Afarjancas Benas
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.
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 Afarjancas Benas'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 Afarjancas Benas'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 Afarjancas Benas'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 Afarjancas Benas'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
04:35.
Check the detail of the improvement plan below.
02:18
Potential Improvement
50.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Benas Afarjancas showcased a commendable performance in the 2024 Gdansk HYROX race, finishing in the top 29% of all athletes and top 34% in his age group. His total running time was 29 seconds faster than average, indicating a stronger running profile. However, the analysis suggests a need for a more balanced training focus, as his strength segments, particularly the Burpees Broad Jump and Sled Pull, significantly impacted his overall time. Benas appears to start slightly slower in the initial running segment but demonstrates the ability to maintain or slightly improve pace as the race progresses, suggesting good endurance but potential for improved race start strategy.
Segments to Improve:
- Burpees Broad Jump: This was Benas’s most challenging segment. To improve, focus on plyometric training to enhance explosive power, incorporating exercises like box jumps, squat jumps, and lunge jumps. Practice burpees separately to increase efficiency, focusing on minimizing ground contact time and maintaining a steady rhythm. Combining these elements into a circuit with minimal rest can also improve endurance specific to this task.
- Sled Pull: The slow time in this segment suggests a need for increased lower body strength and endurance. Implement sled drags and pulls into training, gradually increasing weight to build strength. Additionally, exercises such as deadlifts, squats, and farmer's walks will help build the necessary muscle groups. Practicing the transition from running to pulling will also reduce time lost during the event.
- Roxzone: The transition times between exercises can be improved with better overall fitness and strategy. Incorporate interval training with short recovery periods to simulate race conditions. Practice transitions between exercises to reduce downtime, focusing on quick changes and efficient movement.
Race Strategies:
- Start Strategy: Given the slightly slower start in the initial running segment, Benas could benefit from a more aggressive start to the race. A focused warm-up including dynamic stretches and a short, high-intensity run could prepare his body for the immediate demand, potentially improving his time in the first running segment.
- Mid-Race Pacing: Monitoring heart rate and perceived exertion levels during the race can help Benas manage his effort more effectively. Splitting the race into sections and setting target times or effort levels for each can help maintain a consistent and efficient pace throughout.
- Strength Training Emphasis: Given Benas’s running efficiency, incorporating more strength-based training specifically geared towards the events he struggled with can help balance his performance. This includes targeted workouts for explosive power and muscular endurance, ensuring these sessions are followed by appropriate running segments to simulate race conditions.
- Transition Practice: Improving Roxzone times can come from practice. Setting up mock transition zones during training to mimic the race environment can help decrease hesitation and improve efficiency on race day. This includes practicing with actual equipment and simulating the tiredness expected during transitions.
Overall, Benas has demonstrated strong potential in HYROX races, with particular proficiency in running. By addressing specific weaknesses in strength-based segments and refining race strategies, he can significantly improve his performance. Tailored training focused on explosive power, muscular endurance, and efficient transitions, combined with a strategic approach to pacing and starting the race, will be key to climbing the ranks in future events.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
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