Dive into this athlete’s performance at 2024 Malaga 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 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
05:54.
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:
Benas Afarjancas showcased a commendable performance in the 2024 Malaga HYROX, securing an overall rank within the top 31% of participants and performing notably within his age group. His total running time was significantly faster than the average, indicating a strong runner profile. However, specific segments, particularly the Burpees Broad Jump and Sandbag Lunges, considerably slowed his pace, suggesting room for improvement in strength-based exercises. Benas demonstrated an ability to start strong, as seen in his initial running segment, but encountered challenges in maintaining consistency across strength-focused tasks. His performance in the Roxzone indicates a balanced transition time, yet there's a potential to enhance overall fitness to minimize rest periods and improve transitions further.
Segments to Improve:
Burpees Broad Jump: Benas's performance in this segment was significantly slower than average, indicating a need to focus on explosive strength and endurance. To improve, incorporate plyometric drills such as box jumps, squat jumps, and burpee variations to increase explosive power and efficiency. Practicing broad jumps with a focus on form and landing can also enhance performance. Additionally, interval training combining burpees with sprints can improve cardiovascular endurance and recovery speed during high-intensity efforts.
Sandbag Lunges: The slower pace suggests a requirement for enhanced lower body strength and stability. Implementing weighted lunges, step-ups, and Bulgarian split squats into the training routine can bolster leg strength and endurance. Sandbag-specific workouts, including carries and squats, will also adapt the body to the unique challenge of moving with an unstable load, improving balance and functional strength. Core strengthening exercises are essential to maintain posture and reduce fatigue during this segment.
Sled Push/Pull: While performance in these segments was closer to average, there's still room for improvement. Targeted strength training focusing on the posterior chain, including deadlifts, hip thrusts, and leg presses, can provide the power necessary for effective sled pushes and pulls. Incorporating sled drills into workouts, with varying weights and distances, can improve technique, increase muscle endurance, and reduce segment times.
Race Strategies:
Start Strategy: Given Benas's strong running ability, maintaining a swift but sustainable pace in the initial running segments can help secure an early advantage. However, it's crucial to avoid starting too fast to conserve energy for strength-based obstacles. Implementing a pacing strategy that allows for gradual acceleration can help manage energy levels throughout the race.
Strength Training Integration: Since Benas shows more proficiency in running, integrating strength training tailored to the demands of HYROX will balance his performance. Focusing on compound movements and functional fitness exercises can enhance overall strength endurance, critical for the more challenging segments of the race.
Transition Efficiency: Improving transition times between segments by practicing quick and efficient shifts from running to strength exercises and vice versa can shave valuable seconds off the overall time. This includes mental preparation for each segment to maintain focus and reduce any hesitation during transitions.
Recovery and Endurance: Implementing active recovery and endurance training, such as long, slow runs mixed with interval training, can enhance cardiovascular capacity and recovery speed. This approach will support sustained performance across both running and strength segments.
By addressing these specific areas of improvement and implementing strategic training adjustments, Benas Afarjancas can further enhance his HYROX performance, transforming identified weaknesses into strengths for future races.
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