Dive into this athlete’s performance at 2024 Amsterdam 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
598 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 Pro 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 598 athletes with similar finish time in Hyrox Pro 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 598 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Mbodj Ama'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 Mbodj Ama'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 598 athletes with similar finish time in Hyrox Pro 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 Mbodj Ama'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 Pro 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 Mbodj Ama'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
04:38.
Check the detail of the improvement plan below.
Based on 598 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ama Mbodj delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 131 out of 402 athletes, placing him in the top 32%. In his age group (35-39), he achieved the 25th position out of 90 athletes, placing him in the top 27%. His total completion time was 01:19:27.
Ama demonstrated a strong running profile, with a total running time of 00:38:01, which was 00:28 faster than the average. This indicates he excels in running but may need to focus more on strength elements to balance his performance. His pacing in the initial running segments suggests he started slightly slower than average but improved his pace as the race progressed, indicating a conservative start.
Segments to Improve
Burpees Broad Jump: This segment was notably slower, with a time of 00:06:09, which was 02:03 slower than average. To improve:
Drills: Focus on explosive power drills such as box jumps and plyometric push-ups to enhance explosive strength.
Exercises: Incorporate burpee variations and broad jump drills in training to improve efficiency and form.
Form Corrections: Work on reducing pause time between the burpee and the broad jump to ensure a smoother transition.
Sandbag Lunges: Completed in 00:05:16, which was 00:27 slower than average. To improve:
Drills: Practice sandbag lunges regularly, focusing on maintaining balance and controlled movements.
Exercises: Include weighted lunges and core stability exercises to enhance endurance and strength.
Form Corrections: Focus on keeping the torso upright and engaging the core to prevent fatigue.
Wall Balls: Completed in 00:06:32, just 00:06 slower than average. To improve:
Drills: Practice wall ball shots with varying weights and targets to improve accuracy and power.
Exercises: Include squats and overhead presses to build strength and endurance.
Form Corrections: Ensure proper squat depth and explosive upward motion to maximize efficiency.
Race Strategies
Optimize Pacing: Continue refining pacing strategies in the initial running segments. Starting slightly faster while maintaining energy for later stages could yield better results.
Efficient Transitions: Although Roxzone time was faster than average, further improvement can be made by practicing quick transitions between exercises to conserve valuable seconds.
Strength-Building Sessions: Focus on integrating more strength-building sessions into the training routine to complement Ama's strong running ability, ensuring a balanced hybrid performance.
Compromised Running Training: Conduct running drills immediately after strength exercises to simulate race conditions and improve transition efficiency between strength and running segments.