Dive into this athlete’s performance at 2023 Hong Kong 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.
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.
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.
This section showcases the entire Hasan Zulqurnain'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 Hasan Zulqurnain's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Hasan Zulqurnain'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.
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 Hasan Zulqurnain'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 06:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:13 | 50:16 to 45:03 | 80.3% |
| Rowing | 00:37 | 05:33 to 04:56 | 9.5% |
| Ski Erg | 00:25 | 04:58 to 04:33 | 6.4% |
| Farmers Carry | 00:15 | 02:32 to 02:17 | 3.8% |
| Sled Push | 00:00 | 02:00 to 02:00 | 0.0% |
| Sled Pull | 00:00 | 04:33 to 04:33 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:27 to 05:27 | 0.0% |
| Sandbag Lunges | 00:00 | 05:06 to 05:06 | 0.0% |
| Wall Balls | 00:00 | 05:00 to 05:00 | 0.0% |
| Hasan Zulqurnain | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:51 | 00:00 | 04:52 -00:01 | 00:00 +00:00 |
| Ski Erg | 04:58 | 04:51 | 04:33 +00:25 | 04:52 -00:01 |
| Running 2 | 05:53 | 09:49 | 05:19 +00:34 | 09:25 +00:24 |
| Sled Push | 02:00 | 15:42 | 03:10 -01:10 | 14:44 +00:58 |
| Running 3 | 06:13 | 17:42 | 05:48 +00:25 | 17:54 -00:12 |
| Sled Pull | 04:33 | 23:55 | 05:27 -00:54 | 23:42 +00:13 |
| Running 4 | 06:28 | 28:28 | 05:48 +00:40 | 29:09 -00:41 |
| Burpees Broad Jump | 05:27 | 34:56 | 06:05 -00:38 | 34:57 -00:01 |
| Running 5 | 06:40 | 40:23 | 06:00 +00:40 | 41:02 -00:39 |
| Rowing | 05:33 | 47:03 | 04:59 +00:34 | 47:02 +00:01 |
| Running 6 | 06:53 | 52:36 | 05:50 +01:03 | 52:01 +00:35 |
| Farmers Carry | 02:32 | 59:29 | 02:21 +00:11 | 57:51 +01:38 |
| Running 7 | 06:31 | 01:02:01 | 05:49 +00:42 | 01:00:12 +01:49 |
| Sandbag Lunges | 05:06 | 01:08:32 | 05:41 -00:35 | 01:06:01 +02:31 |
| Running 8 | 06:50 | 01:13:38 | 06:37 +00:13 | 01:11:42 +01:56 |
| Wall Balls | 05:00 | 01:20:28 | 07:25 -02:25 | 01:18:19 +02:09 |
| Roxzone | 08:15 | 01:33:36 | 07:52 +00:23 | 01:33:36 |
Zulqurnain's best running lap was 00:04:51, which was 00:11 slower than the average.
Segements to Improve:
Based on the splits analysis, the segments where Zulqurnain lost the most time were the Run Total, Running 6, Running 7, Running 5, Running 2, Running 4, Rowing, Roxzone, Ski Erg, Running 3, Best Lap, and Running 1. These segments should be the focus of improvement for Zulqurnain.
To improve the Run Total segment, Zulqurnain should work on improving his overall fitness and transition time. This can be achieved through interval training, including high-intensity interval training (HIIT) sessions. Incorporating sprints and hill repeats into his training routine will help improve his running speed and endurance.
For the Running 6 and Running 7 segments, Zulqurnain should focus on improving his endurance and pacing. Long-distance runs at a moderate pace will help build his endurance, while tempo runs and interval training will improve his speed and pacing.
In the Running 5 segment, Zulqurnain can work on improving his speed and agility. Incorporating plyometric exercises such as box jumps, ladder drills, and agility ladder exercises will enhance his speed and coordination.
For the Running 2 and Running 4 segments, Zulqurnain should focus on improving his running form and technique. Strengthening his core and lower body muscles through exercises like squats, lunges, and planks will help improve his running efficiency and speed.
To improve his performance in the Rowing segment, Zulqurnain should focus on improving his rowing technique and power. Incorporating rowing intervals and strength exercises such as deadlifts, bent-over rows, and kettlebell swings into his training routine will help improve his rowing performance.
For the Roxzone segment, Zulqurnain should work on improving his overall fitness and transition time. This can be achieved through circuit training and practicing quick transitions between exercises.
In the Ski Erg segment, Zulqurnain can focus on improving his technique and power. Incorporating exercises like squat jumps and kettlebell swings will help improve his leg power and overall performance on the Ski Erg.
In the Running 3 segment, Zulqurnain should focus on improving his endurance and pacing. Incorporating longer distance runs and tempo runs into his training routine will help improve his endurance and speed.
For the Best Lap and Running 1 segments, Zulqurnain can work on improving his speed and pacing. Interval training, including sprint intervals and hill repeats, will help improve his speed and pacing for these segments.
By implementing these strategies and focusing on improving the identified areas of weakness, Zulqurnain can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Rump Daniel | 2023 München | 01:33:06 | |
| Löw Johann | 2023 München | 01:33:21 | |
| Ziesche Devyn | 2021 Leipzig | 01:33:42 | |
| Hornung Nico | 2018 Stuttgart | 01:33:09 | |
| Porfiri Alessandro | 2024 Turin | 01:33:29 | |
| Ashworth Jameson | 2024 Taipei | 01:33:42 | |
| Głogowski Piotr | 2024 Poznan | 01:33:48 | |
| Last Aaron | 2024 Birmingham | 01:33:22 | |
| Kent Joe | 2022 Manchester | 01:34:00 | |
| Goy Luke | 2024 Melbourne | 01:33:28 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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