Kovpan Daryna Hyrox Result

Dive into this athlete’s performance at 2023 München 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 29 similar athletes.

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Performance Highlights

GER Flag Kovpan Daryna Woman Women U24 #164013 02:28:47 15th in AG | Top 100.0% 150th | Top 100.0%
-12:03
59:51
Run Total
-01:30
07:29
Avg. Lap
-01:26
05:29
Best Lap
+19:17
01:23:55
Workout Total
+02:25
10:29
Avg. Workout
-07:10
05:05
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.

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The chart has 1 Y axis displaying values. Data ranges from 60 to 100.
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The chart has 1 Y axis displaying values. Data ranges from 67 to 100.
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Percentile based on all the athletes who competed in Hyrox Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 329 to 685.
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Based on 29 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 Y axis displaying values. Data ranges from 205 to 1351.
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Based on 29 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -430 to 881.
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Based on 29 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 6463 to 9669.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 1351.
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Percentile based on all the athletes who competed in Hyrox Women

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 his 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 28:53. Check the detail of the improvement plan below.

11:30 Potential Improvement 39.8% Focus During Training

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The chart has 1 X axis displaying values. Data ranges from 60 to 840.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
BBJ 11:30 (From 22:31 to 11:01) 39.8%
Sled Pull 09:17 (From 18:25 to 09:08) 32.1%
Wall Balls 04:15 (From 13:40 to 09:25) 14.7%
Sled Push 01:58 (From 06:13 to 04:15) 6.8%
Ski Erg 00:54 (From 06:51 to 05:57) 3.1%
Farmers Carry 00:42 (From 04:03 to 03:21) 2.4%
Rowing 00:17 (From 06:41 to 06:24) 1.0%
Sandbag Lunges 00:00 (From 05:31 to 05:31) 0.0%
Run Total 00:00 (From 59:51 to 59:51) 0.0%

Splits Time

Kovpan Daryna Perfect Race
Splits Total Average Total
Running 1 05:29 00:00 07:05 -01:36 00:00 +00:00
Ski Erg 06:51 05:29 06:02 +00:49 07:05 -01:36
Running 2 06:37 12:20 07:57 -01:20 13:07 -00:47
Sled Push 06:13 18:57 04:24 +01:49 21:04 -02:07
Running 3 07:33 25:10 08:46 -01:13 25:28 -00:18
Sled Pull 18:25 32:43 09:48 +08:37 34:14 -01:31
Running 4 07:22 51:08 08:44 -01:22 44:02 +07:06
Burpees Broad Jump 22:31 58:30 13:34 +08:57 52:46 +05:44
Running 5 08:10 01:21:01 09:12 -01:02 01:06:20 +14:41
Rowing 06:41 01:29:11 06:34 +00:07 01:15:32 +13:39
Running 6 07:45 01:35:52 09:32 -01:47 01:22:06 +13:46
Farmers Carry 04:03 01:43:37 03:25 +00:38 01:31:38 +11:59
Running 7 07:31 01:47:40 09:13 -01:42 01:35:03 +12:37
Sandbag Lunges 05:31 01:55:11 09:16 -03:45 01:44:16 +10:55
Running 8 09:28 02:00:42 11:25 -01:57 01:53:32 +07:10
Wall Balls 13:40 02:10:10 11:35 +02:05 02:04:57 +05:13
Roxzone 05:05 02:28:47 12:15 -07:10 02:28:47
Based on 29 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Daryna Kovpan performed well in the HYROX race in Munich, finishing with an overall rank of 150 out of 533 athletes, placing her in the top 28% of participants. In her age group (U24), she ranked 15th out of 37 athletes, putting her in the top 40%. Her total race time was 02:28:47, with a total running time of 00:59:51, which was 04:53 slower than the average time. It is worth noting that her best running lap was 00:05:29.

Based on the splits analysis, Daryna's performance varied across different segments of the race. She excelled in Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Sandbag Lunges, where she was consistently faster than the average time. However, she struggled in Burpees Broad Jump, Sled Pull, Wall Balls, Sled Push, Ski Erg, Farmers Carry, and Rowing, where she was slower than the average time.

Segments to Improve


1. Burpees Broad Jump:
Daryna lost significant time in this segment, being 10 minutes and 37 seconds slower than the average time. To improve her performance in this area, she should focus on increasing her explosive power and endurance. Specific exercises to incorporate into her training routine could include box jumps, squat jumps, and burpees with a broad jump. By developing her lower body strength and explosiveness, she will be able to perform the burpees broad jump more efficiently.

2. Sled Pull:
Daryna struggled in the sled pull segment, being 7 minutes and 36 seconds slower than the average time. To improve her performance in this area, she should work on strengthening her upper body and grip strength. Exercises such as pull-ups, bent-over rows, and farmer's walks can help improve her pulling power and endurance. Additionally, incorporating exercises that target the muscles used in sled pulls, such as seated rows and lat pulldowns, can also be beneficial.

3. Wall Balls:
Daryna had difficulty with wall balls, being 3 minutes and 55 seconds slower than the average time. To enhance her performance in this segment, she should focus on building her leg and core strength. Exercises such as squats, lunges, and medicine ball slams can help improve her lower body strength and explosiveness. Additionally, incorporating core exercises such as planks and Russian twists can improve her stability and power during wall ball movements.

4. Sled Push:
Daryna was 1 minute and 24 seconds slower than the average time in the sled push segment. To improve her performance in this area, she should work on her lower body strength and power. Exercises such as squats, deadlifts, and leg presses can help develop her leg muscles and improve her pushing power. Additionally, incorporating explosive movements such as box jumps and kettlebell swings can further enhance her lower body strength and power.

5. Ski Erg:
Daryna was 59 seconds slower than the average time in the ski erg segment. To improve her performance in this area, she should focus on improving her cardiovascular endurance and technique on the ski erg. Incorporating high-intensity interval training (HIIT) workouts that involve skiing on the erg can help improve her endurance and speed. Additionally, working on her technique, such as maintaining proper form and utilizing efficient rowing strokes, can lead to improved performance in this segment.

6. Farmers Carry:
Daryna was 31 seconds slower than the average time in the farmers carry segment. To enhance her performance in this area, she should focus on strengthening her grip and overall upper body strength. Exercises such as farmer's walks, dead hangs, and grip strengtheners can help improve her grip strength. Additionally, incorporating exercises that target the muscles used in farmers carry, such as rows and pull-ups, can further enhance her upper body strength and endurance.

7. Rowing:
Daryna was 28 seconds slower than the average time in the rowing segment. To improve her performance in this area, she should focus on improving her rowing technique and cardiovascular endurance. Incorporating rowing intervals into her training routine can help improve her rowing speed and efficiency. Additionally, working on her technique, such as maintaining a strong core, proper hand positioning, and utilizing a full range of motion, can lead to improved performance on the rowing machine.

Strategies


1. Pacing:
Daryna should focus on maintaining a consistent pace throughout the race to avoid burning out early on. It is important for her to push herself, but also be mindful of her energy levels and not start too fast. Proper pacing can help her maintain endurance and perform well in all segments of the race.

2. Transition Time:
Daryna should work on improving her transition time between segments, as a faster transition can help save valuable seconds or minutes. Incorporating specific transition drills into her training routine, such as practicing quick equipment changes and efficient movement between stations, can help reduce her overall race time.

3. Hybrid Training:
Daryna should incorporate a balanced training program that includes both strength and running exercises. By focusing on both aspects, she can improve her overall performance in HYROX races. Her strengths in running segments indicate a runner profile, so she should continue to train her running endurance and speed. However, she should also allocate time to strength training exercises to improve her performance in the strength-based segments.

By implementing these strategies and incorporating the suggested exercises, drills, and training routines, Daryna Kovpan can enhance her overall performance and improve her rankings in future HYROX races.

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