Khaoui Jamila Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 658 similar athletes.

Performance Highlights

FRA FRA Flag Women 45-49 #84037 01:45:53 86th in AG | Top 69.9% 1031st | Top 79.2%
+00:00
53:13
Run Total
+00:00
06:39
Avg. Lap
+00:14
05:53
Best Lap
+02:22
46:15
Workout Total
+00:17
05:46
Avg. Workout
-02:23
06:25
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 Women

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 658 athletes with similar finish time in Hyrox Women

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 658 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Khaoui Jamila'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 Khaoui Jamila'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 658 athletes with similar finish time in Hyrox Women

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 Khaoui Jamila'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 Women

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 Khaoui Jamila'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 06:29. Check the detail of the improvement plan below.

02:12 Potential Improvement 33.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:12 09:50 to 07:38 33.9%
Sandbag Lunges 02:06 07:52 to 05:46 32.4%
Run Total 01:10 53:13 to 52:03 18.0%
Rowing 00:35 06:18 to 05:43 9.0%
Ski Erg 00:23 05:47 to 05:24 5.9%
Sled Push 00:03 03:14 to 03:11 0.8%
Sled Pull 00:00 05:20 to 05:20 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Wall Balls 00:00 05:57 to 05:57 0.0%

Splits Time

Khaoui Jamila Perfect Race
Splits Total Average Total
Running 1 06:23 00:00 05:42 +00:41 00:00 +00:00
Ski Erg 05:47 06:23 05:24 +00:23 05:42 +00:41
Running 2 06:26 12:10 06:17 +00:09 11:06 +01:04
Sled Push 03:14 18:36 03:09 +00:05 17:23 +01:13
Running 3 06:23 21:50 06:39 -00:16 20:32 +01:18
Sled Pull 05:20 28:13 06:49 -01:29 27:11 +01:02
Running 4 07:02 33:33 06:41 +00:21 34:00 -00:27
Burpees Broad Jump 09:50 40:35 07:54 +01:56 40:41 -00:06
Running 5 07:09 50:25 06:53 +00:16 48:35 +01:50
Rowing 06:18 57:34 05:47 +00:31 55:28 +02:06
Running 6 07:04 01:03:52 06:46 +00:18 01:01:15 +02:37
Farmers Carry 01:57 01:10:56 02:34 -00:37 01:08:01 +02:55
Running 7 06:53 01:12:53 06:45 +00:08 01:10:35 +02:18
Sandbag Lunges 07:52 01:19:46 05:51 +02:01 01:17:20 +02:26
Running 8 05:53 01:27:38 07:29 -01:36 01:23:11 +04:27
Wall Balls 05:57 01:33:31 06:25 -00:28 01:30:40 +02:51
Roxzone 06:25 01:45:53 08:48 -02:23 01:45:53
Based on 658 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jamila Khaoui showcased a commendable effort in the 2024 Sports Direct HYROX London, placing in the top 79% of all athletes and top 70% in her age group. Her total running time was 00:58 faster than average, indicating a stronger running profile. However, her overall performance suggests a need for improvement in both strength and specific skill-based exercises to achieve a more balanced athlete profile. Notably, Jamila's performance in the early running segments suggests a slightly slower start than average, but she managed to gain momentum as the race progressed. This pacing strategy indicates a potential for endurance but highlights the necessity for a more strategically distributed effort throughout the race.

Segments to Improve:

  • Burpees Broad Jump: Jamila's time in this segment was significantly slower than average, indicating a need for improvement in explosive power and coordination. Suggested drills include plyometric exercises such as squat jumps, box jumps, and broad jumps to build explosive power. Additionally, practicing the burpee component separately to enhance technique and efficiency can be beneficial. Integrating interval training combining burpees with sprints can also simulate race conditions, improving her transition and execution speed.
  • Sandbag Lunges: This segment was another area where Jamila struggled, suggesting a need for enhanced lower body strength and endurance. Specific exercises like weighted lunges, step-ups, and Bulgarian split squats can strengthen the pertinent muscle groups. Incorporating sandbag workouts to mimic race conditions will also improve her familiarity and efficiency with the equipment. Endurance can be built through high-repetition leg workouts and incorporating lunges into long circuit training sessions.
  • Wall Balls: To improve her performance in wall balls, focusing on both strength and technique is key. Technique drills should include practicing the squat and throw motion to ensure efficiency and minimize energy expenditure. Strength exercises such as thrusters, overhead presses, and medicine ball squats can build the requisite power. Incorporating wall ball shots into high-intensity interval training (HIIT) sessions can also enhance endurance and skill under fatigue.
  • Rowing and Ski Erg: Both these segments require cardiovascular endurance and technique refinement. For rowing, technique drills focusing on the catch, drive, and recovery phases can improve efficiency. Ski Erg performance can benefit from upper body strength workouts, specifically targeting the back, shoulders, and arms. Regularly including rowing and Ski Erg intervals in training, with emphasis on maintaining technique under duress, will enhance overall performance in these areas.

Race Strategies:

  • Warm-Up: Implement a comprehensive warm-up routine focusing on dynamic stretches and light cardio to prepare the body and mind for the race. Including movements similar to the race's exercises can help in activating the relevant muscle groups.
  • Pacing: Given Jamila's stronger running profile, she should leverage this strength wisely by not starting too fast in the initial running segments to conserve energy for strength-based tasks. Breaking down each segment into smaller goals can help maintain a steady pace throughout the race.
  • Transitions: As indicated by the Roxzone time, improving transition speed can significantly impact overall performance. Practicing quick transitions between running and exercise stations during training can help minimize time lost. This includes setting up mock exercise stations to simulate race conditions.
  • Mental Preparation: Mental endurance is as crucial as physical preparation. Visualization techniques, focusing on the execution of each race segment, and positive self-talk can enhance mental resilience and performance under pressure.

By addressing these specific areas of improvement and implementing the suggested training strategies, Jamila Khaoui can significantly enhance her performance in future HYROX races. Balancing her evident running strength with improved technique and strength in other segments will make her a more competitive and well-rounded athlete.

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 Women
Similar Athletes
Woll Myriam 2024 Köln 01:46:11
Taylor Emma 2023 London 01:46:07
Schulte Meira 2024 Hamburg 01:45:45
Renleo Quirine 2023 Rotterdam 01:46:04
El Morabti Fatima 2024 Bordeaux 01:45:43
Carolan Melissa 2024 Copenhagen 01:46:01
Wallis Erin 2024 Dublin 01:45:50
Harris Shiona 2024 London 01:46:23
Wynn Kate 2022 Birmingham 01:45:33
Scullion Miriam 2023 London 01:46:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
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