Sasnauskas Rokas Hyrox Result

Dive into this athlete’s performance at 2024 Poznan using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

LTU LTU Flag Men 30-34 #133026 01:31:10 128th in AG | Top 70.3% 517th | Top 66.8%
+01:04
46:05
Run Total
+00:09
05:46
Avg. Lap
+00:27
05:14
Best Lap
-04:12
34:27
Workout Total
-00:31
04:18
Avg. Workout
+03:07
10:40
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Sasnauskas Rokas's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Sasnauskas Rokas's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Sasnauskas Rokas's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Sasnauskas Rokas's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 02:25. Check the detail of the improvement plan below.

01:59 Potential Improvement 82.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:59 46:05 to 44:06 82.1%
Burpees Broad Jump 00:26 06:01 to 05:35 17.9%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Push 00:00 02:22 to 02:22 0.0%
Sled Pull 00:00 04:47 to 04:47 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Farmers Carry 00:00 01:53 to 01:53 0.0%
Sandbag Lunges 00:00 04:13 to 04:13 0.0%
Wall Balls 00:00 06:04 to 06:04 0.0%

Splits Time

Sasnauskas Rokas Perfect Race
Splits Total Average Total
Running 1 06:09 00:00 04:49 +01:20 00:00 +00:00
Ski Erg 04:28 06:09 04:32 -00:04 04:49 +01:20
Running 2 05:14 10:37 05:12 +00:02 09:21 +01:16
Sled Push 02:22 15:51 03:05 -00:43 14:33 +01:18
Running 3 05:19 18:13 05:41 -00:22 17:38 +00:35
Sled Pull 04:47 23:32 05:17 -00:30 23:19 +00:13
Running 4 05:29 28:19 05:39 -00:10 28:36 -00:17
Burpees Broad Jump 06:01 33:48 05:52 +00:09 34:15 -00:27
Running 5 05:50 39:49 05:52 -00:02 40:07 -00:18
Rowing 04:39 45:39 04:56 -00:17 45:59 -00:20
Running 6 05:49 50:18 05:41 +00:08 50:55 -00:37
Farmers Carry 01:53 56:07 02:18 -00:25 56:36 -00:29
Running 7 05:44 58:00 05:40 +00:04 58:54 -00:54
Sandbag Lunges 04:13 01:03:44 05:32 -01:19 01:04:34 -00:50
Running 8 06:35 01:07:57 06:24 +00:11 01:10:06 -02:09
Wall Balls 06:04 01:14:32 07:07 -01:03 01:16:30 -01:58
Roxzone 10:40 01:31:10 07:33 +03:07 01:31:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rokas Sasnauskas showed a commendable performance in the 2024 Poznan HYROX race. His overall rank of 517 and rank in the age group of 128 speak volumes about his athletic prowess. However, a close analysis of his performance reveals that he could benefit from improving his transition time in the roxzone and focusing more on his running performance.

His total running time was slower than average by 52 seconds, indicating that he could improve his running speed to enhance his overall ranking. Moreover, the first four running segments show a slower start, but he managed to improve his performance as the race progressed.

His strengths lie in his ability to perform strength-based tasks excellently, as evidenced by faster than average times in exercises such as Sled Push, Sled Pull, and Sandbag Lunges. However, to become a more well-rounded athlete, he needs to balance this with improved running performance.

Segments to Improve:

  • Roxzone: Rokas' roxzone time was slower than average by 3:10, placing him in the 96th percentile. This suggests that he took longer breaks or transitions between exervice zones. To improve this, he could work on enhancing his overall fitness and reducing his transition time. High-intensity interval training (HIIT) could be a beneficial addition to his training regimen. This could help improve his cardiovascular fitness and stamina, thus reducing the need for long breaks.
  • Total Running Time: His total running time was slower than average. As a result, incorporating more running-focused training could greatly benefit his performance. This could include interval sprints, hill runs, and endurance runs. Additionally, focusing on running form and technique could also lead to significant improvements over time.
  • Burpees Broad Jump: Rokas was slower than average in this segment. To improve performance in this area, he could include more plyometric exercises in his training routine. These exercises, including box jumps and squat jumps, could help improve explosive power, which is crucial for broad jumps.

Race Strategies:

Rokas should consider implementing the following strategies during his races:

  • Pacing: He should aim to maintain a steady pace throughout the race rather than starting slow and then speeding up. This could prevent unnecessary exhaustion and allow for a more consistent performance.
  • Transitions: He should focus on reducing rest time between exervice zones. This could be achieved by improving his physical fitness and practicing swift transitions during training.
  • Strength and Running Balance: While his strength performance is outstanding, he should strive to balance this with improved running. This could result in a more well-rounded performance and a higher overall ranking.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
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