Kapsiochas Eleftherios Hyrox Result

Overall Performance

Eleftherios Kapsiochas delivered an impressive performance in the 2024 Milan Hyrox event, ranking 120th overall out of 1371 athletes, placing him in the top 8%. In his age group (25-29), he ranked 23rd out of 232 athletes, reflecting a commendable top 9% finish. His overall time was 01:12:10, showcasing his strong abilities in both endurance and strength-based events.

He demonstrated a more runner-oriented profile, with a total running time of 00:35:58, which was 01:01 faster than the average, indicating proficiency in running. However, a slower start was observed, as his Running 1 segment was 01:09 slower than the average, suggesting he didn't push himself too hard initially. His best running lap was an impressive 00:03:51, indicating a strong finish and solid pace management as the race progressed.

Segments to Improve

• Roxzone: Eleftherios spent 00:05:52 in the Roxzone, which was 00:57 slower than average. This indicates a need for improved transition efficiency and overall fitness. Suggested Training: Incorporate high-intensity interval training (HIIT) to simulate race transitions and improve cardiovascular fitness. Practice quick transitions between different exercises, focusing on reducing downtime and maintaining momentum.
• Sled Pull: This segment was 00:31 slower than average. Strength and technique seem to be areas for enhancement. Suggested Training: Focus on building upper and lower body strength through exercises like deadlifts, bent-over rows, and pull-ups. Practice sled pulls with varied weights to improve both strength and pacing. Emphasize maintaining a strong core and efficient pulling technique.
• Wall Balls: This segment was 00:12 slower than average. Suggested Training: Improve explosive power and endurance with plyometric exercises like box jumps and medicine ball slams. Work on squat form and shoulder endurance with wall ball drills, aiming for consistency in speed and accuracy.
• Burpees Broad Jump: Eleftherios was 00:02 slower than average in this segment, indicating a need for slight improvement. Suggested Training: Enhance explosive strength and cardiovascular endurance through burpee variations and jump training. Focus on form and efficiency to minimize time spent on each repetition.

Race Strategies

• Pacing: Gradually increase pace in the initial running segments to avoid starting too slow. Aim for a consistent pace that allows for a strong finish.
• Transition Efficiency: Practice quick transitions between exercises to reduce Roxzone time. Focus on smooth and efficient changes from one station to the next to maintain momentum.
• Energy Management: Allocate energy reserves wisely across strength and endurance segments. Prioritize pacing strategies that leverage running strengths while conserving energy for strength-based tasks.
• Mental Focus: Develop mental strategies to maintain focus and resilience during challenging segments, such as the Sled Pull and Wall Balls. Visualization and breathing techniques can enhance performance under fatigue.