Dive into this athlete’s performance at 2024 Madrid 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
516 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 Women
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 516 athletes with similar finish time in Hyrox Women
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 516 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Ebrahim Saarah'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 Ebrahim Saarah'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 516 athletes with similar finish time in Hyrox Women
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 Ebrahim Saarah'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 Women
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 Ebrahim Saarah'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
04:16.
Check the detail of the improvement plan below.
Based on 516 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Saarah Ebrahim's performance in the 2024 Madrid HYROX race places her impressively in the top quarter of all participants and within her age group. Analyzing her overall time and splits, it is evident that Saarah has a strong running foundation, with her total running time being significantly faster than average. This indicates a runner profile; however, her performance in strength-focused segments such as the Wall Balls, Sled Pull, and Rowing suggests that while her endurance and speed are commendable, there is room for improvement in her strength and power output. Additionally, her pacing at the start appears slower than average but improves remarkably in subsequent running segments, suggesting a conservative start that might have helped in maintaining her energy levels throughout the race. The Roxzone time indicates longer transition periods between exercises, pointing towards potential improvements in overall fitness and transition efficiency.
Segments to Improve:
Wall Balls: Saarah's performance in Wall Balls was significantly slower than average. To improve, focus on integrating full-body explosive movements into her training, such as thrusters and medicine ball slams. Work on squat depth and power, as well as accuracy and consistency with the wall ball shots. Incorporating interval training with high-intensity wall ball sets can also boost endurance and efficiency in this segment.
Sled Pull: The Sled Pull segment was another area of relative weakness. To enhance performance here, Saarah should focus on building her posterior chain strength and grip endurance. Exercises such as deadlifts, weighted pull-ups, and farmer's walks will be beneficial. Additionally, incorporating sled drag and pull drills into her routine, focusing on maintaining a steady pace and proper body alignment, will directly translate to improved times.
Roxzone: The longer Roxzone time suggests a need for improved transition efficiency and general fitness. To address this, Saarah should practice transitioning quickly between different types of workouts, including mock transitions in her training sessions. Enhancing overall conditioning through circuit training that mimics race day demands will also help decrease Roxzone time.
Rowing: To improve her rowing segment, specific drills focusing on technique, such as catch drills and power strokes, will be crucial. Emphasizing leg drive and maintaining a consistent stroke rate can also aid in boosting performance. Including rowing intervals in her training can help build both strength and endurance specific to this segment.
Race Strategies:
Pacing: Given Saarah's conservative start, working on a slightly more aggressive start could benefit her overall time without sacrificing endurance. Implementing a structured warm-up routine that elevates her heart rate to near-race conditions may help in hitting an optimal pace earlier in the race.
Strength Training Emphasis: As Saarah has a stronger running profile, dedicating additional focus on strength training, particularly targeting weaknesses identified in the Wall Balls and Sled Pull segments, will create a more balanced athlete profile. This includes incorporating strength work at least 3 times a week, focusing on compound lifts and functional movements that mimic race demands.
Transition Drills: Practicing quicker transitions between exercises can shave precious seconds off her Roxzone time. This can be simulated by setting up a circuit that includes running to different stations and quickly engaging in the next exercise, focusing on minimizing rest and optimizing movement efficiency.
Mental Preparation: Mental toughness and race visualization techniques can also play a significant role in improving performance. Saarah should practice visualizing the entire race course, including transitions and tough segments, to mentally prepare for the pace and intensity of competition day.
By addressing these specific areas of improvement with targeted training strategies and optimizing race day tactics, Saarah Ebrahim can significantly enhance her performance in future HYROX events.