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.
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 Supaila Saulius'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 Supaila Saulius'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 Supaila Saulius'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 Supaila Saulius'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
05:50.
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:
Saulius Supaila showcased a commendable performance in the 2024 Katowice HYROX race, finishing in the top 33% of all athletes and within the top 35% of his age group. His overall time was 01:26:41, with a total running time of 00:47:25, which was 03:47 slower than average. This indicates that while Saulius has a balanced profile, he leans slightly more towards strength exercises than running, given his superior performance in exercises like the Sled Push and Burpees Broad Jump. However, his pacing seems to have been inconsistent, starting slower in the initial running segments and then varying across the race. This suggests a potential area for improvement in race strategy and pacing.
Segments to Improve:
Total Running Time: Saulius's running segments were consistently slower than average, indicating a need to focus on improving his running efficiency and endurance. Specific training should include interval training for speed, such as 400m repeats at a faster pace than his current average, mixed with longer distance runs at a steady pace to improve endurance. Incorporating hill sprints and tempo runs can also enhance his running strength and stamina. Additionally, focusing on running form, such as maintaining a relaxed upper body and proper foot strike, can improve efficiency.
Roxzone: The Roxzone timing suggests slower transitions and possibly lesser overall fitness than required for optimal performance. To improve, Saulius should incorporate circuit training into his regimen, focusing on transitioning quickly between exercises. This can include setting up a mini-circuit of bodyweight exercises or light resistance training exercises, practicing moving swiftly from one exercise to the next without rest. Enhancing overall fitness through a combination of cardio, strength, and flexibility training will also help reduce Roxzone times.
Sled Pull: While not the weakest, there is room for improvement in the Sled Pull segment. Saulius could benefit from strengthening his posterior chain muscles, including the hamstrings, glutes, and lower back. Exercises like deadlifts, Romanian deadlifts, and good mornings can be very effective. Incorporating weighted sled drags and pulls into his routine, focusing on maintaining a strong, stable posture and using the legs to power through the movement, will directly translate to better performance in this segment.
Race Strategies:
Pacing: Saulius should work on establishing a more consistent pace throughout the race. Breaking down the race into segments and setting target times based on his training improvements can help manage his energy more efficiently. A pacing strategy that starts slightly slower and gradually increases intensity can prevent early fatigue and maintain a strong finish.
Pre-Race and In-Race Nutrition: Proper nutrition and hydration before and during the race can significantly impact performance. A focus on a balanced diet leading up to the race, with an emphasis on carbohydrates for energy and protein for muscle repair, is crucial. Additionally, practicing in-race nutrition, such as using energy gels or chews and staying hydrated, can help maintain energy levels throughout the race.
Mental Preparation: Mental resilience can be as important as physical preparation. Visualization techniques, where Saulius imagines himself performing each segment of the race efficiently and transitioning smoothly, can enhance his focus and performance on race day. Setting small, achievable goals for each segment can also keep motivation high throughout the race.
By focusing on these areas of improvement and implementing the suggested training strategies and race tactics, Saulius Supaila has the potential to significantly enhance his performance in future HYROX races.