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 Men #134026 01:26:51
59th in
AG
| Top 12.5%
248th | Top 52.4%
+02:51
46:09
Run Total
+00:22
05:46
Avg. Lap
+00:51
05:29
Best Lap
-01:34
35:02
Workout Total
-00:12
04:22
Avg. Workout
-01:14
05:45
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 Jasiunas Dovydas'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 Jasiunas Dovydas'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 Jasiunas Dovydas'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 Jasiunas Dovydas'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
05:59.
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:
Dovydas Jasiunas showcased commendable athleticism and resilience in the 2024 Gdansk HYROX, finishing in the top 37% overall and top 41% in his age group. His performance was a balanced mix of strength and endurance, with notable achievements in the Ski Erg, Sled Push, and Wall Balls segments. However, his total running time was 02:30 slower than average, indicating a potential area for improvement in endurance and pacing. The initial running segment was significantly faster than average, suggesting a strong start but possibly leading to early fatigue, impacting his performance in subsequent running segments and the Burpees Broad Jump. Dovydas appears to lean towards a hybrid profile with a slight inclination towards strength, as indicated by his better-than-average performances in strength-based exercises but slower overall running time.
Segments to Improve:
Running (Total): Dovydas's overall running time suggests endurance and pacing as key areas for enhancement. Interval training with varying intensities can help improve cardiovascular capacity. Incorporating long runs at a steady pace, mixed with high-intensity interval training (HIIT) sessions, will aid in building endurance and speed. Specific drills like tempo runs and fartlek training can also help improve pacing, teaching the body to sustain faster speeds over longer distances.
Burpees Broad Jump: This segment was particularly challenging, with a performance significantly slower than average. To improve, Dovydas should focus on plyometric exercises to enhance explosive power and agility. Exercises like squat jumps, box jumps, and lunge jumps can build the necessary leg strength and power. Practicing burpees with a focus on form and the addition of broad jumps in training sessions will directly translate to better performance in this segment. Core strengthening exercises will also support better form and efficiency in execution.
Sled Pull: While only slightly slower than average, improvement in this area could significantly impact overall performance. Strength training focused on the posterior chain muscles (glutes, hamstrings, and lower back) is crucial. Deadlifts, kettlebell swings, and pull exercises like seated rows can increase pulling strength. Incorporating sled pull exercises in training, with progressive overload, will directly improve performance in this segment.
Race Strategies:
Pacing: Given the strong start but slower subsequent running segments, Dovydas should focus on maintaining a more consistent pace throughout the race. Using a running watch to monitor pace in real-time and setting target paces for each segment based on training performances can help avoid early fatigue and ensure energy reserves for the entire race.
Transitions (Roxzone): Although Dovydas showed efficiency in transitions, there's always room for improvement in minimizing rest times and enhancing fluidity between segments. Practicing swift transitions in training, including the quick change of equipment and mental preparation for the next exercise, can shave precious seconds off the Roxzone time.
Strength and Endurance Balance: As Dovydas has a hybrid profile, a balanced focus on both strength and endurance training will yield the best overall performance improvements. Tailoring the training program to incorporate equal focus on running endurance and strength exercises, with specific emphasis on the identified segments for improvement, will create a more well-rounded athlete capable of tackling HYROX challenges more effectively.
By addressing these specific areas of improvement and implementing the suggested race strategies, Dovydas Jasiunas is well-positioned to elevate his performance in future HYROX events, potentially achieving even higher placements and personal bests.