Bahadorvand Hamun Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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 592 similar athletes.

Performance Highlights

GER GER Flag Men 35-39 #122007 01:19:35 30th in AG | Top 55.6% 119th | Top 50.0%
-00:21
37:57
Run Total
-00:02
04:45
Avg. Lap
+00:03
04:08
Best Lap
+01:26
37:14
Workout Total
+00:11
04:39
Avg. Workout
-01:03
04:28
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 Pro 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 592 athletes with similar finish time in Hyrox Pro 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 592 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Bahadorvand Hamun'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 Bahadorvand Hamun'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 592 athletes with similar finish time in Hyrox Pro 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 Bahadorvand Hamun'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 Pro 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 Bahadorvand Hamun'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 04:37. Check the detail of the improvement plan below.

01:10 Potential Improvement 25.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:10 07:13 to 06:03 25.3%
Burpees Broad Jump 01:08 05:03 to 03:55 24.5%
Sandbag Lunges 00:54 05:30 to 04:36 19.5%
Run Total 00:42 37:57 to 37:15 15.2%
Ski Erg 00:27 04:34 to 04:07 9.7%
Rowing 00:13 04:39 to 04:26 4.7%
Sled Pull 00:03 05:33 to 05:30 1.1%
Sled Push 00:00 02:55 to 02:55 0.0%
Farmers Carry 00:00 01:47 to 01:47 0.0%

Splits Time

Bahadorvand Hamun Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 04:02 +00:15 00:00 +00:00
Ski Erg 04:34 04:17 04:09 +00:25 04:02 +00:15
Running 2 04:08 08:51 04:27 -00:19 08:11 +00:40
Sled Push 02:55 12:59 03:35 -00:40 12:38 +00:21
Running 3 04:36 15:54 04:51 -00:15 16:13 -00:19
Sled Pull 05:33 20:30 05:55 -00:22 21:04 -00:34
Running 4 04:49 26:03 04:51 -00:02 26:59 -00:56
Burpees Broad Jump 05:03 30:52 04:12 +00:51 31:50 -00:58
Running 5 04:45 35:55 04:56 -00:11 36:02 -00:07
Rowing 04:39 40:40 04:28 +00:11 40:58 -00:18
Running 6 04:48 45:19 04:52 -00:04 45:26 -00:07
Farmers Carry 01:47 50:07 02:08 -00:21 50:18 -00:11
Running 7 04:57 51:54 04:55 +00:02 52:26 -00:32
Sandbag Lunges 05:30 56:51 04:53 +00:37 57:21 -00:30
Running 8 05:40 01:02:21 05:22 +00:18 01:02:14 +00:07
Wall Balls 07:13 01:08:01 06:28 +00:45 01:07:36 +00:25
Roxzone 04:28 01:19:35 05:31 -01:03 01:19:35
Based on 592 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Hamun Bahadorvand demonstrated a commendable performance in the 2024 Köln HYROX PRO event, finishing in the top 50% overall and slightly above the mid-point in his age group. His total running time was faster than the average, indicating a stronger runner profile. However, certain segments showed potential for significant improvement. His pacing appeared to be well-managed in the initial running segments but showed room for optimization in strength-focused exercises. The faster total running time juxtaposed with slower times in specific exercises suggests Hamun is a hybrid athlete with a leaning towards running, yet with substantial room for improvement in strength exercises to achieve a more balanced profile.

Segments to Improve

  • Wall Balls: Hamun's wall balls segment was significantly slower than average, indicating a need for improvement in both strength and technique. Focused training should include high-volume wall ball sets to improve endurance and target specific muscle groups (quads, glutes, shoulders, and core) for increased power. Technique drills focusing on the efficient transfer of energy from the lower to the upper body and maintaining a steady rhythm can also enhance performance. Recommended exercises include squats, thrusters, and shoulder presses.
  • Burpees Broad Jump: This segment was another area where Hamun underperformed. To improve, Hamun should incorporate plyometric exercises such as box jumps and broad jumps to increase explosive power, along with high-intensity interval training (HIIT) sessions to boost overall conditioning. Focusing on the efficiency of the burpee movement, including quick ground contact time and powerful jumps, can also reduce fatigue and improve time.
  • Sandbag Lunges: The slower time in sandbag lunges suggests a need for enhanced lower body strength and endurance. Hamun should include lunges with varying weights and distances in his training, emphasizing form and stability to build strength and muscle endurance. Additionally, incorporating exercises like deadlifts and weighted step-ups can provide a solid foundation for improved performance in this segment.
  • Ski Erg: Given that this segment was slower than average, focusing on upper body endurance and power will be crucial. Training should include rowing machine workouts to mimic the Ski Erg's motion and build relevant muscle groups. Interval training on the Ski Erg with varying intensities can also help improve cardiovascular endurance and technique.

Race Strategies

  • Pacing Strategy: Given Hamun's strength in running, a strategic approach to pacing could leverage this advantage while conserving energy for strength segments. Starting at a steady pace in running segments and gradually increasing intensity allows for energy conservation for more challenging strength exercises.
  • Transition and Recovery: Improving transition times between exercises can significantly impact overall performance. Hamun should practice quick transitions in training sessions, including setting up for the next exercise and recovery strategies such as active recovery to lower heart rate more effectively.
  • Strength and Endurance Balance: Focusing on a balanced training regime that equally emphasizes strength and running endurance will help Hamun become a more well-rounded athlete. Incorporating strength training sessions focused on the exercises identified for improvement, along with consistent running workouts, will ensure better performance across all segments.
  • Mental Preparation: Mental resilience plays a crucial role in endurance races. Hamun should incorporate mental training strategies, such as visualization and positive self-talk, to prepare for the physical and mental challenges encountered during the race.

By addressing these areas of improvement with targeted training and strategic race planning, Hamun Bahadorvand can enhance his performance in future HYROX events, potentially achieving a more balanced athlete profile and higher rankings in his age group and overall.

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 Pro Men
Similar Athletes
Quack Benjamin 2019 Oberhausen 01:19:21
Moors Olav 2024 Rotterdam 01:19:59
Lewstam Per 2023 Malmö 01:19:08
Neretnieks Roberts 2024 Poznan 01:19:21
Trouiller Remi 2024 Marseille 01:19:58
Gallacher Alan 2023 World Championships Manchester 01:19:55
Cowan Bradley 2023 Dallas 01:20:05
Benter Benjamin 2019 Karlsruhe 01:19:17
Flynn Carsten 2023 Hamburg 01:19:24
Dornseifer Nicolas 2022 Karlsruhe 01:19:30

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