Dive into this athlete’s performance at 2024 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.
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 Lawal Abiola'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 Lawal Abiola'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 Lawal Abiola'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 Lawal Abiola'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
03:10.
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:
Abiola Lawal demonstrated a commendable performance in the 2024 Dubai HYROX race, finishing in the top 39% in both overall and age group categories. Notably, his total running time was 01:19 faster than average, indicating a strong runner profile. However, this advantage in running was offset by slower-than-average times in several strength-based and skill-focused segments like the Ski Erg, Rowing, and Wall Balls. Lawal's pacing strategy suggests he started the race with a significant lead in running but faced challenges maintaining momentum in strength-specific exercises. This pattern suggests a hybrid athlete with a tilt towards running, who would benefit from a more balanced approach to strength and endurance training.
Segments to Improve:
Roxzone: Lawal's Roxzone time was significantly slower than average, indicating longer rest periods or slower transitions between exercises. To improve, focus on overall fitness enhancement and streamline transition times through practice drills that mimic race day conditions. Incorporating high-intensity interval training (HIIT) with short recovery periods can also improve endurance and reduce rest needs.
Rowing: A notable weak point. To enhance rowing performance, concentrate on improving technique, particularly power strokes and efficiency. Drills like power 10s (ten powerful strokes focusing on form and power) can be beneficial. Additionally, incorporating rowing intervals into training, focusing on maintaining a consistent pace over longer distances, will help build both strength and endurance.
Wall Balls: To improve efficiency in Wall Balls, focus on squat depth and power through the upward phase. Exercises such as thrusters and high-rep squats can build the necessary leg and shoulder endurance. Practicing Wall Balls in a fatigued state can also simulate race conditions, improving performance under stress.
Race Strategies:
Start Smart: Based on the pacing insights, it’s critical for Lawal to manage his initial energy expenditure. Starting too fast can lead to premature fatigue, especially in strength-focused segments. A more conservative start, with a steady increase in pace, can help conserve energy for later stages of the race.
Segment Focus: For areas identified as weaknesses, incorporating specific segment rehearsals during training can help. This means setting aside days where the focus is on mimicking the race's strength segments back-to-back with minimal rest. This strategy can help improve both the physical and mental aspects of transitioning between different exercises.
Recovery and Transition: Improving Roxzone times not only involves physical training but also strategizing on how to minimize transition times. Practicing quick recovery techniques, such as controlled breathing and dynamic stretching during transitions, can help reduce the Roxzone duration. Additionally, strategizing equipment layout and movement during transitions in training can lead to seamless execution on race day.
In conclusion, while Abiola Lawal shows a strong inclination towards running, balancing his training to improve on identified weak segments could substantially enhance his overall race performance. By incorporating these targeted exercises, drills, and strategies into his training regimen, Lawal can strive for a more well-rounded performance in future HYROX events.