Dzervus Jonas Hyrox Result

Dive into this athlete’s performance at 2024 Katowice 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 40-44 #121008 01:22:53 22nd in AG | Top 27.8% 148th | Top 34.4%
+00:39
42:06
Run Total
+00:06
05:16
Avg. Lap
-00:58
03:29
Best Lap
-00:31
34:30
Workout Total
-00:04
04:18
Avg. Workout
-00:05
06:22
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 Dzervus Jonas'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 Dzervus Jonas'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 Dzervus Jonas'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 Dzervus Jonas'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 03:27. Check the detail of the improvement plan below.

01:37 Potential Improvement 46.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:37 42:06 to 40:29 46.9%
Sandbag Lunges 01:04 05:41 to 04:37 30.9%
Sled Pull 00:40 05:06 to 04:26 19.3%
Farmers Carry 00:04 02:02 to 01:58 1.9%
Wall Balls 00:02 05:47 to 05:45 1.0%
Ski Erg 00:00 04:12 to 04:12 0.0%
Sled Push 00:00 02:34 to 02:34 0.0%
Burpees Broad Jump 00:00 04:31 to 04:31 0.0%
Rowing 00:00 04:37 to 04:37 0.0%

Splits Time

Dzervus Jonas Perfect Race
Splits Total Average Total
Running 1 03:29 00:00 04:29 -01:00 00:00 +00:00
Ski Erg 04:12 03:29 04:24 -00:12 04:29 -01:00
Running 2 04:58 07:41 04:52 +00:06 08:53 -01:12
Sled Push 02:34 12:39 02:50 -00:16 13:45 -01:06
Running 3 05:14 15:13 05:14 +00:00 16:35 -01:22
Sled Pull 05:06 20:27 04:45 +00:21 21:49 -01:22
Running 4 05:14 25:33 05:13 +00:01 26:34 -01:01
Burpees Broad Jump 04:31 30:47 05:03 -00:32 31:47 -01:00
Running 5 05:24 35:18 05:23 +00:01 36:50 -01:32
Rowing 04:37 40:42 04:45 -00:08 42:13 -01:31
Running 6 05:27 45:19 05:15 +00:12 46:58 -01:39
Farmers Carry 02:02 50:46 02:07 -00:05 52:13 -01:27
Running 7 05:40 52:48 05:14 +00:26 54:20 -01:32
Sandbag Lunges 05:41 58:28 04:53 +00:48 59:34 -01:06
Running 8 06:45 01:04:09 05:45 +01:00 01:04:27 -00:18
Wall Balls 05:47 01:10:54 06:14 -00:27 01:10:12 +00:42
Roxzone 06:22 01:22:53 06:27 -00:05 01:22:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jonas Dzervus showcased a commendable performance in the 2024 Katowice HYROX, finishing in the top 24% of 605 athletes overall and top 19% in his age group. His strengths are evident in his ability to start the race strongly, as highlighted by his first running segment being significantly faster than average. This indicates a strong initial pace but suggests potential overexertion leading to slower subsequent segments. Jonas seems to have a hybrid profile, balancing between strength and endurance, yet his total running time being slightly slower than average indicates a need for enhanced focus on endurance training. The analysis identifies key areas for improvement, particularly in maintaining consistency across all race segments.

Segments to Improve:

  • Sandbag Lunges: Jonas's performance on the sandbag lunges was notably slower than average. To improve, Jonas should incorporate weighted lunges and step-ups into his training to build strength in his quads, hamstrings, and glutes. Additionally, practicing lunges with uneven weights can help simulate the imbalance and challenge of sandbag lunges.
  • Sled Pull: The slower sled pull time suggests a need for increased pulling strength and technique refinement. Jonas should focus on exercises like deadlifts, farmer's walks, and sled drags to build overall pulling power. Technique drills emphasizing posture and the engagement of core and legs over arms can also enhance efficiency.
  • Running Post-Exercise: Given the compromised running times following strength exercises, Jonas should practice transition runs where he immediately switches to running after a heavy lifting set. This can help adapt his body to the demands of running under fatigue, improving his pacing and recovery between segments.

Race Strategies:

  • Pacing: Jonas should aim for a more conservative start, preserving energy for consistent performance throughout the race. By dividing the race into phases and setting target paces based on his training, he can manage his exertion more effectively and avoid early overexertion.
  • Transition Efficiency: Improving transition times between exercises can significantly cut overall race time. Jonas should practice quick transitions in training, focusing on minimizing rest and efficiently moving from one exercise to the next. This includes setting up equipment in advance and having a clear plan for each transition.
  • Endurance Training: To address his slower total running time, Jonas should incorporate more long-distance runs into his training at a variety of paces. Interval training and tempo runs can also help improve his aerobic capacity and running speed, respectively. Focusing on consistent endurance training will help balance his hybrid profile and improve overall race performance.

By focusing on these targeted improvements and implementing strategic adjustments, Jonas Dzervus has the potential to significantly enhance his HYROX performance. Continuous monitoring of progress through repeated testing and adjustment of strategies will be key to achieving his performance goals.

Similar Athletes
Clowes Ollie 2024 Stockholm 01:22:39
Collins Mark 2022 Birmingham 01:23:10
Fischer Stefan 2023 Köln 01:23:17
Bates Aaron 2022 Chicago 01:23:07
Pitchford Simon 2023 Malmö 01:22:58
Wagner Willi 2019 Hannover 01:22:29
Peiner Marco 2023 Wien 01:22:50
Street Josh 2024 London 01:23:03
Perez Francis 2023 Stuttgart 01:23:11
Fernandez Mendoza Rubén 2024 Madrid 01:22:42

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