Dive into this athlete’s performance at 2024 Gdansk 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 Men #133018 01:27:03
38th in
AG
| Top 8.0%
249th | Top 52.6%
+03:15
46:34
Run Total
+00:25
05:49
Avg. Lap
+00:41
05:19
Best Lap
-01:39
35:04
Workout Total
-00:12
04:23
Avg. Workout
-01:34
05:30
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 Dainauskas Vidas'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 Dainauskas Vidas'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 Dainauskas Vidas'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 Dainauskas Vidas'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
05:33.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Vidas Dainauskas showcased a commendable performance in the 2024 Gdansk HYROX, finishing in the top 37% of all athletes and top 34% within his age group. His overall time was 01:27:03, with a total running time of 00:46:34, which was slightly slower than average. This suggests that while Vidas has a balanced profile, he leans slightly more towards strength-based events rather than pure running. His pacing appeared to start stronger in the initial running segments but faced challenges maintaining speed in the middle segments, notably Running 2 and Running 6, before picking up pace again towards the end. This fluctuation indicates potential in both endurance and speed but highlights a need for improved pacing strategy and stamina building.
Segments to Improve:
Run Total: Vidas's overall running time was slower than average, pinpointing a critical area for improvement. Incorporating interval training, with a mix of short, high-intensity bursts and longer, steady-state runs, can enhance both speed and endurance. Specific drills like hill sprints and tempo runs will build muscular and cardiovascular endurance, essential for maintaining pace throughout the race.
Sandbag Lunges: The slightly slower than average performance suggests a need for improved lower body strength and endurance. Exercises like weighted lunges, step-ups, and squats will build the necessary muscle groups. Practicing lunges with progressive overload (increasing the weight gradually) will also prepare the body for the specific demands of this segment.
Burpees Broad Jump: To improve in this area, Vidas should focus on plyometric training to enhance explosive power and agility. Incorporating exercises like box jumps, broad jumps, and burpees into his routine will improve his ability to perform these movements more efficiently.
Sled Push and Pull: These segments require a combination of strength, stamina, and technique. For improvement, sled push and pull drills with varying weights and distances should be a staple in training. Emphasis on proper form—keeping the body low and driving through the legs—will also maximize efficiency and speed.
Race Strategies:
Improved Pacing: Vidas should work on establishing a more consistent pace across the running segments. Breaking down the race into smaller sections and setting target times for each can help manage effort more effectively. This strategy will prevent starting too fast and facing fatigue prematurely.
Transition Optimization: Given the faster than average Roxzone time, focusing on reducing transition times even further could provide a competitive edge. Practicing swift transitions between exercises in training, including quick changes in equipment and mental preparation for the next task, will minimize downtime.
Strength-Endurance Balance: Tailoring his training to address the balance between strength and endurance will be crucial. Integrating circuit training sessions that combine strength exercises with short, intense cardio bursts can mimic the race's demands and improve overall performance.
Specific Skill Work: Allocating dedicated training time to specifically improve technique in weaker segments will contribute significantly to a better race outcome. This includes not only physical preparation but also mental rehearsals to enhance focus and execution under pressure.
By focusing on these identified areas of improvement and implementing strategic adjustments to his training and race approach, Vidas Dainauskas can significantly enhance his performance in future HYROX events. Tailored exercises, drills, and a smart race strategy will leverage his existing strengths while addressing weaker segments, paving the way for a more balanced and competitive performance.