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
249 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 249 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 249 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ismani Firdaus'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 Ismani Firdaus'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 249 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 Ismani Firdaus'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 Ismani Firdaus'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
08:52.
Check the detail of the improvement plan below.
Based on 249 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Firdaus Ismani's performance in the 2024 Hyrox race at the Singapore National Stadium reflects a solid effort with room for strategic improvements. Ranking in the top 62% overall and 65% in his age group indicates a competitive performance, though there's potential for significant enhancement. Notably, Firdaus' total running time was 45 seconds slower than average, suggesting that running is a relative weakness compared to his strength events. His best running lap was commendable at 6:41, but the overall running strategy indicates room for better pacing and endurance. Firdaus' strengths lie in strength-based exercises, evidenced by his exceptional performance in the burpees broad jump and rowing segments, showcasing a stronger profile in strength over endurance.
Segments to Improve
Total Running Time: Firdaus should focus on increasing his running endurance and speed. Incorporate interval training, such as high-intensity interval training (HIIT) and tempo runs. Aim for weekly long runs to build endurance, and consider running drills like high knees and butt kicks for form improvement.
Roxzone: To reduce transition times, Firdaus should practice quick changes between exercises. Implement time trials in training, focusing on minimizing rest periods. Incorporate exercises that simulate race conditions to enhance overall fitness.
Sled Pull: To improve sled pull times, increase upper body and core strength with exercises like deadlifts, bent-over rows, and planks. Practice sled pull techniques, focusing on maintaining a low center of gravity and consistent pulling rhythm.
Sandbag Lunges: Firdaus should build leg strength and endurance through exercises like squats, lunges, and step-ups. Practice lunges with a sandbag to mimic race conditions, focusing on maintaining form and balance.
Farmers Carry: Enhance grip strength and core stability with exercises like farmers walks, kettlebell swings, and dead hangs. Practice carrying heavier weights over longer distances to build endurance.
Race Strategies
Start at a Controlled Pace: Ensure a conservative start to avoid early fatigue. Aim for an even pace across running segments, adjusting based on feel and heart rate monitoring.
Efficient Transitions: Focus on smooth transitions in the roxzone by limiting rest and practicing quick changes between exercises during training.
Compromise Running Drills: Implement running drills that follow strength exercises in training sessions to simulate race fatigue and improve compromised running performance.
Strength Focus: Leverage strength-based segments as opportunities to gain time and recover for subsequent running segments.