Dive into this athlete’s performance at 2024 Cape Town 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 Mberi Samuel'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 Mberi Samuel'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 Mberi Samuel'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 Mberi Samuel'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 06:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:25 | 50:17 to 45:52 | 67.6% |
| Burpees Broad Jump | 01:33 | 07:33 to 06:00 | 23.7% |
| Rowing | 00:19 | 05:18 to 04:59 | 4.8% |
| Sandbag Lunges | 00:15 | 05:53 to 05:38 | 3.8% |
| Ski Erg | 00:00 | 04:12 to 04:12 | 0.0% |
| Sled Push | 00:00 | 01:34 to 01:34 | 0.0% |
| Sled Pull | 00:00 | 04:21 to 04:21 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Wall Balls | 00:00 | 05:47 to 05:47 | 0.0% |
| Mberi Samuel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:16 | 00:00 | 04:58 +00:18 | 00:00 +00:00 |
| Ski Erg | 04:12 | 05:16 | 04:35 -00:23 | 04:58 +00:18 |
| Running 2 | 05:31 | 09:28 | 05:24 +00:07 | 09:33 -00:05 |
| Sled Push | 01:34 | 14:59 | 03:12 -01:38 | 14:57 +00:02 |
| Running 3 | 06:13 | 16:33 | 05:51 +00:22 | 18:09 -01:36 |
| Sled Pull | 04:21 | 22:46 | 05:31 -01:10 | 24:00 -01:14 |
| Running 4 | 06:34 | 27:07 | 05:52 +00:42 | 29:31 -02:24 |
| Burpees Broad Jump | 07:33 | 33:41 | 06:15 +01:18 | 35:23 -01:42 |
| Running 5 | 07:12 | 41:14 | 06:06 +01:06 | 41:38 -00:24 |
| Rowing | 05:18 | 48:26 | 05:02 +00:16 | 47:44 +00:42 |
| Running 6 | 06:10 | 53:44 | 05:54 +00:16 | 52:46 +00:58 |
| Farmers Carry | 01:58 | 59:54 | 02:25 -00:27 | 58:40 +01:14 |
| Running 7 | 06:25 | 01:01:52 | 05:53 +00:32 | 01:01:05 +00:47 |
| Sandbag Lunges | 05:53 | 01:08:17 | 05:51 +00:02 | 01:06:58 +01:19 |
| Running 8 | 06:59 | 01:14:10 | 06:49 +00:10 | 01:12:49 +01:21 |
| Wall Balls | 05:47 | 01:21:09 | 07:31 -01:44 | 01:19:38 +01:31 |
| Roxzone | 08:25 | 01:35:14 | 08:05 +00:20 | 01:35:14 |
Samuel Mberi demonstrated a solid performance at the 2024 Cape Town HYROX race, finishing in the top 43% overall and the top 54% within his age group. Noteworthy strengths include exceptional performance in the Sled Push and Wall Balls, where he ranked in the top 1% and 12% respectively, indicating strong strength capabilities. However, his overall running time was 03:09 slower than average, suggesting room for improvement in running efficiency. His pacing suggests that he may have started at a sustainable pace but slowed significantly in the later runs, indicating potential fatigue or inadequate pacing strategy. Samuel exhibits a hybrid profile, with notable strength in certain exercises but a need for improved running endurance.
Given the slower total running time, Samuel should focus on enhancing his running endurance and speed. Incorporate interval training, tempo runs, and long-distance endurance runs into the weekly routine. Specific exercises like hill sprints and fartlek training can help build speed and stamina.
This segment was 01:26 slower than average, indicating significant potential for improvement. Focus on plyometric exercises such as box jumps, burpee variations, and squat jumps to increase explosive power. Additionally, practice high-repetition burpees to build both strength and endurance in this movement.
Improving transitions can significantly cut down overall time. Practice specific transition drills, focusing on quick recovery techniques like controlled breathing and efficient pacing between exercise zones. Incorporating high-intensity interval training (HIIT) can also improve overall fitness, aiding in faster transitions.
With a time 00:04 slower than average, focus on building leg strength and endurance. Incorporate lunges with varying weights and resistance band exercises to enhance muscle endurance and stability. Additionally, incorporate core strengthening exercises to improve overall balance and form.
To improve rowing efficiency, focus on technique drills that emphasize proper stroke mechanics, such as catch and drive phase exercises. Include sessions on the rowing machine with varying resistance levels, and incorporate core exercises to enhance stability and power transfer.
To avoid fatigue in the later stages, practice negative splits in training, starting at a slightly conservative pace and gradually increasing speed. This can help conserve energy for the final segments.
Ensure adequate hydration and energy intake before and during the race. Practice consuming small amounts of easily digestible carbohydrates in training to determine what works best.
Incorporate mental rehearsal techniques, visualizing each segment of the race. This can help in maintaining focus and confidence, especially during challenging parts of the course.
Implement a structured warm-up routine to prime muscles for the race, focusing on dynamic stretches and mobility exercises. Post-race, include thorough cool-down and stretching to aid recovery and reduce injury risk.
| Similar Athletes | |||
|---|---|---|---|
| Forslund Jonas | 2022 Essen | 01:35:03 | |
| Schmidt Stephan | 2023 München | 01:34:51 | |
| Bernhard Sebastien | 2024 New York | 01:35:20 | |
| Bettex Tammo | 2019 Hamburg | 01:35:02 | |
| Hein Eugen | 2022 München | 01:35:22 | |
| Dowd Scott | 2021 Birmingham | 01:35:07 | |
| Myers Barrie | 2023 Valencia | 01:34:48 | |
| Duncan Rory | 2024 London | 01:35:08 | |
| Connolly Leon | 2024 Glasgow | 01:35:20 | |
| Walraven Frederik | 2023 Amsterdam | 01:35:02 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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