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 El Mokhtar Mhemed'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 El Mokhtar Mhemed'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 El Mokhtar Mhemed'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 El Mokhtar Mhemed'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
05:30.
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:
Mhemed El Mokhtar's performance in the 2024 Dubai Hyrox race indicates a strong foundation in both strength and endurance disciplines, positioning him in the top 51% overall and top 54% in his age group. Notably, his proficiency in the Burpees Broad Jump, Sled Push, and Sled Pull suggests a solid strength base. However, his total running time, being 02:06 slower than average, alongside significant time loss in the Sandbag Lunges and the latter running segments, suggests an area ripe for improvement. His performance in the first running segment was commendably faster than average, indicating a potentially too fast start that could have impacted his stamina in subsequent segments. Mhemed presents a more hybrid profile with a slight inclination towards strength, necessitating enhanced focus on endurance and pacing strategies to elevate his overall race performance.
Segments to Improve:
Total Running Time: The total running time being slower than average indicates the need for enhanced endurance training. Incorporating interval training sessions, such as 400m repeats at a pace faster than the race pace with equal recovery time, can improve VO2 max and running efficiency. Long, slow runs increasing in distance each week will also build endurance. Fartlek workouts, blending continuous training with interval training, can help Mhemed adjust to changing paces that mimic race conditions.
Sandbag Lunges: This segment was significantly slower, indicating potential weaknesses in lower body strength, endurance, or technique. To improve, Mhemed should incorporate lunges with progressively heavier weights into his routine, focus on unilateral leg exercises like Bulgarian split squats, and enhance core stability through exercises such as planks and Russian twists. Technique refinement, ensuring proper alignment and weight distribution, will also be critical.
Running Post-Exercise: Given the compromised running scenarios post specific exercises, Mhemed should simulate these conditions in training. Combining running drills immediately after strength exercises in training can improve his transition and performance in running segments following strength challenges. Practicing running on fatigued legs will help adapt his body and improve his running efficiency post-exercise.
Race Strategies:
Pacing: Given the indication of a potentially too fast start, Mhemed should focus on developing a strategic pacing plan that conserves energy for the entirety of the race. Using a heart rate monitor during the race can help him stay within optimal zones for endurance and strength segments. Incremental pacing, where he starts slightly slower than goal pace and gradually increases, can help manage energy levels more effectively.
Transitions (Roxzone): With the Roxzone time being faster than average, it suggests Mhemed manages transitions well, yet there's always room for improvement. Practicing swift and efficient transitions between exercises in training can shave off valuable seconds. This includes organizing gear beforehand, rehearsing movements for picking up and dropping off equipment, and mentally preparing for the next segment during the transition.
Strength-Endurance Balance: Enhancing the balance between strength and endurance through hybrid workouts can significantly benefit Mhemed. Workouts that combine high-intensity strength training with cardio elements, such as circuit training with minimal rest between sets, can improve his ability to maintain performance levels throughout the race. Tailoring these circuits to mimic race conditions and segment sequences can also enhance race-specific fitness.