Kontar Ayoub
Hyrox Result
Dive into this athlete’s performance at 2024 Hong Kong 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.
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 Kontar Ayoub'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 Kontar Ayoub'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 Kontar Ayoub'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 Kontar Ayoub'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
04:19.
Check the detail of the improvement plan below.
03:13
Potential Improvement
74.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ayoub, you crushed it out there in Hong Kong! Finishing 273rd overall out of 2712 athletes is no small feat—congratulations on being in the top 10%! Your 01:22:11 time shows you're a strong contender, especially in a competitive field. But let’s dig into the nitty-gritty to see how we can elevate that performance even further.
Looking at your pacing, it seems like you started strong but might have hit a bit of a wall later on—particularly in the running segments. Your total running time of 00:43:21 is 02:05 slower than average, suggesting that while you have a good runner profile, there's room to tighten up your speed. On the flip side, your strength segments show that you've got some power behind you, but we need to refine that for a more hybrid performance. It’s like trying to be a superhero—can’t have just brawn without the brains (or in this case, endurance)!
Segments to Improve:
Let’s focus on a few key areas where you can gain some serious ground:
- Sled Push: At 00:02:55, you were 00:08 slower than average. Work on your leg drive and core stability. Try the following:
- Weighted sled drags (light to moderate weight) to focus on form and explosiveness.
- Box squats to build strength in the legs and hips, focusing on pushing through your heels.
- Wall Balls: At 00:06:10, you were 00:01 slower than the average. Here, consistency is key. Incorporate:
- High-rep wall ball workouts at varied weights to develop endurance.
- Focus on your squat depth and explosive power—maybe try a few sets of plyometric squats to transition explosively into the ball throw.
- Burpees Broad Jump: Your time of 00:04:36 was 00:22 faster than average, but there’s always room to improve efficiency. Work on:
- Burpee technique drills to ensure you’re using your legs effectively—try to minimize how long you spend on the ground.
- Broad jump practice to maximize distance with each jump, focusing on explosive power from your legs.
- Roxzone: Spending 00:05:50 here is 00:25 faster than average, which is great! However, let’s tighten that up a bit more. Enhance your transition time by:
- Incorporating quick transitions in your training—practice moving swiftly from one exercise to the next, simulating race scenarios.
- Interval training that includes rest and recovery techniques to improve your overall fitness.
Race Strategies:
Now that we’ve identified the areas needing work, let’s strategize for your next race:
- Start Strong but Steady: You had a fast first running segment, but remember, it's a marathon, not a sprint! Find a pace that you can maintain throughout the race. Try using a heart rate monitor to help gauge your effort level.
- Transitions Matter: Use your Roxzone wisely! Practice moving quickly between exercises during training, so you develop that muscle memory. A smooth transition can shave precious seconds off your time.
- Focus on Recovery: Post-race recovery is just as important as the race itself. Invest time in stretching and foam rolling to help your body recover and prepare for the next event.
Conclusion:
Ayoub, you're already performing at a high level, and with some focused training on those key segments, you can break into the top ranks! Remember, “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” Keep pushing yourself, stay consistent, and let’s turn those weaknesses into strengths! 💪
And hey, if you ever find yourself doubting your progress, just remember: even a snail made it to the ark! 🐌 Keep at it, champ! You’ve got this! This is The Rox-Coach, signing off! 💥
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator