Dive into this athlete’s performance at 2024 Dubai 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.
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 Al Basha Wael'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 Al Basha Wael'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 Al Basha Wael'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 Al Basha Wael'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
04:04.
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:
Wael Al Basha's performance in the 2024 Dubai Hyrox race places him in the upper half of competitors both overall and within his age group, indicating a solid foundation of fitness and skill. His overall time was 01:30:34, with a total running time of 00:45:24, which is slightly slower than average. This suggests Wael has a balanced profile but leans slightly more towards strength rather than running. His best running lap being significantly faster than average demonstrates potential for high performance, yet it appears that maintaining pace throughout the race might be a challenge. Wael's ability to start strong is evident, but there's a noticeable fluctuation in performance across different segments, indicating room for improvement in endurance, specific skill areas, and possibly race pacing strategy.
Segments to Improve:
Sled Push: Wael's sled push time can be improved. Focusing on leg power and explosive strength training will be beneficial. Exercises like weighted squats, lunges, and leg presses should be incorporated into training, gradually increasing weight to build power. Additionally, practicing the sled push with varying weights can help adapt to the resistance faced during the race.
Sandbag Lunges: The slower time in sandbag lunges suggests a need for better balance, core stability, and leg endurance. To improve, Wael should include exercises like Bulgarian split squats, weighted lunges, and core strengthening workouts such as planks and Russian twists. Performing lunges on uneven surfaces or with a Bosu ball can also improve balance.
Burpees Broad Jump: This segment's performance indicates room for improvement in explosive power and coordination. Plyometric exercises such as box jumps, broad jumps, and burpees should be a regular part of the training regimen. Practicing the burpees broad jump in a fatigued state can also help simulate race conditions and improve performance.
Rowing and Ski Erg: Slower times in these areas suggest a need for better technique and cardiovascular endurance. Incorporating interval training on the rower and SkiErg will help improve cardiovascular capacity. Technique workshops or sessions focusing on efficient movement and power application in each stroke could also yield significant improvements.
Race Strategies:
Pacing: Wael should focus on maintaining a consistent pace throughout the race. Avoid starting too fast to prevent early fatigue. Implementing interval training during practice runs can help manage energy better throughout the race.
Transitions (Roxzone): Although Wael's Roxzone time is faster than average, minimizing transition times further can still offer advantages. Practicing swift and efficient transitions between exercises and runs during training will help reduce overall time. This includes setting up equipment in advance and having a clear plan for each transition.
Strength and Endurance Balance: Given the slight lean towards strength, incorporating more endurance running into the training plan can help improve the total running time. Long-distance runs mixed with interval training can enhance cardiovascular endurance, while still maintaining strength training to ensure a well-rounded performance.
Recovery and Nutrition: Implementing a solid recovery and nutrition plan will be crucial. Focusing on proper hydration, nutrition, and recovery techniques like foam rolling and stretching can help improve overall fitness and readiness for the race.
By addressing these specific areas and implementing the suggested strategies, Wael has the potential to significantly improve his performance in future Hyrox races. Consistency in training, along with a focus on both strengths and weaknesses, will be key to moving up in the rankings.