Dive into this athlete’s performance at 2024 Glasgow 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 Elshafie Hamza'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 Elshafie Hamza'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 Elshafie Hamza'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 Elshafie Hamza'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
05:07.
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:
Hamza Elshafie's performance in the 2024 Glasgow HYROX race places him in the top 84% of all participants and 85% in his age group, highlighting a commendable effort across the board. His total running time was 01:35 faster than average, indicating a strong runner profile. However, there's a noticeable discrepancy in his strength segments, specifically in sled push, sled pull, and wall balls, where he significantly trailed behind the average. His pacing strategy seems to have started strong, evident from his first running segment, but encountered challenges in maintaining consistency, especially in strength-focused tasks. This suggests a hybrid profile with a need to balance his running prowess with strength training to enhance overall performance.
Segments to Improve:
Sled Push & Sled Pull: These segments represented the most significant time losses. To improve, Hamza should incorporate more compound strength exercises into his routine, focusing on leg and core strength. Exercises like heavy sled drags, weighted squats, and deadlifts will build the necessary power. Technique drills focusing on maintaining a low center of gravity and driving through the legs during the push and pull phases can also enhance efficiency.
Wall Balls: Another area for improvement is the wall balls segment, where technique plays a crucial role. Incorporating thrusters, squat presses, and medicine ball squat throws can improve explosive power and endurance. Focusing on form, specifically the depth of the squat and the fluid motion of transferring energy from the legs through to the throw, will aid in reducing fatigue and improving time.
Farmers Carry: Here, grip strength and endurance are key. Exercises like dead hangs, farmer's walks with increasing distances, and grip strengtheners can be beneficial. Also, practicing the carry with varied weights and terrains can help in adapting to different race conditions.
In terms of compromised running scenarios post specific exercises, incorporating dynamic stretches, active recovery sessions, and interval running right after strength workouts can help in maintaining running efficiency even under fatigue.
Race Strategies:
Pacing: Given Hamza's strong start but subsequent dips in performance, a more strategic pacing approach is advisable. Breaking down the race into segments and setting target paces based on his training performances can help in maintaining a consistent effort throughout the race. This includes being conservative in the initial running segments to conserve energy for strength-based obstacles.
Transitions (Roxzone): With a faster-than-average roxzone time, Hamza shows good transition efficiency. However, further minimization of transition times through practicing quick recovery techniques and efficient movement between stations can shave off valuable seconds.
Strength and Endurance Balance: Focusing training on alternating days between strength and running can enhance his hybrid profile. Incorporating sessions that mimic race conditions, such as running intervals followed by strength exercises, can also prepare the body for the unique demands of HYROX races.
Mental Preparation: The psychological aspect of racing, particularly in maintaining focus and pushing through challenging segments, cannot be overstated. Techniques such as visualization, setting micro-goals throughout the race, and positive self-talk can be crucial in overcoming the toughest parts of the HYROX challenge.
By addressing these specific areas of improvement with targeted training and strategic race planning, Hamza Elshafie has the potential to significantly enhance his performance in future HYROX races.