Dive into this athlete’s performance at 2024 New York 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
473 similar athletes.
Performance Highlights
USA Men #110038 01:57:53
183rd in
AG
| Top 20.5%
803rd | Top 89.8%
-07:55
49:09
Run Total
-00:59
06:09
Avg. Lap
+00:23
05:57
Best Lap
+03:48
53:53
Workout Total
+00:29
06:44
Avg. Workout
+04:12
14:56
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
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 473 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 473 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Haque Ahmed'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 Haque Ahmed'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 473 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 Haque Ahmed'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 Haque Ahmed'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
05:36.
Check the detail of the improvement plan below.
Based on 473 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ahmed Haque's performance in the 2024 New York HYROX race places him within the top 54% of all participants and in the top 58% of his age group (35-39), signaling a competitive performance amidst a strong field. Notably, Ahmed's total running time was significantly faster than average, indicating a strong running profile. However, this advantage in running was counterbalanced by slower-than-average times in several strength-focused segments and transitions (Roxzone), suggesting areas where targeted improvements could yield substantial overall performance gains. His pacing strategy appears well-executed in running segments, starting strong and maintaining a competitive pace, suggesting good energy management. However, the significant time lost in strength exercises and transitions indicates a need for a more balanced approach to training, focusing both on maintaining running prowess and improving strength and efficiency in other areas.
Segments to Improve:
Farmers Carry: Ahmed's performance in this segment was notably slower than average, indicating a potential lack of grip strength and/or endurance. Improvement strategies include grip strengthening exercises such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls. Incorporating these exercises 2-3 times a week can significantly enhance grip strength and endurance.
Sandbag Lunges: The slower time suggests potential areas for improvement in lower body strength and stability. Bulgarian split squats, weighted lunges, and sandbag squats can help build the necessary muscle endurance and power. Focusing on form, particularly maintaining an upright torso and engaging the core, will improve efficiency and performance in this segment.
Sled Push: The deficit in this segment could be attributed to a lack of explosive leg power and overall strength. High-intensity interval training (HIIT) with exercises like sprint intervals, plyometric workouts including box jumps and squat jumps, and leg press exercises can build the requisite strength. Emphasis on explosive starts and maintaining a low, driving stance can also improve efficiency in the sled push.
Roxzone (Transitions): The slower transition times suggest room for improvement in overall fitness and efficiency in moving between exercises. Practicing quick transitions in training, focusing on reducing rest times, and simulating race-day conditions (including setup and equipment handling) can enhance performance in this area.
Race Strategies:
Energy Management: Given Ahmed's strong running performance, maintaining a consistent pace in running segments while conserving energy for strength-focused exercises can help balance his overall performance. Implementing interval training with a focus on recovery can aid in this.
Strength Training Emphasis: Integrating more comprehensive strength training, focusing on the lower body for power and the upper body for endurance (especially grip), can provide a more balanced fitness profile. This includes compound lifts like deadlifts and squats, which improve overall strength and mimic the functional movements found in HYROX events.
Technique and Form: For strength exercises where Ahmed has shown slower times, focusing on technique and form during training can lead to efficiency gains. This might include working with a coach to ensure exercises like the sled push and sandbag lunges are performed optimally.
Transition Efficiency: Improving transition times can have a significant impact on overall performance. Practicing equipment setup, layout familiarity, and quick recovery techniques during training can help reduce Roxzone times.
Overall, by focusing on these targeted areas for improvement and implementing the suggested strategies and exercises, Ahmed has a strong opportunity to improve his performance in future HYROX races, potentially moving up significantly in both his age group and overall rankings.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men