Dive into this athlete’s performance at 2024 Perth 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 Constantinou Paul'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 Constantinou Paul'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 Constantinou Paul'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 Constantinou Paul'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
07:27.
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
Paul Constantinou delivered a commendable performance at the 2024 Perth Hyrox event, securing an overall rank of 177, placing him in the top 25% of all athletes, and 23rd in his age group. With a total running time of 35:01, he was 5:45 faster than the average, suggesting a strong running profile. His pacing strategy, particularly in the first four running segments, showed a significant improvement, indicating a well-managed start. However, his performance in strength-based exercises, such as the Wall Balls and Sled Push, indicates room for improvement, highlighting a need for better balance between running and strength.
Segments to Improve
Wall Balls: Paul was 02:09 slower than average. To improve:
Exercises: Work on building leg and shoulder endurance with front squats and overhead presses.
Drills: Incorporate high-rep wall ball sets with a focus on maintaining form and breathing.
Technique: Focus on synchronizing the squat and throw, and use the momentum from the squat to assist the throw.
Sled Push: Paul was 01:39 slower. To improve:
Exercises: Increase leg power with heavy sled pushes and resistance band sprints.
Drills: Practice interval sled pushes to enhance explosive strength.
Technique: Ensure a low-forward lean and use short, quick steps to maintain momentum.
Sandbag Lunges: Paul was 00:54 slower. To improve:
Exercises: Strengthen quads and hamstrings with lunges and deadlifts.
Drills: Perform weighted walking lunges to build endurance under fatigue.
Technique: Focus on maintaining an upright posture and ensure knee alignment over the ankle.
Burpees Broad Jump: Paul was 00:34 slower. To improve:
Exercises: Enhance explosive power with box jumps and burpee variations.
Drills: Practice burpee broad jump intervals to improve speed and efficiency.
Technique: Work on a quick transition from the burpee to the jump with minimal rest.
Roxzone: Paul was 00:16 slower. To improve:
Exercises: Improve overall fitness with HIIT sessions to boost endurance.
Drills: Practice transition drills between exercises to reduce time spent resting.
Technique: Focus on efficient movement between zones and minimizing unnecessary pauses.
Farmers Carry: Paul was 00:43 slower. To improve:
Exercises: Strengthen grip and core with farmers walk variations.
Drills: Incorporate timed farmers carries for endurance under load.
Technique: Maintain a straight posture, keep the core engaged, and take steady steps.
Race Strategies
Implement a balanced race strategy that leverages Paul's strong running ability while improving his strength segments.
Plan for efficient transitions by practicing quick movements between different exercise zones to minimize Roxzone time.
Adopt a pacing strategy that avoids burnout in strength exercises, allowing for better energy management throughout the race.
Consider incorporating visualization techniques to mentally prepare for each segment, focusing on form and efficiency.
Utilize the first few running segments to gauge energy levels and adjust effort in later strength exercises accordingly.
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