Season 23/24 2024 Gdansk (799) HYROX (662) Men (473) Staknevicius Rokas

Staknevicius Rokas Hyrox Result

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 LTU Flag Men #135006 01:19:20 33rd in AG | Top 7.0% 148th | Top 31.3%
-01:30
38:27
Run Total
-00:11
04:48
Avg. Lap
+00:19
04:39
Best Lap
+03:12
36:36
Workout Total
+00:24
04:34
Avg. Workout
-01:40
04:20
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 Staknevicius Rokas'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 Staknevicius Rokas'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 Staknevicius Rokas'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 Staknevicius Rokas'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 05:28. Check the detail of the improvement plan below.

02:02 Potential Improvement 37.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:02 06:20 to 04:18 37.2%
Sled Pull 01:45 05:53 to 04:08 32.0%
Farmers Carry 00:38 02:29 to 01:51 11.6%
Sled Push 00:22 02:46 to 02:24 6.7%
Burpees Broad Jump 00:22 04:42 to 04:20 6.7%
Ski Erg 00:10 04:24 to 04:14 3.0%
Wall Balls 00:06 05:25 to 05:19 1.8%
Rowing 00:03 04:37 to 04:34 0.9%
Run Total 00:00 38:27 to 38:27 0.0%

Splits Time

Staknevicius Rokas Perfect Race
Splits Total Average Total
Running 1 03:22 00:00 04:20 -00:58 00:00 +00:00
Ski Erg 04:24 03:22 04:20 +00:04 04:20 -00:58
Running 2 04:39 07:46 04:40 -00:01 08:40 -00:54
Sled Push 02:46 12:25 02:41 +00:05 13:20 -00:55
Running 3 05:02 15:11 05:04 -00:02 16:01 -00:50
Sled Pull 05:53 20:13 04:29 +01:24 21:05 -00:52
Running 4 05:01 26:06 05:03 -00:02 25:34 +00:32
Burpees Broad Jump 04:42 31:07 04:45 -00:03 30:37 +00:30
Running 5 05:08 35:49 05:11 -00:03 35:22 +00:27
Rowing 04:37 40:57 04:40 -00:03 40:33 +00:24
Running 6 05:09 45:34 05:04 +00:05 45:13 +00:21
Farmers Carry 02:29 50:43 02:02 +00:27 50:17 +00:26
Running 7 04:59 53:12 05:03 -00:04 52:19 +00:53
Sandbag Lunges 06:20 58:11 04:38 +01:42 57:22 +00:49
Running 8 05:11 01:04:31 05:31 -00:20 01:02:00 +02:31
Wall Balls 05:25 01:09:42 05:49 -00:24 01:07:31 +02:11
Roxzone 04:20 01:19:20 06:00 -01:40 01:19:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rokas Staknevicius showcased a commendable performance in the 2024 Gdansk Hyrox race, finishing in the top 22% of all athletes and top 27% in his age group. A noteworthy aspect of Rokas' performance is his exceptional running ability, as evidenced by his total running time being 01:52 faster than the average, indicating a strong runner profile. However, while Rokas excels in running, there is a clear indication that strength-based exercises and transitions between exercises (roxzone) need more focus. His pacing strategy appears well-managed in the initial running segments, starting stronger than average, which possibly allowed him to gain a competitive edge early on.

Segments to Improve:

  • Sandbag Lunges: Rokas' performance in the sandbag lunges was significantly slower than average, indicating a potential lack of lower body strength and endurance. To improve, Rokas should incorporate more functional lower body exercises such as weighted lunges, step-ups, and squats into his routine. Exercises focusing on unilateral strength (single-leg deadlifts, Bulgarian split squats) will also help improve balance and core stability, crucial for sandbag lunges.
  • Sled Pull: This segment was another area where Rokas lagged behind. To enhance performance in sled pulls, it's important to focus on building overall posterior chain strength. Deadlifts, kettlebell swings, and hip thrusts can significantly improve the pulling power. Also, practicing actual sled pulls with incremental weights will help in building the specific endurance needed for this exercise.
  • Farmer's Carry: The slower time in the farmer's carry suggests grip strength and endurance may be limiting factors. Rokas should incorporate grip strengthening exercises (e.g., dead hangs, farmer's walks with progressively heavier weights, and wrist curls) into his training. Additionally, working on core stability exercises will help maintain posture and efficiency during the carry.
  • Burpees Broad Jump: Although not as significantly slower, improvement in this area could contribute to a better overall time. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups will help improve explosive power. Practicing burpees with a focus on form and efficiency, especially after fatigue sets in, can also be beneficial.
  • Sled Push: Slightly below average performance here suggests the need for more explosive leg power and endurance. Incorporating sled pushes in training, along with strength exercises like squats and leg presses, will build the necessary power. Interval training with the sled push can also improve endurance and speed for this segment.

Race Strategies:

  • Transition Efficiency: Rokas' faster-than-average Roxzone time indicates efficient transitions, but there's always room for improvement. Practicing quick transitions between exercises in training, focusing on minimizing rest and optimizing movement paths, can shave off valuable seconds.
  • Pacing: Given Rokas' strong running profile, maintaining a steady pace in running segments while conserving energy for strength-based obstacles is key. Implementing interval running training with varied intensities can help in managing energy levels throughout the race.
  • Strength Endurance: To balance his running prowess, focusing on strength endurance will enable Rokas to maintain performance in strength segments without compromising his running. Circuit training that includes both strength and cardio elements will be beneficial in improving overall endurance.
  • Mental Preparation: Endurance events like Hyrox test not only physical but also mental strength. Incorporating mental resilience training, such as visualization techniques and setting small, achievable goals throughout the race, can help maintain focus and motivation.

By addressing these areas for improvement with targeted training and strategic race planning, Rokas Staknevicius has the potential to significantly enhance his performance in future Hyrox races.

Similar Athletes
Philliskirk Robert 2022 London 01:19:36
Ten Voorde Christiaan 2024 Amsterdam 01:19:08
Johnston Adam 2024 Manchester 01:19:07
Wilson Ashley 2022 London 01:19:49
Gabrielczyk Michal 2023 Warschau 01:19:27
Van Der Weijden Jeroen 2024 Amsterdam 01:18:59
Antequera Gómez Aitor 2024 Malaga 01:19:35
Vacondio Paolo 2024 Milan 01:19:49
Furlong Robert 2023 Valencia 01:19:13
Scriggins Kelton 2024 Brisbane 01:19:29

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