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
208 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 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 208 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 208 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Bkaili Rasha'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 Bkaili Rasha'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 208 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 Bkaili Rasha'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 Bkaili Rasha'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
07:26.
Check the detail of the improvement plan below.
Based on 208 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rasha Bkaili exhibited a commendable performance in the 2024 Dubai HYROX, securing a position in the top 25% overall and 26% within her age group. Her total running time was 01:44 faster than average, highlighting her strength as a runner. This performance indicates that Rasha has a robust running base but could benefit from enhancing her strength and conditioning aspects to balance her athlete profile. She started the race with an impressive pace in Running 1, significantly faster than average, but encountered challenges in maintaining this momentum in some of the strength-focused segments. Her ability to maintain a faster roxzone time than average suggests good transition efficiency but also indicates room for improvement in overall fitness to elevate her performance in strength exercises.
Segments to Improve:
Burpees Broad Jump: Rasha's performance in this segment was notably slower than average. To improve, she should focus on plyometric exercises that enhance explosive power, endurance, and coordination. Box Jumps, Plyometric Push-Ups, and Broad Jumps should be incorporated into her routine. Additionally, practicing the actual movement of the Burpees Broad Jump with incremental increases in intensity and volume will help.
Sled Push: This segment was challenging for Rasha, likely due to lower body strength and power discrepancies. Strengthening exercises like Squats, Deadlifts, and Leg Presses combined with specific sled push drills, varying resistance and speed, will build the necessary strength. Also, improving technique, focusing on keeping a low center of gravity and driving through the legs, is crucial.
Sled Pull: Although better than the Sled Push, there's room for improvement. Incorporating Weighted Pulls, Farmer's Walks, and Back Rows will enhance her upper body strength and endurance. Technique refinement, ensuring efficient body alignment and pull mechanics, will also aid performance.
Sandbag Lunges: To address this segment, Rasha should focus on lower body endurance and stability. Exercises like Lunges (with and without weights), Step-Ups, and Stability Ball Squats will be beneficial. Practicing lunges with varying sandbag weights will also prepare her for race conditions.
Race Strategies:
Pacing: Given Rasha's strong start but varied performance in strength segments, a more strategic pacing approach could be beneficial. She should aim for a consistent pace, conserving energy for strength exercises where she faces challenges. Interval training combining running with strength exercises can simulate race conditions and improve energy management.
Transition Efficiency: While Rasha's roxzone time was commendable, focusing on reducing transition times through practice and strategizing can shave off valuable seconds. This includes quick changes between exercises and efficient movement through the course.
Strength and Conditioning Focus: Given her running prowess, Rasha should balance her training with a stronger emphasis on strength and conditioning to elevate her performance in the more challenging segments. A tailored training plan that addresses specific weaknesses while maintaining her running strength will yield the best results.
Technique and Form: In all segments, especially those requiring improvement, focusing on technique and form will enhance efficiency and performance. This includes working with a coach to refine movement patterns and ensure exercises are performed correctly.
By addressing these key areas and implementing the suggested strategies, Rasha Bkaili has the potential to significantly improve her HYROX race performance, turning her weaker segments into strengths and achieving a more balanced athlete profile.