Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Ropata Frank

Ropata Frank Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 30-34 #164048 01:34:48 187th in AG | Top 34.0% 800th | Top 32.7%
-01:33
45:13
Run Total
-00:11
05:39
Avg. Lap
+00:04
05:00
Best Lap
-03:42
36:22
Workout Total
-00:28
04:32
Avg. Workout
+05:18
13:19
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 Ropata Frank'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 Ropata Frank'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 Ropata Frank'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 Ropata Frank'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 01:37. Check the detail of the improvement plan below.

00:55 Potential Improvement 56.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 00:55 06:30 to 05:35 56.7%
Burpees Broad Jump 00:42 06:39 to 05:57 43.3%
Ski Erg 00:00 04:03 to 04:03 0.0%
Sled Push 00:00 02:25 to 02:25 0.0%
Sled Pull 00:00 04:21 to 04:21 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Farmers Carry 00:00 01:38 to 01:38 0.0%
Wall Balls 00:00 06:03 to 06:03 0.0%
Run Total 00:00 45:13 to 45:13 0.0%

Splits Time

Ropata Frank Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 04:58 +00:14 00:00 +00:00
Ski Erg 04:03 05:12 04:35 -00:32 04:58 +00:14
Running 2 05:00 09:15 05:23 -00:23 09:33 -00:18
Sled Push 02:25 14:15 03:12 -00:47 14:56 -00:41
Running 3 05:14 16:40 05:53 -00:39 18:08 -01:28
Sled Pull 04:21 21:54 05:30 -01:09 24:01 -02:07
Running 4 05:52 26:15 05:52 +00:00 29:31 -03:16
Burpees Broad Jump 06:39 32:07 06:10 +00:29 35:23 -03:16
Running 5 05:34 38:46 06:04 -00:30 41:33 -02:47
Rowing 04:43 44:20 05:01 -00:18 47:37 -03:17
Running 6 06:28 49:03 05:54 +00:34 52:38 -03:35
Farmers Carry 01:38 55:31 02:24 -00:46 58:32 -03:01
Running 7 05:39 57:09 05:53 -00:14 01:00:56 -03:47
Sandbag Lunges 06:30 01:02:48 05:47 +00:43 01:06:49 -04:01
Running 8 06:18 01:09:18 06:46 -00:28 01:12:36 -03:18
Wall Balls 06:03 01:15:36 07:25 -01:22 01:19:22 -03:46
Roxzone 13:19 01:34:48 08:01 +05:18 01:34:48
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Frank Ropata's performance in the 2024 Melbourne HYROX race was commendable, finishing in the top 44% overall and top 46% in his age group. His overall time of 01:34:48 and a total running time of 00:45:13, which was 01:54 faster than average, highlight his proficiency in running. Frank's ability to maintain a faster-than-average pace, especially in running segments 2, 3, 5, and 8, showcases his strong running capabilities. However, the slower start in Running 1 suggests he may have paced himself cautiously, which could indicate room for strategic pacing improvements. Overall, Frank exhibits a hybrid profile with a slight edge in running, as evidenced by his faster running times and competency in strength exercises like the Ski Erg, Sled Push, and Sled Pull.

Segments to Improve:

  • Roxzone: Frank's Roxzone time was significantly slower than average, indicating a need to improve his transition speed and overall fitness. To enhance performance in this area, Frank should focus on:
    • Transition Drills: Practice quick transitions between different exercises to reduce downtime.
    • High-Intensity Interval Training (HIIT): Incorporate HIIT workouts to improve cardiovascular fitness and recovery speed between exercises.
  • Burpees Broad Jump: With a time slower than average, this segment requires attention. To improve:
    • Plyometric Training: Implement exercises like box jumps and jump squats to increase explosive power and agility.
    • Burpee Technique: Focus on efficient form and minimizing time spent on the ground during transitions.
  • Sandbag Lunges: To enhance performance in this segment:
    • Strength Conditioning: Incorporate weighted lunges and Bulgarian split squats to build leg strength and endurance.
    • Functional Movements: Use sandbags in training to simulate race conditions and improve grip and stability.

Race Strategies:

  • Optimal Pacing: Start the race with a consistent pace. Avoid starting too fast in the initial running segments to conserve energy for later stages.
  • Mindful Transitions: Focus on reducing transition times by preparing mentally and physically for each upcoming exercise while still completing the current segment.
  • Compromised Running: Consider training under fatigued conditions to simulate post-exercise running, enhancing endurance and adaptability in the race.
  • Pre-Race Routine: Develop a pre-race warm-up routine that activates key muscle groups and primes the body for the varied demands of the HYROX race.
Similar Athletes
Finken Hannes 2024 Gdansk 01:35:17
Chakroun Mahmoud 2024 Paris 01:35:05
Trunov Oleksandr 2024 Hamburg 01:34:54
Zalewski Maciej 2024 Gdansk 01:35:16
Colling Tom 2024 Manchester 01:34:18
Browne Neville 2024 London 01:35:09
Rothhaar Martin 2023 Karlsruhe 01:35:09
Zörnpfenning David 2019 Wien 01:34:47
Bold Callum 2022 Birmingham 01:35:01
Ahuir Torres Javier 2021 Madrid 01:34:23

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