Dive into this athlete’s performance at 2024 Madrid 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.
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 Slapsinskas 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 Slapsinskas 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 Slapsinskas 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 Slapsinskas 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
03:00.
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
Jonas Slapsinskas has shown a solid performance at the 2024 Madrid HYROX event. His overall rank within the top 30% of 1509 athletes and top 35% in his age group indicates a commendable level of fitness and competitive edge. His total running time of 00:39:55 was 02:17 faster than the average, suggesting a strong running profile. However, his Roxzone time was significantly slower than average, indicating a need to improve transition times and overall fitness. His start in the race seemed slightly slower with his Running 1 time being slower than average, but he managed to pick up the pace significantly in the subsequent segments.
Segments to Improve
The segments with the most potential for improvement include the Roxzone, Burpees Broad Jump, Farmers Carry, Wall Balls, Sled Pull, and Rowing.
Roxzone: To improve his Roxzone performance, Jonas should work on his transitioning speed and overall fitness. Specific exercises that could help include high-intensity interval training (HIIT) workouts to boost his cardiovascular fitness and speed drills to improve agility during transitions.
Burpees Broad Jump: To improve the Burpees Broad Jump segment, Jonas could incorporate plyometric exercises like box jumps and tuck jumps into his routine. These exercises would help improve his explosive power and endurance, which are crucial for this segment.
Farmers Carry: Jonas' performance in this segment suggests a need for improved grip strength and core stability. Incorporating grip-strengthening exercises such as dead hangs or farmers walks with increasing weights could be beneficial. Additionally, core exercises like planks and Russian twists can enhance stability.
Wall Balls: For the Wall Balls segment, Jonas could benefit from improving his squat form and power. Squat variations like goblet squats and jump squats could help with this. Additionally, working on shoulder strength with exercises like overhead presses may also be beneficial.
Sled Pull: Jonas' Sled Pull performance could be improved with a focus on leg and core strength. Exercises like lunges, squats, deadlifts, and sled pushes could be incorporated into his routine for this purpose.
Rowing: To improve his Rowing time, Jonas should focus on improving his rowing technique and building cardiovascular endurance. High-intensity rowing intervals and long, steady-state rowing sessions could be beneficial.
Race Strategies
Jonas should consider pacing himself more effectively at the start of the race to conserve energy for later segments. He can achieve this by setting a comfortable, sustainable pace for the initial running segment. Given his strength in running, Jonas could also strategically use the running segments to gain time and recover from the strength-based exercises. However, he should also focus on maintaining a consistent effort throughout the race to avoid slowing down significantly in any segment. Working on his transitions, particularly for the Roxzone, could also help him shave off valuable seconds from his overall time.