Dive into this athlete’s performance at 2024 Madrid 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
NED Men #132019 01:29:28
29th in
AG
| Top 4.1%
449th | Top 63.1%
+03:29
47:43
Run Total
+00:27
05:58
Avg. Lap
+00:42
05:25
Best Lap
-03:18
34:40
Workout Total
-00:24
04:20
Avg. Workout
-00:08
07:10
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 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 Nosairi Jamal'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 Nosairi Jamal'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 Nosairi Jamal'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 Nosairi Jamal'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
05:05.
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:
Jamal Nosairi's performance in the 2024 Madrid HYROX race places him solidly in the top half of his age group, showcasing a commendable blend of endurance and strength. His overall time of 01:29:28, securing a rank of 29 in his age group, highlights a competitive spirit and a well-rounded athlete profile. His total running time was 00:47:43, which is 03:07 slower than average, indicating that while running forms a significant part of his race, there is room for improvement compared to his peers. Jamal appears to have a more strength-oriented profile, as evidenced by faster-than-average performances in exercises like the Ski Erg, Sled Pull, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. His pacing at the beginning of the race suggests he started slightly slower than optimal, which could have impacted his overall time.
Segments to Improve:
Total Running Time: To improve his running speed and endurance, Jamal should incorporate interval training into his routine, focusing on alternating between high-intensity sprints and recovery jogs. Hill repeats and tempo runs will also build leg strength and cardiovascular endurance. Plyometric exercises like jump squats and lunges can enhance explosiveness, beneficial for increasing running efficiency.
Roxzone: Improving the transition times between exercises requires working on overall fitness and efficiency. Circuit training that mimics the race's structure, combining strength exercises with short runs, can help Jamal reduce his roxzone time. Practicing quick transitions between exercises in training will also be beneficial.
Sled Push: To gain strength and efficiency in the sled push, Jamal should focus on lower body strength training, incorporating exercises like weighted squats, leg press, and deadlifts. Additionally, specific sled push drills, varying the weight and pushing speed, can directly translate to improved performance in this segment.
Burpees Broad Jump: This exercise demands both strength and explosive power. Plyometric training, including box jumps and broad jumps, will improve explosiveness. Burpee drills, focusing on technique and speed, can also help reduce time in this segment. Core strengthening exercises will enhance stability during the jumps.
Race Strategies:
Pacing: Jamal should aim for a more consistent pace throughout the race, starting slightly faster than his current initial pace to avoid losing time early on. Implementing a pacing strategy that considers his strengths can help him allocate his energy more efficiently, saving strength for segments that require more power.
Strength and Endurance Balance: Given Jamal's strength-oriented profile, continuing to build on this while significantly improving running endurance will create a more balanced athlete. Focusing on endurance training that doesn't compromise strength, such as cross-training with cycling or swimming, could be beneficial.
Transitions: Practicing seamless transitions between running and strength exercises can shave valuable seconds off his overall time. This includes not only physical preparation but also mental readiness to switch gears quickly.
Recovery: Implementing an effective recovery strategy post-race and between high-intensity workouts is critical. This includes proper nutrition, hydration, and rest, as well as active recovery practices such as light jogging or yoga.
By addressing these key areas, Jamal Nosairi can build on his already impressive HYROX performance, targeting a more balanced athlete profile that excels in both strength and endurance components of the race.
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