Bin Mohamed Sultan Khabir Ashraf
Hyrox Result
Dive into this athlete’s performance at 2024 Singapore National Stadium 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.
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 Bin Mohamed Sultan Khabir Ashraf'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 Bin Mohamed Sultan Khabir Ashraf'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 Bin Mohamed Sultan Khabir Ashraf'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 Bin Mohamed Sultan Khabir Ashraf'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
04:15.
Check the detail of the improvement plan below.
02:12
Potential Improvement
51.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Khabir Ashraf Bin Mohamed Sultan delivered a commendable performance at the 2024 Singapore National Stadium, placing him in the top 22% overall and top 26% in his age group. His overall time of 01:32:30 showcases his competitive edge, especially in high-intensity segments such as the Burpees Broad Jump and Wall Balls, where he performed exceptionally well.
Analysis of his pacing reveals that Khabir started the race slightly slower than average, particularly in the early running segments. His total running time was 00:46:40, which was 00:37 slower than average, indicating a potential area for improvement in running efficiency and endurance. Given that his strongest performances were in strength-based segments, Khabir appears to have a balanced profile with a slight edge towards strength over running.
Segments to Improve
- Roxzone: Khabir spent significantly more time in the Roxzone, indicating potential inefficiencies in transitions. To improve:
- Drills: Practice quick transition drills, focusing on reducing downtime between exercises.
- Exercises: Timed transition practice sessions, aiming to move seamlessly between exercises with minimal rest.
- Techniques: Develop a mental checklist for each transition to ensure readiness and smooth execution.
- Sandbag Lunges: This segment was a challenge, showing a need for improved lower body endurance and technique.
- Exercises: Incorporate weighted lunges and step-ups to build endurance and strength.
- Form Corrections: Focus on maintaining an upright posture and proper knee alignment to increase efficiency.
- Sled Pull: Khabir could gain significant time improvements here.
- Exercises: Add sled drag and rope pull exercises to improve grip strength and pulling power.
- Techniques: Practice maintaining a low, steady stance to leverage body weight effectively.
- Farmers Carry: Slightly slower performance suggests a need for grip and shoulder endurance enhancement.
- Exercises: Heavy farmers walks and grip strength training.
- Form Corrections: Ensure even weight distribution and controlled breathing to maintain speed.
- Running: With slower times in several running segments, focus on improving running efficiency.
- Exercises: Interval training and tempo runs to boost speed and stamina.
- Techniques: Work on maintaining a steady pace and utilizing efficient breathing techniques.
Race Strategies
- Consistent Pacing: Aim for a balanced start, ensuring energy conservation for the latter parts of the race.
- Transition Efficiency: Develop a routine for transitions to minimize time spent in the Roxzone.
- Split Focus: Concentrate on maintaining momentum after strength-based exercises to prevent compromised running.
- Hydration and Nutrition: Plan hydration and nutrition strategies to sustain energy levels throughout the race.
By focusing on these key areas and implementing the suggested strategies, Khabir can enhance his performance and aim for even higher rankings in future races.
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