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.
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.
Chart
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.
End of interactive chart.
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!
Chart
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.
End of interactive chart.
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.
Chart
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.
End of interactive chart.
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.
Chart
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.
Chart
Line chart with 2 lines.
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.
Chart
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.
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.