Dive into this athlete’s performance at 2021 Hamburg 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 89 similar athletes.
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.
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.
This section showcases the entire Narouz Alaa'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 Narouz Alaa's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Narouz Alaa'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.
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 Narouz Alaa'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 13:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 06:34 | 17:28 to 10:54 | 47.8% |
| Sled Pull | 03:32 | 11:12 to 07:40 | 25.7% |
| Run Total | 03:27 | 01:01:53 to 58:26 | 25.1% |
| Farmers Carry | 00:11 | 03:26 to 03:15 | 1.3% |
| Ski Erg | 00:01 | 05:06 to 05:05 | 0.1% |
| Sled Push | 00:00 | 03:27 to 03:27 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:27 to 07:27 | 0.0% |
| Rowing | 00:00 | 05:20 to 05:20 | 0.0% |
| Sandbag Lunges | 00:00 | 08:02 to 08:02 | 0.0% |
| Narouz Alaa | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:50 | 00:00 | 06:20 -00:30 | 00:00 +00:00 |
| Ski Erg | 05:06 | 05:50 | 05:13 -00:07 | 06:20 -00:30 |
| Running 2 | 06:30 | 10:56 | 07:16 -00:46 | 11:33 -00:37 |
| Sled Push | 03:27 | 17:26 | 04:46 -01:19 | 18:49 -01:23 |
| Running 3 | 08:16 | 20:53 | 08:21 -00:05 | 23:35 -02:42 |
| Sled Pull | 11:12 | 29:09 | 08:32 +02:40 | 31:56 -02:47 |
| Running 4 | 07:49 | 40:21 | 08:18 -00:29 | 40:28 -00:07 |
| Burpees Broad Jump | 07:27 | 48:10 | 09:58 -02:31 | 48:46 -00:36 |
| Running 5 | 07:59 | 55:37 | 08:52 -00:53 | 58:44 -03:07 |
| Rowing | 05:20 | 01:03:36 | 05:53 -00:33 | 01:07:36 -04:00 |
| Running 6 | 07:36 | 01:08:56 | 08:20 -00:44 | 01:13:29 -04:33 |
| Farmers Carry | 03:26 | 01:16:32 | 03:23 +00:03 | 01:21:49 -05:17 |
| Running 7 | 07:37 | 01:19:58 | 08:27 -00:50 | 01:25:12 -05:14 |
| Sandbag Lunges | 08:02 | 01:27:35 | 09:19 -01:17 | 01:33:39 -06:04 |
| Running 8 | 10:18 | 01:35:37 | 11:40 -01:22 | 01:42:58 -07:21 |
| Wall Balls | 17:28 | 01:45:55 | 12:25 +05:03 | 01:54:38 -08:43 |
| Roxzone | 16:17 | 02:19:33 | 12:30 +03:47 | 02:19:33 |
To improve performance in the Wall Balls segment, Alaa should focus on building strength and endurance in his legs and shoulders. He can incorporate exercises such as squats, lunges, and overhead presses into his training routine. Additionally, practicing proper form and technique for wall balls, including maintaining a strong core and using the legs to generate power, will help improve efficiency and speed.
In the Run Total segment, Alaa's time was slower than average. To enhance his running performance, he should prioritize specific running training. This can include interval training, tempo runs, and hill repeats. Incorporating strength training exercises that target the muscles used in running, such as lunges and single-leg squats, will also improve his overall running ability.
The Roxzone segment indicates that Alaa Narouz took more time to transition between exercise zones. To improve this area, he should focus on improving his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) and practicing quick transitions during training sessions will help enhance his fitness and efficiency.
In the Sled Pull segment, Alaa was 01:12 slower than the average. To improve his performance in this area, he should focus on building strength in his legs and upper body. Exercises such as deadlifts, squats, and rows will help develop the necessary muscles for sled pulling. Additionally, practicing proper technique, including maintaining a strong posture and using the legs to generate power, will improve efficiency and speed.
Additionally, Alaa should pay close attention to his transitions between exercise zones. Practicing quick and efficient transitions during training sessions will help minimize time spent in the Roxzone and improve his overall race time.
Furthermore, he should prioritize his strengths during the race. If Alaa has a stronger running profile, he should aim to maintain a steady and efficient pace during the running segments. On the other hand, if he excels in strength exercises, he should focus on maximizing his performance in those segments.
Overall, by implementing these strategies and incorporating the specific training techniques and exercises mentioned, Alaa Narouz can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Richards Liam | 2022 Birmingham | 02:20:01 | |
| Lewis Derek | 2023 Glasgow | 02:19:55 | |
| Ojala Tuomas | 2023 Stockholm | 02:19:10 | |
| Della Croce Marcello | 2024 Birmingham | 02:19:08 | |
| Cheong Chee Meng Mickey | 2024 Singapore National Stadium | 02:20:03 | |
| Nardi Gabriele | 2023 Milan | 02:20:01 | |
| Hoppe Christian | 2019 Essen | 02:19:14 | |
| 周 钦 | 2024 Beijing | 02:19:36 | |
| El Helwe Abdel Hady | 2024 Turin | 02:19:32 | |
| Wong Tom | 2024 Singapore National Stadium | 02:19:16 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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