Cara Kinan Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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

RSA RSA Flag Men Man 25-29 #95001 01:37:54 33rd in AG | Top 84.6% 187th | Top 75.7%
-01:56
46:01
Run Total
-00:14
05:45
Avg. Lap
-00:02
05:00
Best Lap
+01:43
43:21
Workout Total
+00:13
05:25
Avg. Workout
+00:14
08:35
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 25 to 87.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 300 to 422.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 145 to 509.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Cara Kinan's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Cara Kinan hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -89 to 38.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5514 to 6012.
End of interactive chart.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Cara Kinan’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 Cara Kinan'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 03:34. Check the detail of the improvement plan below.

00:57 Potential Improvement 26.6% Focus During Training

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Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 3519.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 00:57 08:29 to 07:32 26.6%
Sled Pull 00:46 06:22 to 05:36 21.5%
Burpees Broad Jump 00:40 06:56 to 06:16 18.7%
Sandbag Lunges 00:32 06:23 to 05:51 15.0%
Rowing 00:20 05:23 to 05:03 9.3%
Farmers Carry 00:11 02:37 to 02:26 5.1%
Ski Erg 00:08 04:46 to 04:38 3.7%
Sled Push 00:00 02:25 to 02:25 0.0%
Run Total 00:00 46:01 to 46:01 0.0%

Splits Time

Cara Kinan Perfect Race
Splits Total Average Total
Running 1 05:02 00:00 05:03 -00:01 00:00 +00:00
Ski Erg 04:46 05:02 04:38 +00:08 05:03 -00:01
Running 2 05:00 09:48 05:29 -00:29 09:41 +00:07
Sled Push 02:25 14:48 03:18 -00:53 15:10 -00:22
Running 3 05:45 17:13 05:59 -00:14 18:28 -01:15
Sled Pull 06:22 22:58 05:44 +00:38 24:27 -01:29
Running 4 05:49 29:20 06:01 -00:12 30:11 -00:51
Burpees Broad Jump 06:56 35:09 06:28 +00:28 36:12 -01:03
Running 5 06:33 42:05 06:15 +00:18 42:40 -00:35
Rowing 05:23 48:38 05:06 +00:17 48:55 -00:17
Running 6 05:59 54:01 06:03 -00:04 54:01 +00:00
Farmers Carry 02:37 01:00:00 02:27 +00:10 01:00:04 -00:04
Running 7 05:28 01:02:37 06:03 -00:35 01:02:31 +00:06
Sandbag Lunges 06:23 01:08:05 06:05 +00:18 01:08:34 -00:29
Running 8 06:29 01:14:28 07:02 -00:33 01:14:39 -00:11
Wall Balls 08:29 01:20:57 07:52 +00:37 01:21:41 -00:44
Roxzone 08:35 01:37:54 08:21 +00:14 01:37:54
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Kinan Cara delivered a commendable performance at the 2024 Cape Town Hyrox event, securing a rank of 187 out of 394 athletes, placing him in the top 47%. In his age group (25-29), he ranked 33rd, which is in the top 53%. His total time was 01:37:54, with a total running time of 00:46:01, which was 02:16 faster than the average, indicating a strong runner profile. Kinan demonstrated notable speed in running segments, particularly in Running 2 and Running 7, suggesting he has a solid running capability. However, his initial running segments indicate that he started slightly slower compared to the average, which implies a conservative start. Given his total running time advantage, the focus should be on improving strength and transition efficiency to complement his running strengths.

Segments to Improve

  • Wall Balls: Kinan was 00:44 slower than average. To enhance this, focus on improving shoulder and leg endurance. Exercises: Incorporate high-rep wall ball drills, thrusters, and plyometric exercises like box jumps. Focus on form by maintaining a strong core and using momentum efficiently.
  • Burpees Broad Jump: This segment was 00:34 slower than average. Emphasize explosive power and endurance. Exercises: Practice burpee variations with a focus on speed and efficiency, and incorporate plyometric drills such as broad jumps and box jumps. Work on quick transitions between ground and jump phases.
  • Roxzone: Time spent here was 00:23 slower than average. Improve transition speed and reduce rest time. Training Techniques: Practice quick transitions between different exercises, focusing on maintaining a steady pace. Use drills that simulate race conditions to improve decision-making and transition efficiency.
  • Sled Pull: Kinan was 00:38 slower than average. Focus on upper body and core strength. Exercises: Incorporate sled pull variations, emphasizing different pulling techniques and resistance levels. Include core strengthening exercises such as plank variations and cable rows.
  • Sandbag Lunges: He was 00:20 slower than average. Enhance lower body strength and stability. Exercises: Implement lunges with varying weights and directions, and strengthen stabilizing muscles through single-leg exercises and balance drills.
  • Rowing: The segment was 00:17 slower than average. Focus on improving rowing technique and stamina. Exercises: Integrate interval rowing sessions focusing on maintaining a steady stroke rate and power output. Work on cardiovascular endurance with longer rowing sessions.
  • Farmers Carry: Kinan was 00:10 slower than average. Enhance grip and core strength. Exercises: Practice farmers carries with heavier weights and longer distances, and incorporate grip strength exercises such as dead hangs and wrist curls.

Race Strategies

  • Pacing Strategy: Start the race with a slightly faster pace than previously, as Kinan has shown strong running capabilities. This will help in gaining an early advantage while ensuring energy is conserved for later segments.
  • Transition Efficiency: Focus on reducing time in the roxzone by practicing efficient transitions during training. This will minimize unnecessary rest and maintain momentum throughout the race.
  • Strength-Endurance Balance: Given Kinan's runner profile, emphasize strength training in the off-season while maintaining running endurance. This will ensure a balanced performance across all segments.
  • Race Simulation Drills: Regularly practice race simulation workouts that include multiple exercise transitions. This will help in adapting to the race's physical and mental demands.
Similar Athletes
Attias Louis 2024 New York 01:38:10
RC Sandro 2024 Stockholm 01:37:56
Chamberlain Richard 2024 Birmingham 01:37:34
Diebler Stefan 2019 Leipzig 01:38:01
Chambers Greg 2022 London 01:38:02
Daz Esteban Luis 2023 Madrid 01:38:16
Haslinger Andreas 2024 Hamburg 01:37:45
Harper James 2022 Chicago 01:37:42
Kooiman Daan 2022 Amsterdam 01:38:06
Gaillard Charles 2023 Chicago 01:38:19

Measure Your Performance Against Top Athletes

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