Season 23/24 2024 Copenhagen (1246) HYROX (1014) Men (686) Afarjancas Benas

Afarjancas Benas Hyrox Result

Dive into this athlete’s performance at 2024 Copenhagen 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 35-39 #113010 01:19:35 63rd in AG | Top 50.8% 321st | Top 46.8%
-03:05
36:59
Run Total
-00:23
04:37
Avg. Lap
-00:08
04:12
Best Lap
+03:17
36:46
Workout Total
+00:24
04:35
Avg. Workout
-00:09
05:54
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 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.

03:14 Potential Improvement 54.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:14 07:34 to 04:20 54.8%
Sandbag Lunges 01:40 05:58 to 04:18 28.2%
Sled Push 00:41 03:05 to 02:24 11.6%
Sled Pull 00:14 04:22 to 04:08 4.0%
Wall Balls 00:04 05:23 to 05:19 1.1%
Rowing 00:01 04:35 to 04:34 0.3%
Ski Erg 00:00 04:08 to 04:08 0.0%
Farmers Carry 00:00 01:41 to 01:41 0.0%
Run Total 00:00 36:59 to 36:59 0.0%

Splits Time

Afarjancas Benas Perfect Race
Splits Total Average Total
Running 1 04:12 00:00 04:21 -00:09 00:00 +00:00
Ski Erg 04:08 04:12 04:20 -00:12 04:21 -00:09
Running 2 05:47 08:20 04:41 +01:06 08:41 -00:21
Sled Push 03:05 14:07 02:42 +00:23 13:22 +00:45
Running 3 04:24 17:12 05:05 -00:41 16:04 +01:08
Sled Pull 04:22 21:36 04:30 -00:08 21:09 +00:27
Running 4 04:26 25:58 05:04 -00:38 25:39 +00:19
Burpees Broad Jump 07:34 30:24 04:46 +02:48 30:43 -00:19
Running 5 04:25 37:58 05:12 -00:47 35:29 +02:29
Rowing 04:35 42:23 04:40 -00:05 40:41 +01:42
Running 6 04:19 46:58 05:05 -00:46 45:21 +01:37
Farmers Carry 01:41 51:17 02:01 -00:20 50:26 +00:51
Running 7 04:23 52:58 05:03 -00:40 52:27 +00:31
Sandbag Lunges 05:58 57:21 04:38 +01:20 57:30 -00:09
Running 8 05:05 01:03:19 05:32 -00:27 01:02:08 +01:11
Wall Balls 05:23 01:08:24 05:52 -00:29 01:07:40 +00:44
Roxzone 05:54 01:19:35 06:03 -00:09 01:19:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Benas Afarjancas demonstrated a commendable overall performance in the 2024 Copenhagen HYROX race, finishing in the top 31% of all athletes and the top 39% in his age group. A notable aspect of Benas's performance is his exceptional total running time, which was 03:26 faster than average, indicating a strong runner profile. This suggests that Benas excels in running segments, consistently outperforming the average times, especially in the latter running laps where he ranked within the top 2 percentile multiple times. However, this runner's advantage is contrasted by challenges in specific strength-focused segments such as the Burpees Broad Jump and Sandbag Lunges, which significantly impacted his overall time. Benas's pacing appeared to start strong but showed potential signs of early fatigue or strategic misjudgments leading to slower times in high-intensity strength tasks.

Segments to Improve:

  • Burpees Broad Jump: This segment was Benas's most significant challenge, falling drastically behind the average. To improve, focus on plyometric exercises to enhance explosive power and endurance. Incorporate box jumps, squat jumps, and interval training with burpees to increase cardiovascular and muscular endurance. Practicing the broad jump technique, emphasizing knee drive and arm swing, can also aid in covering more distance per jump. Additionally, integrating core strengthening exercises will improve stability and efficiency during the burpee component.
  • Sandbag Lunges: The slow time in this segment indicates a need for enhanced lower body strength and stability. Benas should include weighted lunges, Bulgarian split squats, and deadlifts in his training regimen to build leg muscle endurance and power. Emphasizing unilateral exercises will also improve balance and coordination, critical for maintaining pace and form during the lunges. Practicing lunges with progressively heavier weights than used in competition can help adapt the body to the demands of this segment.
  • Sled Push & Sled Pull: Although not as significantly behind as the burpees or lunges, improvement in these areas could lead to a notable reduction in overall time. For the sled push, incorporating leg press exercises, weighted sled drills, and explosive push-off drills can build the necessary leg strength and power. For the sled pull, back and arm strength are crucial, so exercises like rows, pull-ups, and deadlifts, combined with actual sled pull practice, will enhance performance.
  • Roxzone: The slightly slower-than-average roxzone time suggests that transition times and overall fitness could be areas for improvement. Implementing circuit training that mimics the race's structure, focusing on quick transitions between different types of exercises, can help reduce roxzone time. Enhancing cardiovascular fitness through interval training will also support faster recovery between segments.

Race Strategies:

  • Pacing: Given Benas's strong running performance, maintaining a steady pace in the initial running segments and conserving energy for strength-focused tasks could yield better overall results. Breaking down each segment into manageable parts and setting mini-goals can help maintain focus and distribute effort evenly throughout the race.
  • Transitions: Minimizing downtime between segments is crucial. Practicing quick transitions in training, including the setup for each exercise and moving efficiently between stations, can shave valuable seconds off the roxzone time.
  • Mental Preparation: The variation in performance across different segments suggests that mental toughness and the ability to push through challenging parts of the race could be areas for improvement. Visualization techniques, focused breathing exercises, and setting a strong mental game plan can help maintain motivation and resilience throughout the race.
  • Nutrition and Recovery: Proper nutrition leading up to and on race day, combined with a structured recovery plan post-race, will support better performance and faster improvement. Paying attention to hydration, electrolyte balance, and adequate fueling with carbohydrates and proteins can make a significant difference in energy levels and muscular endurance.

By addressing these specific areas of improvement and implementing targeted training strategies, Benas Afarjancas has a substantial opportunity to enhance his performance in future HYROX races. Focusing on building strength in weaker areas while capitalizing on his running prowess will lead to a more balanced and competitive profile.

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
Similar Athletes
Nagelstrasser Franz 2024 World Championships Nice 01:19:28
Reynolds Jason 2023 New York 01:20:04
Mcgaughey Ciaran 2023 Dublin 01:19:59
Hübner Stefan 2022 Karlsruhe 01:19:54
De Celis Barroso Ángel 2024 Madrid 01:19:42
Vila Alangua Francesc 2022 Valencia 01:19:56
Vollebregt Toni 2024 Amsterdam 01:19:46
Souren Serge 2024 Amsterdam 01:19:49
Wenzel Gregor 2023 Hamburg 01:19:46
Hertsenberg Rob 2023 Amsterdam 01:19:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Gdansk 01:22:16
2024 Malaga 01:19:35

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