Dive into this athlete’s performance at 2024 Frankfurt 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 470 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 Rafiq Asif'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 Rafiq Asif'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 Rafiq Asif'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 Rafiq Asif'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 09:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 03:01 | 07:05 to 04:04 | 30.8% |
| Wall Balls | 03:01 | 12:41 to 09:40 | 30.8% |
| Sled Pull | 01:48 | 08:43 to 06:55 | 18.4% |
| Burpees Broad Jump | 01:17 | 09:14 to 07:57 | 13.1% |
| Farmers Carry | 00:29 | 03:28 to 02:59 | 4.9% |
| Ski Erg | 00:12 | 05:08 to 04:56 | 2.0% |
| Rowing | 00:00 | 05:25 to 05:25 | 0.0% |
| Sandbag Lunges | 00:00 | 07:11 to 07:11 | 0.0% |
| Run Total | 00:00 | 50:04 to 50:04 | 0.0% |
| Rafiq Asif | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:02 | 00:00 | 05:32 -00:30 | 00:00 +00:00 |
| Ski Erg | 05:08 | 05:02 | 04:54 +00:14 | 05:32 -00:30 |
| Running 2 | 05:57 | 10:10 | 06:17 -00:20 | 10:26 -00:16 |
| Sled Push | 07:05 | 16:07 | 03:55 +03:10 | 16:43 -00:36 |
| Running 3 | 06:10 | 23:12 | 07:03 -00:53 | 20:38 +02:34 |
| Sled Pull | 08:43 | 29:22 | 07:02 +01:41 | 27:41 +01:41 |
| Running 4 | 06:20 | 38:05 | 07:05 -00:45 | 34:43 +03:22 |
| Burpees Broad Jump | 09:14 | 44:25 | 08:18 +00:56 | 41:48 +02:37 |
| Running 5 | 06:07 | 53:39 | 07:28 -01:21 | 50:06 +03:33 |
| Rowing | 05:25 | 59:46 | 05:31 -00:06 | 57:34 +02:12 |
| Running 6 | 06:05 | 01:05:11 | 07:11 -01:06 | 01:03:05 +02:06 |
| Farmers Carry | 03:28 | 01:11:16 | 02:55 +00:33 | 01:10:16 +01:00 |
| Running 7 | 06:51 | 01:14:44 | 07:19 -00:28 | 01:13:11 +01:33 |
| Sandbag Lunges | 07:11 | 01:21:35 | 07:48 -00:37 | 01:20:30 +01:05 |
| Running 8 | 07:36 | 01:28:46 | 09:06 -01:30 | 01:28:18 +00:28 |
| Wall Balls | 12:41 | 01:36:22 | 09:53 +02:48 | 01:37:24 -01:02 |
| Roxzone | 09:00 | 01:57:56 | 10:39 -01:39 | 01:57:56 |
Asif, you really brought the heat at the 2024 Frankfurt Hyrox with an overall finish time of 01:57:56, landing you in the top 95% of all competitors. Your total running time of 00:50:04 is impressive, showing you’ve got a solid runner’s profile—about 6:57 faster than average! 💪 Your pacing was on point for the first run, kicking off with a 5:02 lap, but we’ll need to talk about a few areas where you might have overcooked it (Sled Push, anyone?). Remember, it’s not just about how fast you can run; it’s about how well you can transition between strength and speed. You’re definitely more of a runner, but we need to bolster your strength game to truly excel in Hyrox. Keep that grit; it’s what got you here!
1. Sled Push (00:07:05): Ouch! That was a hefty 3:10 slower than average. The sled push can be a game-changer, so let’s tackle it head-on. - Drills: Incorporate heavy sled pushes with varying weights, focusing on both distance and time. Aim for 3-4 sets of 20-30 meters, resting only as much as you need to recover your form. - Technique: Keep your torso upright and push with your legs, not your back. Think of it like pushing your car when it runs out of gas—use your legs, not your ego! 2. Wall Balls (00:12:41): Taking an extra 2:48 here is a big opportunity. - Drills: 15-minute AMRAP of wall balls at a moderate weight to build endurance—focus on technique. Start with sets of 10, focusing on squat depth and explosive upward movement. - Form Correction: Ensure you’re squatting deep enough and fully extending your arms. Remember, if the wall ball isn’t hitting the ceiling, you’re just doing squats! 3. Sled Pull (00:08:43): Another area that needs some TLC, with a 1:41 deficit. - Drills: Similar to the sled push, practice sled pulls with varied weights and distances. 4 sets of 15-20 meters; recover fully between sets. - Technique: Keep your hips low and pull with your legs while maintaining a strong upper body position. Think of it like pulling your friend away from the dessert table! 4. Burpees Broad Jump (00:09:14): You were 56 seconds slower here—let’s get that heart rate up! - Drills: Set up a circuit of 5 burpees followed by a broad jump. Repeat 5 times, focusing on explosive movements. - Form Correction: Make sure to land softly and be ready to spring up immediately. It’s not a dance; it’s a race! 5. Farmers Carry (00:03:28): A 33-second gap suggests you could benefit from some grip and core strength work. - Drills: Use heavy kettlebells or dumbbells and aim for 3-4 sets of 40-50 meters. Focus on posture and grip strength. - Technique: Keep your shoulders back and core tight. It’s like carrying the weight of the world—just don’t drop it!
Focusing on these segments during your training will not only improve your performance but also boost your confidence when you tackle them in your next race!
Asif, you’ve got the heart of a lion, and with some focused work on those strength segments, you’ll be roaring even louder in your next Hyrox competition! Remember, “The only way to get better is to get uncomfortable.” So embrace that discomfort; it’s where the magic happens! Keep pushing, stay motivated, and remember—every step is a step closer to your goals. If anyone asks, just tell them you’re training to lift the universe one sled at a time! 💥🏆
Stay strong, stay focused, and keep grinding! You got this!
— The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Voutilainen Jari | 2023 Dallas | 01:58:03 | |
| MusslerOchsenfeld Sven | 2024 Karlsruhe | 01:57:50 | |
| Górka Piotr | 2024 Poznan | 01:57:33 | |
| Ridout David | 2024 World Championships Nice | 01:58:16 | |
| Bröning Tobias | 2024 Karlsruhe | 01:58:01 | |
| Mann Gary | 2022 Birmingham | 01:58:07 | |
| Stark Akim | 2024 Stuttgart | 01:58:19 | |
| Kelly Kenny | 2024 New York | 01:57:27 | |
| Muzzlewhite Daniel | 2024 Manchester | 01:57:51 | |
| Lütker Oliver | 2024 Hamburg | 01:57:45 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Paris | 02:16:09 | |
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