Bastas Ali Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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

USA USA Flag Men 40-44 #101012 01:41:24 27th in AG | Top 67.5% 162nd | Top 68.1%
-01:14
48:29
Run Total
-00:08
06:04
Avg. Lap
-01:08
04:01
Best Lap
+04:00
46:56
Workout Total
+00:30
05:52
Avg. Workout
-02:46
06:04
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 Bastas Ali'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 Bastas Ali'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 Bastas Ali'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 Bastas Ali'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 06:06. Check the detail of the improvement plan below.

02:46 Potential Improvement 45.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:46 08:36 to 05:50 45.4%
Sandbag Lunges 02:05 08:11 to 06:06 34.2%
Sled Push 00:41 04:06 to 03:25 11.2%
Run Total 00:13 48:29 to 48:16 3.6%
Ski Erg 00:10 04:51 to 04:41 2.7%
Rowing 00:09 05:16 to 05:07 2.5%
Wall Balls 00:02 07:57 to 07:55 0.5%
Burpees Broad Jump 00:00 05:52 to 05:52 0.0%
Farmers Carry 00:00 02:07 to 02:07 0.0%

Splits Time

Bastas Ali Perfect Race
Splits Total Average Total
Running 1 04:01 00:00 05:09 -01:08 00:00 +00:00
Ski Erg 04:51 04:01 04:40 +00:11 05:09 -01:08
Running 2 05:17 08:52 05:41 -00:24 09:49 -00:57
Sled Push 04:06 14:09 03:30 +00:36 15:30 -01:21
Running 3 06:02 18:15 06:12 -00:10 19:00 -00:45
Sled Pull 08:36 24:17 05:58 +02:38 25:12 -00:55
Running 4 06:07 32:53 06:13 -00:06 31:10 +01:43
Burpees Broad Jump 05:52 39:00 06:40 -00:48 37:23 +01:37
Running 5 06:25 44:52 06:28 -00:03 44:03 +00:49
Rowing 05:16 51:17 05:10 +00:06 50:31 +00:46
Running 6 06:32 56:33 06:16 +00:16 55:41 +00:52
Farmers Carry 02:07 01:03:05 02:33 -00:26 01:01:57 +01:08
Running 7 06:37 01:05:12 06:16 +00:21 01:04:30 +00:42
Sandbag Lunges 08:11 01:11:49 06:16 +01:55 01:10:46 +01:03
Running 8 07:31 01:20:00 07:23 +00:08 01:17:02 +02:58
Wall Balls 07:57 01:27:31 08:09 -00:12 01:24:25 +03:06
Roxzone 06:04 01:41:24 08:50 -02:46 01:41:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ali Bastas had a solid performance in the 2023 Dallas Hyrox race, finishing with an overall rank of 162 out of 373 athletes, placing him in the top 43% of competitors. In his age group (40-44), he ranked 27th out of 58 athletes, placing him in the top 46%. His overall time was 01:41:24, with a total running time of 00:48:29, which was 01:10 slower than the average for his finish time.

In terms of his splits, Ali performed exceptionally well in the Running 1 and Burpees Broad Jump segments, finishing 01:00 and 00:30 faster than the average, respectively. He also showed strength in Running 2, Running 3, Running 4, and Running 5, finishing faster than the average by 00:17, 00:10, 00:05, and 00:01, respectively. These segments indicate that Ali has a good running profile and should continue to focus on maintaining and improving his running performance.

Segments to Improve


Based on the splits analysis, Ali experienced the most significant time loss in the Sled Pull, Sandbag Lunges, Run Total, Running 7, Running 6, Ski Erg, and Sled Push segments. To improve in these areas, Ali should focus on specific training strategies and techniques.

1. Sled Pull:
Ali lost 02:21 compared to the average time in this segment. To improve, he should work on his overall strength and technique for sled pulling. Exercises such as deadlifts, squats, and lunges can help improve his lower body strength. Additionally, practicing sled pulls with varying weights and distances will help him become more efficient in this segment.

2. Sandbag Lunges:
Ali lost 01:55 compared to the average time in this segment. To improve, he should focus on building strength and endurance in his legs and core. Exercises such as walking lunges, Bulgarian split squats, and weighted step-ups can help strengthen the muscles involved in sandbag lunges. Incorporating interval training and longer duration lunges into his training routine will also improve his endurance in this segment.

3. Run Total:
Ali's total running time was 01:10 slower than the average. To improve his overall running performance, he should focus on both speed and endurance training. Interval training, hill sprints, and tempo runs can help improve his speed, while long-distance runs and progressive distance runs will enhance his endurance. Incorporating strength training exercises such as squats and lunges will also help improve his overall running performance.

4. Running 7 and Running 6:
Ali lost 00:25 and 00:19 compared to the average time in these segments, respectively. To improve, he should work on maintaining a steady pace and improving his endurance. Incorporating interval training and hill sprints into his training routine will help improve his speed and endurance for these segments.

5. Ski Erg and Sled Push:
Ali lost 00:15 compared to the average time in both of these segments. To improve, he should focus on building upper body and core strength. Exercises such as rowing, push-ups, and planks will help improve his overall strength for these segments.

Strategies


During the race, Ali should focus on maintaining a steady pace and avoiding going out too fast in the early segments. Conserving energy for the later segments, such as Sled Pull and Sandbag Lunges, will help him perform better in these areas. Additionally, practicing smooth and efficient transitions between segments will help minimize time lost in the Roxzone.

In summary, Ali Bastas showed strength in the running segments of the Hyrox race, but there are areas for improvement in segments such as Sled Pull, Sandbag Lunges, and overall running performance. By incorporating specific training strategies and techniques, Ali can improve his performance in these areas and enhance his overall race performance.

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 Men
Similar Athletes
Perez Jovani 2024 Ciudad de Mexico 01:41:53
Foot Joss 2024 London 01:41:50
Loftus Tim 2023 Chicago 01:41:20
Rodak Robert 2023 London 01:40:57
Arora Dhiraj 2024 New York 01:41:32
Amalfitano Domenico 2024 Milan 01:41:20
Heaney Gerry 2024 Glasgow 01:41:17
Morey Tim 2024 Anaheim 01:41:39
Mcilravey John 2024 Birmingham 01:41:22
Cartwright Chris 2024 London 01:41:35

Measure Your Performance Against Top Athletes

Other Results from this athlete
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