Dive into this athlete’s performance at 2024 Köln 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 Abdelrahman Mohamed'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 Abdelrahman Mohamed'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 Abdelrahman Mohamed'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 Abdelrahman Mohamed'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
02:57.
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:
Mohamed Abdelrahman's performance in the 2024 Köln HYROX race places him solidly in the top 34% of all athletes and the top 41% within his age group, showcasing his competitive edge in a highly challenging field. His overall time of 01:25:09 indicates a well-rounded athlete with notable prowess in specific segments. However, the analysis reveals a slight inclination towards strength-based challenges over pure running endurance, as indicated by a total running time slightly slower than average. Notably, his exceptional performance in the Burpees Broad Jump highlights his explosive strength and ability to excel in high-intensity segments. Conversely, the slower start in the initial running segment suggests potential pacing issues, possibly starting too conservatively or facing early race jitters. The significant time lost in the Roxzone indicates a need for improved transition efficiency and overall fitness to minimize downtime between exercises.
Segments to Improve:
Roxzone: The most significant area for improvement is the Roxzone, where Abdelrahman’s time was considerably slower than average. Enhancing overall fitness through increased metabolic conditioning and practicing swift transitions between exercises can reduce this time. Specific drills such as circuit training that mimics the race's structure, focusing on quick shifts from cardiovascular to strength exercises, will be beneficial. Additionally, incorporating transition drills in training sessions where equipment setup and switchovers are practiced under time pressure can improve efficiency.
Total Running Time: With running segments slightly slower than average, focusing on improving endurance and speed is crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than race pace, can improve cardiovascular capacity and running efficiency. Long, slow distance runs should also be incorporated to enhance endurance. Post-strength workout compromised running exercises, where short to medium distance runs are performed immediately after strength training, can simulate race-day fatigue and improve running performance under duress.
Wall Balls: Although not the weakest segment, there’s room for improvement in the Wall Balls segment to boost overall rank. Targeted training should include practicing the wall ball shot with varying weights and heights to improve power and accuracy under fatigue. Squat and throw drills, focusing on form correction and muscle endurance, particularly in the quads, shoulders, and core, can enhance performance in this segment.
Race Strategies:
Pacing: Developing a more strategic pacing plan for the race can prevent starting too slow or too fast. Dividing the race into segments and setting target times based on training performances can help maintain a consistent pace. Incorporating race-pace runs in training, where segments of the run are performed at the target race pace, can help Abdelrahman get a feel for the pace and improve his ability to stick to it during the race.
Strength and Endurance Balance: Given Abdelrahman's strength in explosive and high-intensity segments, maintaining a balance between strength and endurance training will be vital. A hybrid training approach, where both elements are equally emphasized throughout the training cycle, can ensure no aspect of his performance is neglected.
Transitions and Efficiency: Practicing transitions between running and strength exercises can reduce time in the Roxzone. Simulating race conditions by setting up a mini-circuit that mimics the race's structure can help improve the speed and efficiency of transitions. This includes not only physical transitions but also mental readiness to swiftly switch between different types of exertion.
Through targeted training focused on identified areas of improvement, strategic pacing, and enhanced transition efficiency, Mohamed Abdelrahman has the potential to significantly improve his performance in future HYROX races. By addressing these key areas, he can move closer to achieving peak performance and climbing the ranks in his age group and overall standings.