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 Elgouhary Islam'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 Elgouhary Islam'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 Elgouhary Islam'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 Elgouhary Islam'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
04:32.
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:
Islam Elgouhary's performance in the 2024 Dubai HYROX race places him in the top 55% of all athletes and the top 58% of his age group, showcasing a balanced but improvable skill set. His overall time was 01:35:46, with a total running time of 00:49:36, which is 02:53 slower than average. This indicates that Islam has more of a strength profile than a running profile. However, his excellent performance in the Burpees Broad Jump and Wall Balls suggests significant strength and power capabilities. Observing the pacing, Islam started strong but gradually lost speed, particularly in the running segments, indicating potential issues with endurance or pacing strategy throughout the race.
Segments to Improve:
Total Running Time & Roxzone: As the total running time and roxzone times are slower than average, these areas are critical for improvement. For running, Islam should focus on increasing his endurance and speed. Interval training, such as 400 to 800-meter repeats at a pace faster than race pace, with equal rest times, can be beneficial. Long, slow distance runs (1.5x the race distance) at a comfortable pace will also help build endurance. To improve roxzone times, incorporating transition drills into training sessions, where Islam quickly moves from one exercise to another, can minimize rest times and improve overall fitness. Strength circuits with minimal rest between exercises can mimic race conditions and improve transition efficiency.
Sled Pull: To improve sled pull times, a focus on posterior chain strength is key. Exercises such as deadlifts, Romanian deadlifts, and weighted pull-throughs can build the necessary strength. Also, practicing sled pulls with varying weights and distances can help Islam get accustomed to the specific demands of this segment.
Sandbag Lunges & Farmers Carry: These segments can benefit from targeted strength and grip training. For lunges, adding weight progressively and practicing lunges with uneven weights can simulate the race conditions better. Grip strength is crucial for the Farmers Carry, so incorporating grip-specific exercises like dead hangs, farmer’s walks, and towel pull-ups will be beneficial.
Race Strategies:
Start Pace Management: Given the tendency to start strong and fade, Islam should focus on starting at a sustainable pace and gradually increasing effort. This can be practiced in training through negative split runs, where the second half of the run is faster than the first.
Strength Before Endurance: On strength segments, where Islam shows significant prowess, he should aim to maintain his strong performance while slightly conserving energy for running segments. This balance can be practiced by doing strength workouts followed by moderate-intensity runs.
Transitions and Recovery: Improving transition times between exercises will help in reducing the roxzone time. Practicing quick recovery techniques, such as deep breathing and active recovery exercises during transitions, can help maintain a better pace throughout the race.
Nutrition and Hydration: Proper nutrition and hydration before and during the race can greatly affect performance, especially in longer endurance segments. Islam should focus on a nutrition strategy that includes carbohydrates for energy and electrolytes for hydration.
In conclusion, by focusing on improving his running endurance and speed, enhancing strength in targeted segments, and employing strategic pacing and transition strategies, Islam Elgouhary can significantly improve his future HYROX race performances.