Duzhnikov Pavel
Hyrox Result
Dive into this athlete’s performance at 2024 Sydney 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.
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 Duzhnikov Pavel'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 Duzhnikov Pavel'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 Duzhnikov Pavel'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 Duzhnikov Pavel'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
04:48.
Check the detail of the improvement plan below.
02:14
Potential Improvement
46.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Pavel Duzhnikov delivered a commendable performance in the 2024 Sydney Hyrox race, securing an overall rank of 560 out of 1059 participants. With a total time of 01:35:32, Pavel placed in the top 52% of the competitors. Notably, his running strengths are evident, as his total running time was 00:47:01, which is 00:12 faster than the average. This suggests that Pavel possesses a stronger running profile compared to his strength-based exercises. However, a gradual slowdown is observed from Running 1 to Running 8, indicating a possible initial pace that was too aggressive. This might have contributed to the reduced performance in later segments.
Segments to Improve
- Burpees Broad Jump: Pavel's time of 00:08:14 was 02:05 slower than average, placing him in the 95th percentile. To improve, focus on enhancing explosive power and endurance. Drills: Box jumps, plyometric push-ups, and interval training with short rest periods. Exercises: Incorporate high-rep burpees in circuit workouts to build stamina and form efficiency.
- Running 5, 6, 7, and 8: Pavel's times were progressively slower than average, indicating fatigue. Training Strategies: Implement tempo runs and interval training to improve pace sustainability and recovery. Drills: Fartlek sessions alternating between different paces to enhance endurance and speed adaptability.
- Sandbag Lunges: With a time of 00:06:11, Pavel was 00:21 slower than average. Exercises: Focus on strengthening the quadriceps and hamstrings with lunges, squats, and leg presses. Form Correction: Ensure consistent posture and core engagement during lunges to maximize efficiency.
- Ski Erg: Pavel finished 00:24 slower than average. Techniques: Work on upper body strength and cardiovascular endurance. Drills: High-intensity interval training (HIIT) on the Ski Erg with varied resistance to simulate race conditions.
Race Strategies
- Pacing Strategy: Given the drop-off in running segments, start at a sustainable pace to maintain energy for the entire race. Consider negative splits, where the second half of the race is completed faster than the first.
- Transition Efficiency: Although Pavel's Roxzone time was 01:30 faster than average, maintaining this efficiency while conserving energy for subsequent exercises is crucial. Practice quick transitions during training to minimize downtime between segments.
- Strength-Running Balance: As Pavel shows a runner profile, strengthening exercises should be prioritized. Incorporate a balance of strength and running workouts to ensure a well-rounded performance. Focus on compromised running drills where running follows intense strength exercises to simulate race fatigue.
By addressing these key areas and balancing his running and strength training, Pavel can elevate his performance in future Hyrox races.
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