Sklavounos Melina Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

Women 40-44 #130027 01:28:38 89th in AG | Top 47.1% 398th | Top 41.5%

+01:13

46:48

Run Total

+00:10

05:51

Avg. Lap

-00:46

04:14

Best Lap

-01:46

34:40

Workout Total

-00:13

04:20

Avg. Workout

+00:34

07:14

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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire Sklavounos Melina'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 Sklavounos Melina'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 Women

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 Sklavounos Melina'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 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 Sklavounos Melina'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 03:45. Check the detail of the improvement plan below.

02:20 Potential Improvement 62.2% Focus During Training

Percentile based on all the athletes who competed in Hyrox Women

Splits	Potential Improvement	Time	Focus During Training
Run Total	02:20	46:48 to 44:28	62.2%
Sled Push	00:42	03:12 to 02:30	18.7%
Rowing	00:14	05:28 to 05:14	6.2%
Ski Erg	00:12	05:12 to 05:00	5.3%
Farmers Carry	00:09	02:14 to 02:05	4.0%
Wall Balls	00:08	04:28 to 04:20	3.6%
Sled Pull	00:00	05:00 to 05:00	0.0%
Burpees Broad Jump	00:00	05:27 to 05:27	0.0%
Sandbag Lunges	00:00	03:39 to 03:39	0.0%

Splits Time

	Sklavounos Melina		Perfect Race
	Splits	Total	Average	Total
Running 1	04:14	00:00	05:06 -00:52	00:00 +00:00
Ski Erg	05:12	04:14	05:05 +00:07	05:06 -00:52
Running 2	05:32	09:26	05:26 +00:06	10:11 -00:45
Sled Push	03:12	14:58	02:40 +00:32	15:37 -00:39
Running 3	05:47	18:10	05:43 +00:04	18:17 -00:07
Sled Pull	05:00	23:57	05:37 -00:37	24:00 -00:03
Running 4	06:11	28:57	05:45 +00:26	29:37 -00:40
Burpees Broad Jump	05:27	35:08	05:58 -00:31	35:22 -00:14
Running 5	06:24	40:35	05:53 +00:31	41:20 -00:45
Rowing	05:28	46:59	05:20 +00:08	47:13 -00:14
Running 6	06:27	52:27	05:47 +00:40	52:33 -00:06
Farmers Carry	02:14	58:54	02:14 +00:00	58:20 +00:34
Running 7	05:57	01:01:08	05:45 +00:12	01:00:34 +00:34
Sandbag Lunges	03:39	01:07:05	04:41 -01:02	01:06:19 +00:46
Running 8	06:21	01:10:44	06:07 +00:14	01:11:00 -00:16
Wall Balls	04:28	01:17:05	04:51 -00:23	01:17:07 -00:02
Roxzone	07:14	01:28:38	06:40 +00:34	01:28:38

Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Melina Sklavounos had a strong performance in the Hyrox race in London, finishing in the top 14% of all athletes and the top 16% in her age group. She demonstrated particular strength in the running segments, with her best running lap time being 41 seconds faster than average. However, there is room for improvement in the overall running time, as she was 2 minutes and 45 seconds slower than the average. This suggests that Melina may benefit from focusing on improving her overall fitness and transition time.

Segments to Improve

1. Run Total: Melina lost significant time in the running segments, with a total running time of 46 minutes and 48 seconds, which was 2 minutes and 45 seconds slower than the average. To improve this segment, she should focus on training her running endurance and speed. Incorporating interval training and tempo runs into her training routine can help improve her running performance. Additionally, working on her running form and technique can help increase her efficiency and speed.

2. Roxzone: Melina spent 7 minutes and 14 seconds in the Roxzone, which was 45 seconds slower than the average. To improve this segment, she should work on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into her workouts can help improve her overall fitness and increase her speed in transitions.

3. Running 6: Melina was 40 seconds slower than the average in this running segment. To improve her performance in this segment, she should focus on building her running endurance and speed. Incorporating hill training and interval training into her workouts can help improve her performance in this segment.

4. Running 5: Melina was 32 seconds slower than the average in this running segment. To improve her performance in this segment, she should focus on building her running endurance and speed. Incorporating tempo runs and fartlek training into her workouts can help improve her performance in this segment.

5. Running 4: Melina was 26 seconds slower than the average in this running segment. To improve her performance in this segment, she should focus on building her running endurance and speed. Incorporating speed intervals and hill repeats into her workouts can help improve her performance in this segment.

6. Rowing: Melina was 13 seconds slower than the average in the rowing segment. To improve her performance in this segment, she should focus on improving her rowing technique and building her upper body strength. Incorporating rowing drills and exercises, such as rowing intervals and rowing with resistance bands, can help improve her rowing performance.

7. Running 7: Melina was 13 seconds slower than the average in this running segment. To improve her performance in this segment, she should focus on building her running endurance and speed. Incorporating long runs and tempo runs into her training routine can help improve her performance in this segment.

Strategies

- Focus on pacing: Melina should work on finding a sustainable pace throughout the race to prevent burnout. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted time. Practicing pacing strategies during training runs can help her find her optimal race pace.
- Efficient transitions: Melina should aim to minimize the time spent in transitions between segments. Practicing quick and smooth transitions during training can help her save valuable time during the race.
- Mental preparation: Hyrox races can be physically demanding, so Melina should focus on mental preparation strategies. Visualizing success, practicing positive self-talk, and setting achievable goals can help her stay motivated and focused throughout the race.
- Strength and conditioning: In addition to running training, Melina should incorporate strength and conditioning exercises into her routine. This can help improve her overall fitness, enhance her running performance, and reduce the risk of injury. Exercises such as squats, lunges, planks, and deadlifts can all be beneficial for developing strength and stability.
- Recovery: Adequate rest and recovery are crucial for optimal performance. Melina should prioritize rest days and incorporate recovery strategies such as foam rolling, stretching, and proper nutrition into her training plan to support her overall performance and prevent overtraining.

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 Women

Similar Athletes
Knigge Sophie	2023 München	01:28:17
Ward Bronagh	2024 Dublin	01:28:15
Lewis Emma	2024 Melbourne	01:28:21
Carling Jennifer	2023 Chicago - North American Open Championship	01:29:04
Rodriguez Raven	2022 Dallas	01:28:21
Rawi Aysar	2023 London	01:28:34
Hundt Nathalie	2024 Copenhagen	01:28:39
Pretorius Yvonne	2023 Sydney	01:29:08
Mengerink Bianca	2024 Amsterdam	01:28:17
Wiese Jessica	2024 Chicago Navy Pier	01:28:33

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Birmingham	01:50:35
2024 Sports Direct HYROX London	01:26:55

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