Kynoch Sam Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 975 similar athletes.

Performance Highlights

GBR GBR Flag Men 50-54 #170029 01:44:52 64th in AG | Top 95.5% 1342nd | Top 93.5%
+02:55
54:00
Run Total
+00:23
06:45
Avg. Lap
+00:52
06:05
Best Lap
-06:28
38:13
Workout Total
-00:49
04:46
Avg. Workout
+03:33
12:45
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 975 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 975 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Kynoch Sam'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 Kynoch Sam'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 975 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 Kynoch Sam'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 Kynoch Sam'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 04:15. Check the detail of the improvement plan below.

04:15 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:15 54:00 to 49:45 100.0%
Ski Erg 00:00 04:31 to 04:31 0.0%
Sled Push 00:00 03:01 to 03:01 0.0%
Sled Pull 00:00 05:23 to 05:23 0.0%
Burpees Broad Jump 00:00 05:35 to 05:35 0.0%
Rowing 00:00 05:06 to 05:06 0.0%
Farmers Carry 00:00 02:22 to 02:22 0.0%
Sandbag Lunges 00:00 04:24 to 04:24 0.0%
Wall Balls 00:00 07:51 to 07:51 0.0%

Splits Time

Kynoch Sam Perfect Race
Splits Total Average Total
Running 1 05:50 00:00 05:18 +00:32 00:00 +00:00
Ski Erg 04:31 05:50 04:43 -00:12 05:18 +00:32
Running 2 06:05 10:21 05:48 +00:17 10:01 +00:20
Sled Push 03:01 16:26 03:35 -00:34 15:49 +00:37
Running 3 06:19 19:27 06:23 -00:04 19:24 +00:03
Sled Pull 05:23 25:46 06:10 -00:47 25:47 -00:01
Running 4 07:11 31:09 06:22 +00:49 31:57 -00:48
Burpees Broad Jump 05:35 38:20 07:04 -01:29 38:19 +00:01
Running 5 07:27 43:55 06:38 +00:49 45:23 -01:28
Rowing 05:06 51:22 05:14 -00:08 52:01 -00:39
Running 6 07:27 56:28 06:27 +01:00 57:15 -00:47
Farmers Carry 02:22 01:03:55 02:37 -00:15 01:03:42 +00:13
Running 7 07:11 01:06:17 06:27 +00:44 01:06:19 -00:02
Sandbag Lunges 04:24 01:13:28 06:36 -02:12 01:12:46 +00:42
Running 8 06:34 01:17:52 07:36 -01:02 01:19:22 -01:30
Wall Balls 07:51 01:24:26 08:42 -00:51 01:26:58 -02:32
Roxzone 12:45 01:44:52 09:12 +03:33 01:44:52
Based on 975 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sam Kynoch demonstrated a commendable performance in the 2024 Sports Direct HYROX London, ranking in the top 52% of his age group and overall at the 49% mark among 2737 athletes. His proficiency is notably balanced, with strengths in both the strength and endurance components of the race. However, his total running time being slightly slower than average suggests a more pronounced aptitude for strength exercises over running. The pacing analysis indicates a tendency to start segments at a pace that is not sustainable, leading to slower times in subsequent running segments. This pattern suggests the need for pacing strategy improvements and possibly enhanced endurance training.

Segments to Improve:

  • Total Running Time & Roxzone: Sam's total running time and Roxzone time are areas where significant improvements can be achieved. The slower total running time indicates a need for enhanced endurance and running efficiency. To improve, Sam should incorporate interval running sessions that focus on varying speeds, such as 400m repeats at a pace faster than his current average, combined with equal recovery periods. Additionally, tempo runs that are sustained, slightly uncomfortable paces for 20-30 minutes can help improve his lactate threshold. For Roxzone improvement, practicing transitions between exercises and runs by setting up mock stations can reduce downtime and improve overall fitness.
  • Wall Balls: While not the weakest segment, there's room for improvement in the Wall Balls exercise. Sam should focus on technique and endurance for this exercise. Incorporating air squats, thrusters with a lightweight to focus on form, and high-repetition wall ball sessions will help build the specific muscular endurance needed. Additionally, practicing wall balls at the end of a workout can simulate the fatigue experienced during the race, improving his ability to perform under duress.

Race Strategies:

  • Pacing: Sam needs to adopt a more strategic pacing approach to prevent early fatigue. Starting the race at a conservative pace and gradually increasing the effort allows for a stronger finish. Utilizing a heart rate monitor during training and races can help Sam maintain an optimal effort level throughout the event.
  • Transition Efficiency: Reducing time in the Roxzone can be achieved by practicing quick transitions between exercises and running. Setting up a circuit that mimics the race layout, focusing on swift movements from one station to the next without unnecessary rests, can enhance his transition times. Incorporating dynamic stretching and mobility exercises in his routine will also aid in maintaining fluidity and speed during these transitions.
  • Strength and Endurance Balance: Given Sam's stronger performance in strength-based segments, maintaining this advantage while boosting running endurance is key. A balanced training approach that does not neglect strength training while increasing running volume and intensity will be crucial. Strength training sessions should focus on compound movements (e.g., squats, deadlifts, and presses) twice a week, complemented by three to four running sessions tailored to improve speed, endurance, and efficiency.

In conclusion, Sam Kynoch shows promising potential in HYROX races with a strong foundation in strength exercises. By focusing on improving running efficiency, endurance, and transition times, he can significantly enhance his overall race performance. Tailored training sessions that address these specific areas, combined with strategic pacing and efficient transitions during the race, will be instrumental in achieving better future results.

Similar Athletes
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Moloney Dave 2024 Malaga 01:45:14
Erisman Daan 2024 Maastricht 01:44:51
Hess Connell 2022 Dallas 01:44:31
Quigg Gerard 2023 Melbourne 01:45:20
Kerstens Jeroen 2023 Rotterdam 01:45:03
Klawitter David 2021 Stuttgart 01:44:32
Klein Christian 2023 Frankfurt 01:44:43

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