Season 23/24 2023 Singapore (952) HYROX (826) Women (199) Hamdam Nadira

Hamdam Nadira Hyrox Result

Dive into this athlete’s performance at 2023 Singapore 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.

Performance Highlights

MAS MAS Flag Women 25-29 #170017 01:36:28 16th in AG | Top 27.1% 63rd | Top 31.7%
+04:20
53:08
Run Total
+00:34
06:39
Avg. Lap
+00:10
05:30
Best Lap
-02:52
37:14
Workout Total
-00:21
04:39
Avg. Workout
-01:28
06:11
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Hamdam Nadira'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 Hamdam Nadira'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 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 Hamdam Nadira'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 Hamdam Nadira'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 07:01. Check the detail of the improvement plan below.

05:08 Potential Improvement 73.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 05:08 53:08 to 48:00 73.2%
Sled Pull 01:46 07:42 to 05:56 25.2%
Farmers Carry 00:07 02:24 to 02:17 1.7%
Ski Erg 00:00 05:11 to 05:11 0.0%
Sled Push 00:00 02:25 to 02:25 0.0%
Burpees Broad Jump 00:00 05:29 to 05:29 0.0%
Rowing 00:00 05:27 to 05:27 0.0%
Sandbag Lunges 00:00 03:46 to 03:46 0.0%
Wall Balls 00:00 04:50 to 04:50 0.0%

Splits Time

Hamdam Nadira Perfect Race
Splits Total Average Total
Running 1 07:25 00:00 05:26 +01:59 00:00 +00:00
Ski Erg 05:11 07:25 05:15 -00:04 05:26 +01:59
Running 2 05:30 12:36 05:46 -00:16 10:41 +01:55
Sled Push 02:25 18:06 02:56 -00:31 16:27 +01:39
Running 3 06:01 20:31 06:05 -00:04 19:23 +01:08
Sled Pull 07:42 26:32 06:15 +01:27 25:28 +01:04
Running 4 06:31 34:14 06:07 +00:24 31:43 +02:31
Burpees Broad Jump 05:29 40:45 06:55 -01:26 37:50 +02:55
Running 5 06:43 46:14 06:17 +00:26 44:45 +01:29
Rowing 05:27 52:57 05:32 -00:05 51:02 +01:55
Running 6 06:29 58:24 06:10 +00:19 56:34 +01:50
Farmers Carry 02:24 01:04:53 02:25 -00:01 01:02:44 +02:09
Running 7 06:42 01:07:17 06:09 +00:33 01:05:09 +02:08
Sandbag Lunges 03:46 01:13:59 05:16 -01:30 01:11:18 +02:41
Running 8 07:51 01:17:45 06:43 +01:08 01:16:34 +01:11
Wall Balls 04:50 01:25:36 05:32 -00:42 01:23:17 +02:19
Roxzone 06:11 01:36:28 07:39 -01:28 01:36:28
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Nadira Hamdam had a strong performance in the Hyrox race in Singapore, finishing in the top 7% of all athletes and top 9% in her age group. Her overall time of 01:36:28 is impressive, but there are areas where she can improve to further enhance her performance.

Nadira's total running time of 00:53:08 is 05:53 slower than the average for her finish time. This indicates that she may need to focus more on improving her overall fitness and transition time. Additionally, her best running lap time of 00:05:30 is a notable highlight, suggesting that she has a strong running profile and should continue to train her strength to excel in future races.

Segments to Improve


1. Running 1:
Nadira's time of 00:07:25 for this segment is 02:10 slower than the average. To improve this, she can focus on interval training and speed work, incorporating exercises such as sprint repeats and hill sprints into her training routine. This will help her build speed and endurance for the early stages of the race.

2. Sled Pull:
Nadira's time of 00:07:42 for the sled pull segment is 01:12 slower than the average. To improve this, she should focus on building strength in her upper body and core. Exercises such as pull-ups, rows, and planks can help improve her pulling power and overall strength for this segment.

3. Running 8:
Nadira's time of 00:07:51 for this segment is 00:55 slower than the average. To improve her performance in this segment, she should focus on improving her endurance and pacing. Incorporating longer distance runs and tempo runs into her training routine will help her build the necessary stamina for the later stages of the race.

4. Running 7:
Nadira's time of 00:06:42 for this segment is 00:32 slower than the average. To improve her performance in this segment, she should focus on maintaining a consistent pace and improving her running efficiency. Form drills, such as high knees and butt kicks, can help improve her running mechanics and overall speed.

5. Running 5:
Nadira's time of 00:06:43 for this segment is 00:22 slower than the average. To improve her performance in this segment, she should focus on interval training and hill repeats to build speed and endurance. Incorporating exercises such as stair running and incline treadmill workouts can help simulate the demands of this segment.

Strategies


- Maintain a consistent pace throughout the race to avoid burning out early. Focus on pacing strategies such as negative splits, where the second half of the race is faster than the first half.
- Prioritize proper form and technique during each segment to maximize efficiency and minimize energy expenditure.
- Utilize strategic rest and recovery periods during transition zones to optimize performance and minimize time spent in the roxzone.
- Incorporate strength training exercises specific to each segment to improve overall performance and reduce time lost in specific areas.
- Practice mental toughness and focus to push through fatigue and maintain a strong performance throughout the race.

By implementing these training strategies and race strategies, Nadira can continue to improve her performance in future Hyrox races and achieve even better results.

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
Smith Kate 2023 London 01:36:20
Grey Georgia 2023 Milan 01:36:02
Bünker Anna 2022 Essen 01:36:36
Grieger Nicole 2023 Chicago - North American Open Championship 01:36:23
Hamdam Nadira 2023 Singapore 01:36:28
Sommer Pauline 2024 Hamburg 01:36:21
Pfund Andrea 2021 Hamburg 01:36:25
Mcnamara Donna 2022 Dallas 01:36:35
Nouzari Afsoon 2024 Malaga 01:36:40
Mcewan Olivia 2022 London 01:36:11

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Singapore 01:16:58
2023 Hong Kong 01:23:49
2024 Hong Kong 01:17:14

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