Dive into this athlete’s performance at 2023 Warschau 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:31 (From 41:37 to 38:06) | 59.3% |
| Wall Balls | 00:54 (From 06:06 to 05:12) | 15.2% |
| Sandbag Lunges | 00:40 (From 04:52 to 04:12) | 11.2% |
| BBJ | 00:31 (From 04:43 to 04:12) | 8.7% |
| Sled Push | 00:19 (From 02:40 to 02:21) | 5.3% |
| Farmers Carry | 00:01 (From 01:49 to 01:48) | 0.3% |
| Ski Erg | 00:00 (From 03:55 to 03:55) | 0.0% |
| Sled Pull | 00:00 (From 03:57 to 03:57) | 0.0% |
| Rowing | 00:00 (From 04:21 to 04:21) | 0.0% |
| Gudziauskas Tadas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:27 | 00:00 | 04:19 +00:08 | 00:00 +00:00 |
| Ski Erg | 03:55 | 04:27 | 04:19 -00:24 | 04:19 +00:08 |
| Running 2 | 05:01 | 08:22 | 04:36 +00:25 | 08:38 -00:16 |
| Sled Push | 02:40 | 13:23 | 02:39 +00:01 | 13:14 +00:09 |
| Running 3 | 05:31 | 16:03 | 04:59 +00:32 | 15:53 +00:10 |
| Sled Pull | 03:57 | 21:34 | 04:25 -00:28 | 20:52 +00:42 |
| Running 4 | 05:21 | 25:31 | 04:58 +00:23 | 25:17 +00:14 |
| Burpees Broad Jump | 04:43 | 30:52 | 04:36 +00:07 | 30:15 +00:37 |
| Running 5 | 05:31 | 35:35 | 05:06 +00:25 | 34:51 +00:44 |
| Rowing | 04:21 | 41:06 | 04:38 -00:17 | 39:57 +01:09 |
| Running 6 | 05:22 | 45:27 | 04:59 +00:23 | 44:35 +00:52 |
| Farmers Carry | 01:49 | 50:49 | 01:59 -00:10 | 49:34 +01:15 |
| Running 7 | 05:28 | 52:38 | 04:58 +00:30 | 51:33 +01:05 |
| Sandbag Lunges | 04:52 | 58:06 | 04:32 +00:20 | 56:31 +01:35 |
| Running 8 | 05:00 | 01:02:58 | 05:25 -00:25 | 01:01:03 +01:55 |
| Wall Balls | 06:06 | 01:07:58 | 05:42 +00:24 | 01:06:28 +01:30 |
| Roxzone | 04:10 | 01:18:05 | 05:55 -01:45 | 01:18:05 |
Tadas' best running lap was completed in 00:04:27, which was 00:17 slower than the average. His splits analysis shows that his running performance varied throughout the race, with some segments being slower than average.
To improve his running performance, Tadas should incorporate specific training strategies and techniques. He should focus on building endurance, speed, and agility. Here are some exercises, drills, and training routines that can help him enhance his performance in these particular areas:
1. Running 3, Running 7, Running 2, Running 5, Running 6, Running 4, and Running 1: Tadas should include interval training and tempo runs in his training routine. These workouts will help him improve his speed and endurance. He can also incorporate hill sprints and fartlek runs to enhance his running performance.
2. Burpees Broad Jump: Tadas should work on his explosive power and agility. He can include exercises such as box jumps, squat jumps, and plyometric push-ups in his training routine. These exercises will help him improve his strength and explosive movements.
3. Sandbag Lunges: Tadas should focus on improving his lower body strength and stability. He can include exercises like squats, lunges, and step-ups with weights in his training routine. These exercises will help him build strength in his legs and improve his stability during lunges.
4. Wall Balls: Tadas should work on his upper body strength and endurance. He can include exercises such as push-ups, shoulder presses, and medicine ball slams in his training routine. These exercises will help him build strength in his upper body and improve his endurance for wall balls.
Additionally, Tadas should pay attention to his pacing during the race. If he consistently lost time in certain segments, it may indicate that he started too fast and fatigued towards the end. He should focus on pacing himself evenly throughout the race to maintain a steady performance.
By implementing these strategies and incorporating specific training techniques, Tadas can improve his performance in future HYROX races. It is important for him to focus on both his running and strength training to become a well-rounded athlete in this hybrid event.
| Similar Athletes | |||
|---|---|---|---|
| Mohr Marcel | 2022 Frankfurt | 01:18:04 | |
| Van Duivenbooden Jerry | 2023 Rotterdam | 01:18:18 | |
| Machej Tomasz | 2024 Katowice | 01:17:50 | |
| Schlueter Markus | 2024 Berlin | 01:17:39 | |
| Spitkovsky Anton | 2024 Frankfurt | 01:18:10 | |
| Ophuis Jan | 2024 Amsterdam | 01:17:54 | |
| Saile Florian | 2024 Karlsruhe | 01:18:13 | |
| Elrick Kyle | 2023 Glasgow | 01:17:49 | |
| Bernard Sylvain | 2023 Paris | 01:17:44 | |
| Anders Nils | 2023 Frankfurt | 01:18:22 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Gudziauskas Tadas
