Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Kynigopoulos Raphael

Kynigopoulos Raphael Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 25-29 #160025 01:22:04 82nd in AG | Top 19.9% 424th | Top 17.3%
+02:21
43:25
Run Total
+00:19
05:26
Avg. Lap
+00:25
04:50
Best Lap
-03:12
31:29
Workout Total
-00:24
03:56
Avg. Workout
+00:53
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 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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Kynigopoulos Raphael'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 Kynigopoulos Raphael'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 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 Kynigopoulos Raphael'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 Kynigopoulos Raphael'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 04:28. Check the detail of the improvement plan below.

03:17 Potential Improvement 73.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:17 43:25 to 40:08 73.5%
Rowing 00:26 05:05 to 04:39 9.7%
Sled Pull 00:25 04:47 to 04:22 9.3%
Farmers Carry 00:11 02:08 to 01:57 4.1%
Ski Erg 00:09 04:27 to 04:18 3.4%
Sled Push 00:00 02:25 to 02:25 0.0%
Burpees Broad Jump 00:00 03:09 to 03:09 0.0%
Sandbag Lunges 00:00 04:17 to 04:17 0.0%
Wall Balls 00:00 05:11 to 05:11 0.0%

Splits Time

Kynigopoulos Raphael Perfect Race
Splits Total Average Total
Running 1 04:48 00:00 04:30 +00:18 00:00 +00:00
Ski Erg 04:27 04:48 04:23 +00:04 04:30 +00:18
Running 2 05:03 09:15 04:48 +00:15 08:53 +00:22
Sled Push 02:25 14:18 02:47 -00:22 13:41 +00:37
Running 3 05:34 16:43 05:12 +00:22 16:28 +00:15
Sled Pull 04:47 22:17 04:41 +00:06 21:40 +00:37
Running 4 05:26 27:04 05:09 +00:17 26:21 +00:43
Burpees Broad Jump 03:09 32:30 04:59 -01:50 31:30 +01:00
Running 5 05:54 35:39 05:19 +00:35 36:29 -00:50
Rowing 05:05 41:33 04:44 +00:21 41:48 -00:15
Running 6 05:34 46:38 05:12 +00:22 46:32 +00:06
Farmers Carry 02:08 52:12 02:07 +00:01 51:44 +00:28
Running 7 04:50 54:20 05:10 -00:20 53:51 +00:29
Sandbag Lunges 04:17 59:10 04:51 -00:34 59:01 +00:09
Running 8 06:21 01:03:27 05:42 +00:39 01:03:52 -00:25
Wall Balls 05:11 01:09:48 06:09 -00:58 01:09:34 +00:14
Roxzone 07:14 01:22:04 06:21 +00:53 01:22:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Raphael Kynigopoulos delivered a commendable performance at the 2024 Melbourne Hyrox race, securing the 424th position overall, placing him in the top 23% of all athletes, and 82nd in his age group, placing him in the top 25%. His overall time was 01:22:04. Notably, Raphael demonstrated considerable strength capabilities, particularly in the Sled Push and Burpees Broad Jump, where he significantly outperformed the average. However, his total running time was 02:00 slower than average, indicating that running is a potential area of improvement. His pacing strategy appeared consistent, but his running segments, especially towards the end, were slightly slower than average, suggesting possible fatigue. Raphael appears to have a balanced profile with strengths in strength-based exercises, but with room for improvement in running efficiency and transitions.

Segments to Improve

  • Total Running Time

    Raphael's total running time indicates a need for improvement in running efficiency. To enhance running performance:

    • Interval Training: Incorporate intervals into training sessions, alternating between high-intensity sprints and recovery periods to improve speed and endurance.
    • Tempo Runs: Include tempo runs to build sustained speed and improve lactate threshold.
    • Form Drills: Focus on running form with drills like high knees, butt kicks, and leg swings to improve biomechanics and efficiency.
  • Roxzone

    The transition times were slower than average. Improving transitions can significantly boost overall performance:

    • Transition Drills: Practice quick transitions between exercises, minimizing rest and maintaining momentum.
    • Functional Fitness Routines: Engage in workouts that combine multiple exercises to simulate race conditions, improving overall fitness and transition speed.
  • Sled Pull

    Performance here was slightly slower than average. To enhance sled pull efficiency:

    • Core Strengthening: Incorporate exercises like planks, Russian twists, and medicine ball throws to improve core stability and power during pulls.
    • Grip Strength Exercises: Use farmer’s walks, dead hangs, and wrist curls to enhance grip strength, crucial for sled pulls.
  • Rowing

    Raphael lagged in the rowing segment. To improve rowing time:

    • Rowing Technique: Focus on leg drive, body swing, and arm pull sequence to maximize efficiency on the rowing machine.
    • Endurance Rowing: Include longer rowing sessions at a steady pace to build aerobic capacity.

Race Strategies

  • Efficient Pacing: Start at a manageable pace, focusing on even splits throughout the race to avoid burnout in later stages. Monitor heart rate to maintain an optimal pace.
  • Pre-Race Nutrition: Ensure proper nutrition and hydration leading up to the race to maintain energy levels and prevent fatigue.
  • Mindful Transitions: Practice mental cues for quick transitions, focusing on the upcoming exercise and preparing mentally during the preceding segment.
  • Visualize Success: Use visualization techniques to mentally prepare for each segment of the race, anticipating challenges and strategizing solutions.
Similar Athletes
Pasquali Stefano 2024 Turin 01:21:39
Maccuish Stuart 2024 Malaga 01:21:55
Van Der Spuy Jeanpierre 2023 London 01:22:04
Frey Jan 2024 Karlsruhe 01:21:42
Tate Ashley 2024 Manchester 01:21:41
Jarman Tim 2022 London 01:21:54
Danielsson Joakim 2023 Stockholm 01:21:56
Ferreira Gilson 2024 Amsterdam 01:22:22
Cimatti Carlo 2023 Milan 01:22:15
Shropshire Patrick 2022 Dallas 01:22:23

Measure Your Performance Against Top Athletes

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