Koja Abdullah Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

Koja Abdullah Men 30-34 #120011 01:24:56 24th in AG | Top 40.0% 104th | Top 38.5%

-02:49

39:31

Run Total

-00:21

04:56

Avg. Lap

-00:59

03:32

Best Lap

+03:14

39:06

Workout Total

+00:24

04:53

Avg. Workout

-00:22

06:24

Roxzone

Race Summary

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

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 Men

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 Men

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 Men

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 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 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 06:59. Check the detail of the improvement plan below.

02:30 Potential Improvement 35.8% Focus During Training

Percentile based on all the athletes who competed in Hyrox Men

Splits	Potential Improvement	Focus During Training
Sled Push	02:30 (From 05:11 to 02:41)	35.8%
Wall Balls	02:16 (From 08:17 to 06:01)	32.5%
Sled Pull	01:19 (From 05:56 to 04:37)	18.9%
Rowing	00:36 (From 05:19 to 04:43)	8.6%
Ski Erg	00:18 (From 04:40 to 04:22)	4.3%
BBJ	00:00 (From 03:04 to 03:04)	0.0%
Farmers Carry	00:00 (From 02:00 to 02:00)	0.0%
Sandbag Lunges	00:00 (From 04:39 to 04:39)	0.0%
Run Total	00:00 (From 39:31 to 39:31)	0.0%

Splits Time

	Koja Abdullah		Perfect Race
	Splits	Total	Average	Total
Running 1	03:32	00:00	04:35 -01:03	00:00 +00:00
Ski Erg	04:40	03:32	04:26 +00:14	04:35 -01:03
Running 2	04:55	08:12	04:55 +00:00	09:01 -00:49
Sled Push	05:11	13:07	02:51 +02:20	13:56 -00:49
Running 3	05:39	18:18	05:21 +00:18	16:47 +01:31
Sled Pull	05:56	23:57	04:53 +01:03	22:08 +01:49
Running 4	05:03	29:53	05:19 -00:16	27:01 +02:52
Burpees Broad Jump	03:04	34:56	05:16 -02:12	32:20 +02:36
Running 5	04:56	38:00	05:30 -00:34	37:36 +00:24
Rowing	05:19	42:56	04:48 +00:31	43:06 -00:10
Running 6	04:48	48:15	05:21 -00:33	47:54 +00:21
Farmers Carry	02:00	53:03	02:09 -00:09	53:15 -00:12
Running 7	05:09	55:03	05:20 -00:11	55:24 -00:21
Sandbag Lunges	04:39	01:00:12	05:02 -00:23	01:00:44 -00:32
Running 8	05:32	01:04:51	05:57 -00:25	01:05:46 -00:55
Wall Balls	08:17	01:10:23	06:27 +01:50	01:11:43 -01:20
Roxzone	06:24	01:24:56	06:46 -00:22	01:24:56

Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Abdullah Koja performed well in the Hyrox race in Dubai, finishing with an overall rank of 104 out of 359 athletes, which places him in the top 28% of the field. In his age group (30-34), he achieved a rank of 24 out of 84 athletes, again in the top 28%. His overall time of 01:24:56 was solid, and his total running time of 00:39:31 was 01:42 faster than average, indicating a good running performance.

Segments to Improve

1. Sled Push: Abdullah Koja lost 02:01 compared to the average time in this segment. To improve his performance in the sled push, he should focus on building overall strength and power. Incorporating exercises such as squats, deadlifts, and lunges into his training routine will help improve his pushing strength. Additionally, practicing the sled push with proper technique and form will also be beneficial.

2. Wall Balls: Abdullah Koja lost 01:51 compared to the average time in this segment. To improve his performance in wall balls, he should focus on developing lower body strength and endurance. Exercises such as squats, lunges, and box jumps will help improve his lower body power. Additionally, practicing wall balls with proper form and technique, ensuring full range of motion and accuracy, will also be beneficial.

3. Sled Pull: Abdullah Koja lost 00:45 compared to the average time in this segment. To improve his performance in the sled pull, he should focus on developing upper body strength and endurance. Incorporating exercises such as rows, pull-ups, and push-ups into his training routine will help improve his pulling strength. Additionally, practicing the sled pull with proper technique and form will also be beneficial.

4. Rowing: Abdullah Koja lost 00:35 compared to the average time in this segment. To improve his performance in rowing, he should focus on developing cardiovascular endurance and rowing technique. Incorporating high-intensity interval training (HIIT) sessions and longer steady-state rowing sessions into his training routine will help improve his endurance. Additionally, practicing proper rowing technique, including efficient use of the legs, core, and arms, will also be beneficial.

5. Ski Erg: Abdullah Koja lost 00:16 compared to the average time in this segment. To improve his performance in the ski erg, he should focus on developing upper body strength and endurance. Incorporating exercises such as rows, pull-ups, and push-ups into his training routine will help improve his pulling strength. Additionally, practicing proper ski erg technique, including efficient use of the arms and core, will also be beneficial.

6. Running 3: Abdullah Koja lost 00:13 compared to the average time in this segment. To improve his running performance, he should focus on developing speed and endurance. Incorporating interval training, tempo runs, and long-distance runs into his training routine will help improve his running abilities. Additionally, working on running form and technique, including efficient stride length and cadence, will also be beneficial.

Strategies

- Abdullah Koja showed a strong running performance, with a total running time of 00:39:31, which was 01:42 faster than average. To maximize his strengths, he should continue to focus on improving his overall fitness and running endurance.
- In segments where he lost time, such as the sled push, wall balls, sled pull, rowing, ski erg, and running 3, Abdullah Koja should prioritize targeted training to improve his strength and endurance in these specific areas.
- During the race, Abdullah Koja should aim for a consistent pace and avoid starting too fast, which could lead to fatigue later on. He should also focus on maintaining proper form and technique in all exercises to minimize time lost.
- It is important for Abdullah Koja to practice efficient transitions in the roxzone to minimize rest time and maximize overall performance. Incorporating specific transition drills into his training routine will help improve his speed and efficiency during the race.
- Abdullah Koja should also consider working with a coach or trainer who can provide personalized guidance and support to help him reach his full potential in the Hyrox race.

Similar Athletes
Macdonald Tyler	2024 Washington - North American Championships	01:25:18
Kasanngali Kevin	2023 Amsterdam	01:24:43
Donleavy John Paul	2024 Dublin	01:25:25
Telgen Anne-Jan	2024 Amsterdam	01:24:46
Baxter Jake	2024 Glasgow	01:25:17
Harrell Andre	2023 Los Angeles	01:24:33
Anderson Euan	2024 Glasgow	01:25:11
Roloff Maik	2023 Hamburg	01:25:08
Monteiro Pedro	2023 Barcelona	01:24:26
Collenette Joe	2023 London	01:25:03

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