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 Alashi Ahmad'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 Alashi Ahmad'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 Alashi Ahmad'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 Alashi Ahmad'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
05:59.
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:
Ahmad Alashi's performance in the 2024 Dubai HYROX race places him in the top half of competitors, both overall and within his age group. His overall time and ranking suggest a balanced athlete with potential in both running and strength exercises. Ahmad started the race with a strong pace in Running 1, indicating effective initial energy management. However, his total running time was slower than average, suggesting that while Ahmad has a solid base in running, there is room for improvement to elevate his overall race performance. His excellent performances in the Sled Pull, Burpees Broad Jump, and Wall Balls showcase his strength capabilities, suggesting a hybrid athlete profile. However, the slower times in critical strength-based exercises like the Farmers Carry and the Sled Push, combined with a generally slower running pace, highlight areas for targeted improvement.
Segments to Improve:
Run Total: Ahmad's overall running pace indicates a need for improved endurance and speed. Interval training can be particularly effective here. Incorporating intervals of 400m to 800m runs at a pace faster than his current race pace, with rest periods of 1:1, will help build both speed and endurance. Additionally, tempo runs, where Ahmad runs at a challenging but manageable pace for a set distance or time (e.g., 20-40 minutes), can improve his lactate threshold and running efficiency.
Farmers Carry: Ahmad's performance in the Farmers Carry suggests a need to focus on grip strength and core stability. Specific exercises such as dead hangs for time, farmer’s walk with progressively heavier weights, and wrist curls can improve grip strength. Planks, deadlifts, and suitcase carries will enhance core stability and overall carrying capacity. Integrating these exercises two to three times a week can yield significant improvements.
Sled Push: A slower time in the Sled Push indicates a requirement for enhanced lower body power and endurance. Exercises like weighted squats, leg presses, and sled drags can build the necessary muscle groups. Plyometric workouts including box jumps and squat jumps will also contribute to developing explosiveness required for a more efficient sled push.
Sandbag Lunges: To improve in this segment, focus should be on lower body strength and balance. Bulgarian split squats, lunges with twists, and sandbag squats can increase leg strength while improving balance. Incorporating unilateral exercises can also address any imbalance in leg strength that may be affecting performance.
Race Strategies:
Pacing: Ahmad should consider a more conservative start to save energy for maintaining a consistent pace throughout the race. Monitoring heart rate can help manage exertion levels, ensuring he does not start too fast and deplete energy reserves prematurely.
Transition Efficiency: Given the faster-than-average Roxzone time, Ahmad already shows proficiency in transitions. However, further minimizing downtime between segments can still offer marginal gains. Practicing quick transitions in training, including setting up and switching between exercises efficiently, can shave valuable seconds off his race time.
Strength and Endurance Balance: Training should focus on maintaining a balance between running endurance and strength to support Ahmad’s hybrid athlete profile. Incorporating at least one day a week where strength and running are combined in a single workout can simulate race conditions and improve overall performance. For example, after a moderate run, Ahmad could immediately perform a strength circuit, followed by another run, to accustom his body to the demands of transitioning between running and strength exercises during a race.
Adopting these strategies and focusing on the identified areas for improvement with targeted training routines should help Ahmad turn his weaknesses into strengths and achieve a more competitive race time in future HYROX events.
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 Men