Dive into this athlete’s performance at 2024 Birmingham 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 Khan Habib'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 Khan Habib'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 Khan Habib'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 Khan Habib'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
04:25.
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
Habib Khan, a 40-44 age group athlete from GBR, performed remarkably in the 2024 Birmingham HYROX race, ranking in the top 55% of all participants. His overall time was 01:42:35, with a total running time of 00:47:03, which was faster than average by 03:08. This indicates his strength in running, setting him apart as a runner-focused athlete.
Habib's pacing strategy appeared to be well balanced. Although he started off slightly slower on Running 1, he quickly picked up the pace in the subsequent running segments, consistently finishing these faster than the average. It's clear that his running speed and stamina are dominant skills.
Segments to Improve
Wall Balls: This was Habib's most challenging segment. To improve, he should incorporate more high-intensity interval training (HIIT) workouts with wall ball exercises. This will help to build both endurance and strength. They should be performed in sets of fast-paced reps, followed by short recovery periods. He could also benefit from strength training that targets the muscles used in wall balls, like squats and presses.
Roxzone: Habib's roxzone time was slower than average, indicating a need for both enhanced fitness and faster transitions. Transition training should be incorporated into his routine, focusing on quickly moving from one exercise to the next. Also, practicing active recovery exercises can help to regain energy more quickly between segments.
Burpees Broad Jump: To improve on this segment, Habib should focus on plyometric exercises that build explosive strength. Training routines like squat jumps, box jumps, and of course, more burpees, will be beneficial. He should also pay attention to his form during the burpees broad jump to ensure efficiency.
Sled Pull: Although Habib was faster than average in this segment, there is room for improvement. Variations of sled exercises, such as the sled push and pull, will build strength and endurance. Also, practicing these exercises after a running segment can help prepare for the actual race conditions.
Race Strategies
For future races, Habib should consider the following strategies:
Start at a comfortable pace and gradually increase speed as the race progresses. This will help to maintain energy for the latter part of the race.
Focus on quick and efficient transitions between exercises. This can be achieved by planning the transition steps ahead of time and practicing them in training.
Take advantage of his strength in running by pushing the pace in these segments. However, he must balance this with maintaining enough energy for the strength-based exercises.
Consider active recovery techniques during the roxzone to regain energy more quickly.