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
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 Women
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
05:35.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Aysar AlRawi has shown a commendable performance in the 2024 Sports Direct HYROX London, finishing in the top 45% of all athletes and top 52% within her age group. Her overall time of 01:28:42 reflects a balanced athlete with a slightly stronger inclination towards strength exercises, as indicated by her total running time being 00:12 slower than average. Notably, Aysar demonstrated exceptional performance in the sled push, sled pull, and farmer's carry, positioning her well above average in these strength-focused segments. However, her pacing appears to have fluctuated throughout the race, starting slower in the initial running segment but finishing strong in the final run. This indicates a potential to improve race pacing strategies and endurance to maintain a more consistent speed throughout the event. Aysar’s profile suggests a hybrid athlete with a slight edge in strength over running, which could be leveraged with targeted training.
Segments to Improve:
Wall Balls: Aysar's performance in the wall balls segment was significantly slower than average, indicating a need for improvement in both strength and technique. Focusing on high-volume wall ball workouts, incorporating squats and presses into her routine, and practicing form correction drills will enhance her efficiency. Additionally, integrating plyometric exercises like box jumps and burpees can improve explosive power, crucial for wall ball success.
Running Total: To address her slower overall running time, Aysar should incorporate interval training, tempo runs, and long-distance runs into her weekly routine. Fartlek workouts will also help improve her speed endurance, enabling her to maintain a more consistent pace throughout the race. Running drills focusing on form, such as high knees and butt kicks, can improve running efficiency.
Burpees Broad Jump: This segment requires a combination of cardiovascular endurance and explosive strength. Plyometric training, including jump squats and box jumps, will enhance Aysar's explosive power. Cardiovascular endurance can be improved with HIIT sessions, focusing on maintaining high intensity over short periods.
Sandbag Lunges: To improve in this area, Aysar should focus on lower body strength and endurance training. Incorporating weighted lunges, step-ups, and deadlifts into her routine will build the necessary muscular endurance. Practicing sandbag-specific workouts will also help her adapt to the unique challenge of balancing and moving with the sandbag.
Race Strategies:
Pacing: Given Aysar’s fluctuating pace throughout the race, implementing a more consistent pacing strategy is crucial. She should aim to start at a sustainable pace, avoiding going out too fast in the initial running segments. Using a heart rate monitor or a pacing watch can help maintain an even effort level throughout the race.
Transitions (Roxzone): Although Aysar managed her transition times well, there's always room for improvement. Practicing quick transitions between strength and running segments during training can reduce overall time. Setting up mock transition zones during workouts can simulate race conditions and improve efficiency.
Strength and Running Balance: To further develop as a hybrid athlete, Aysar should balance her training between strength and running. Incorporating at least two focused running sessions and two strength sessions per week will ensure balanced improvement. Cross-training activities like cycling or swimming can also aid in recovery and endurance building without the impact of additional running.
By focusing on these identified areas of improvement and implementing the suggested strategies, Aysar AlRawi can transform her performance in future HYROX races, leveraging her hybrid athlete profile to achieve a more competitive edge.