Kosmis Michael Hyrox Result

Dive into this athlete’s performance at 2023 Frankfurt 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

MRI MRI Flag Men 30-34 #111002 01:28:12 115th in AG | Top 60.2% 486th | Top 57.7%
+01:11
45:00
Run Total
+00:10
05:38
Avg. Lap
+00:18
04:57
Best Lap
-01:12
36:05
Workout Total
-00:09
04:30
Avg. Workout
+00:06
07:12
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 Kosmis Michael'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 Kosmis Michael'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 Kosmis Michael'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 Kosmis Michael'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 04:14. Check the detail of the improvement plan below.

02:20 Potential Improvement 55.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:20 45:00 to 42:40 55.1%
Wall Balls 00:53 07:12 to 06:19 20.9%
Sled Pull 00:42 05:31 to 04:49 16.5%
Farmers Carry 00:10 02:17 to 02:07 3.9%
Ski Erg 00:09 04:35 to 04:26 3.5%
Sled Push 00:00 02:08 to 02:08 0.0%
Burpees Broad Jump 00:00 05:07 to 05:07 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Sandbag Lunges 00:00 04:40 to 04:40 0.0%

Splits Time

Kosmis Michael Perfect Race
Splits Total Average Total
Running 1 05:21 00:00 04:42 +00:39 00:00 +00:00
Ski Erg 04:35 05:21 04:29 +00:06 04:42 +00:39
Running 2 04:57 09:56 05:05 -00:08 09:11 +00:45
Sled Push 02:08 14:53 02:59 -00:51 14:16 +00:37
Running 3 05:30 17:01 05:33 -00:03 17:15 -00:14
Sled Pull 05:31 22:31 05:05 +00:26 22:48 -00:17
Running 4 05:43 28:02 05:31 +00:12 27:53 +00:09
Burpees Broad Jump 05:07 33:45 05:34 -00:27 33:24 +00:21
Running 5 05:54 38:52 05:42 +00:12 38:58 -00:06
Rowing 04:35 44:46 04:52 -00:17 44:40 +00:06
Running 6 05:53 49:21 05:33 +00:20 49:32 -00:11
Farmers Carry 02:17 55:14 02:14 +00:03 55:05 +00:09
Running 7 05:24 57:31 05:32 -00:08 57:19 +00:12
Sandbag Lunges 04:40 01:02:55 05:18 -00:38 01:02:51 +00:04
Running 8 06:22 01:07:35 06:11 +00:11 01:08:09 -00:34
Wall Balls 07:12 01:13:57 06:46 +00:26 01:14:20 -00:23
Roxzone 07:12 01:28:12 07:06 +00:06 01:28:12
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Michael Kosmis performed well in the 2023 Frankfurt Hyrox race, finishing in the top 41% overall and the top 43% in his age group. His overall time of 01:28:12 was solid, but there are areas where he can make improvements to enhance his performance.

Segment to Improve: Run Total
The total running time of 00:45:00 was 02:57 slower than average. To improve this segment, Michael should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve his cardiovascular endurance and speed. Additionally, practicing quick and efficient transitions between exercises during training sessions will help reduce the time spent in the roxzone.

Segment to Improve: Running 1
Michael's time of 00:05:21 for the first running segment was 00:51 slower than average. To improve his performance in this segment, he should focus on increasing his running speed and endurance. Incorporating interval training sessions with short bursts of high-intensity running followed by active recovery periods can help improve his speed and stamina. Hill sprints and tempo runs can also be beneficial for building running endurance.

Segment to Improve: Best Lap
Michael's best lap time of 00:04:57 was solid and 00:06 faster than average. This indicates that he has the potential to perform well in running segments. To further enhance his running performance, he should continue to focus on improving his overall fitness and incorporating speed training workouts into his routine.

Segment to Improve: Wall Balls
Michael's time of 00:07:12 for the Wall Balls segment was 00:23 slower than average. To improve in this area, he should focus on improving his upper body strength and endurance. Incorporating exercises such as weighted squats, lunges, and shoulder presses into his training routine can help build the necessary strength for this segment. Additionally, practicing wall ball exercises with proper form and technique will help improve efficiency during the race.

Segment to Improve: Running 6
Michael's time of 00:05:53 for the sixth running segment was 00:21 slower than average. To improve his performance in this segment, he should focus on improving his running endurance and speed through interval training and long-distance runs. Incorporating hill training into his routine can also be beneficial for building strength and endurance in his leg muscles.

Segment to Improve: Roxzone
Michael's time of 00:07:12 in the roxzone was 00:15 slower than average. To improve in this segment, he should focus on improving his overall fitness and reducing transition time between exercises. Incorporating circuit training sessions into his routine can help improve his overall fitness and simulate the transitions he will encounter during the race.

Segment to Improve: Running 5
Michael's time of 00:05:54 for the fifth running segment was 00:13 slower than average. To improve in this segment, he should focus on building his running endurance and speed through interval training and tempo runs. Incorporating exercises that target the muscles used during running, such as lunges, squats, and plyometric exercises, can also help improve his running performance.

Segment to Improve: Running 4
Michael's time of 00:05:43 for the fourth running segment was 00:11 slower than average. To improve in this segment, he should focus on improving his running endurance and speed through interval training and long-distance runs. Incorporating hill training into his routine can also be beneficial for building strength and endurance in his leg muscles.

Strategies


- Pacing: Michael should focus on maintaining a consistent pace throughout the race to avoid burning out too quickly. It may be beneficial for him to start at a slightly slower pace and gradually increase his speed as the race progresses.
- Transitions: Michael should practice quick and efficient transitions between exercises during training sessions. This will help reduce the time spent in the roxzone and improve his overall race time.
- Mental Preparation: Michael should work on mental strategies to stay focused and motivated during the race. Visualization techniques and positive self-talk can help him overcome any challenges or fatigue he may experience.
- Hydration and Nutrition: Michael should ensure he is properly hydrated and fueled before and during the race. Developing a nutrition plan and practicing fueling strategies during training sessions will help optimize his performance on race day.

Similar Athletes
Murphy Eamonn 2024 Dublin 01:28:09
Lux Sebastian 2024 Stuttgart 01:28:36
Mcgimpsey Scott 2024 Malaga 01:28:40
Clark John 2024 Melbourne 01:28:08
Shahbazi Milad 2023 Amsterdam 01:27:55
Barker Tyler 2023 Chicago 01:28:14
Lee Joel 2024 Singapore 01:27:48
Piepel Felix 2023 Köln 01:28:40
Burrows Barry 2022 Birmingham 01:28:19
Rousset Julien 2024 Paris 01:28:04

Measure Your Performance Against Top Athletes

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