Engelbrecht Farai Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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.

Performance Highlights

RSA RSA Flag Men 25-29 #103011 01:14:07 7th in AG | Top 17.9% 33rd | Top 13.4%
+00:11
37:39
Run Total
+00:01
04:42
Avg. Lap
+00:24
04:30
Best Lap
-00:29
30:46
Workout Total
-00:04
03:50
Avg. Workout
+00:21
05:45
Roxzone

Race Summary

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 Engelbrecht Farai'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 Engelbrecht Farai'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 Engelbrecht Farai'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 Engelbrecht Farai'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 05:29. Check the detail of the improvement plan below.

03:19 Potential Improvement 60.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:19 07:11 to 03:52 60.5%
Run Total 01:35 37:39 to 36:04 28.9%
Rowing 00:22 04:47 to 04:25 6.7%
Wall Balls 00:09 04:54 to 04:45 2.7%
Farmers Carry 00:03 01:43 to 01:40 0.9%
Burpees Broad Jump 00:01 03:47 to 03:46 0.3%
Ski Erg 00:00 03:54 to 03:54 0.0%
Sled Push 00:00 01:33 to 01:33 0.0%
Sled Pull 00:00 02:57 to 02:57 0.0%

Splits Time

Engelbrecht Farai Perfect Race
Splits Total Average Total
Running 1 04:53 00:00 04:06 +00:47 00:00 +00:00
Ski Erg 03:54 04:53 04:15 -00:21 04:06 +00:47
Running 2 04:31 08:47 04:25 +00:06 08:21 +00:26
Sled Push 01:33 13:18 02:32 -00:59 12:46 +00:32
Running 3 04:35 14:51 04:45 -00:10 15:18 -00:27
Sled Pull 02:57 19:26 04:08 -01:11 20:03 -00:37
Running 4 04:44 22:23 04:44 +00:00 24:11 -01:48
Burpees Broad Jump 03:47 27:07 04:18 -00:31 28:55 -01:48
Running 5 04:55 30:54 04:52 +00:03 33:13 -02:19
Rowing 04:47 35:49 04:32 +00:15 38:05 -02:16
Running 6 04:30 40:36 04:46 -00:16 42:37 -02:01
Farmers Carry 01:43 45:06 01:53 -00:10 47:23 -02:17
Running 7 04:33 46:49 04:45 -00:12 49:16 -02:27
Sandbag Lunges 07:11 51:22 04:15 +02:56 54:01 -02:39
Running 8 05:01 58:33 05:05 -00:04 58:16 +00:17
Wall Balls 04:54 01:03:34 05:22 -00:28 01:03:21 +00:13
Roxzone 05:45 01:14:07 05:24 +00:21 01:14:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Farai Engelbrecht delivered a commendable performance in the 2024 Cape Town HYROX event, finishing 33rd overall and 7th in his age group. His total running time of 00:37:39 was 10 seconds faster than the average, indicating a strong running capability. However, his overall race time was impacted by slower segments, particularly the Sandbag Lunges and Roxzone transitions. Farai's performance displays a hybrid profile with notable strengths in strength-based segments like the Ski Erg and Sled exercises. His pacing strategy appears well-balanced, although he started slower in the initial running segment, potentially allowing for more controlled energy distribution throughout the race.

Segments to Improve:

  • Sandbag Lunges: This segment was significantly slower than average, suggesting a need for improved technique and strength endurance. Training Strategies:
    • Focus on building lower body strength and stability with exercises such as weighted lunges, Bulgarian split squats, and step-ups.
    • Incorporate mobility drills targeting hip flexors and hamstrings to enhance range of motion and efficiency.
    • Practice high-rep lunges with lighter weights to improve muscular endurance, simulating race conditions.
  • Roxzone Transitions: Farai's transition time was slower, indicating potential energy conservation or inefficient transitions. Training Strategies:
    • Implement transition drills focusing on quick equipment handling and route optimization between stations.
    • Enhance cardiovascular fitness with HIIT workouts to reduce recovery time needed during transitions.
    • Simulate transition scenarios during training to build familiarity and speed.
  • Rowing: Although slightly slower, improvements here can contribute to a more balanced performance. Training Strategies:
    • Focus on rowing technique with emphasis on form corrections, such as proper catch, drive, finish, and recovery phases.
    • Incorporate rowing intervals, alternating between high-intensity sprints and moderate recovery, to improve power and endurance.

Race Strategies:

  • Adopt a negative split strategy where the pace gradually increases, allowing for a strong finish without early fatigue.
  • During strength segments, focus on maintaining a steady yet efficient pace to conserve energy for running segments.
  • Implement breathing techniques to optimize oxygen usage and maintain composure, especially during high-intensity transitions.
  • Pre-race, conduct a thorough warm-up targeting all major muscle groups, emphasizing those heavily utilized in the event's strength and running components.
Similar Athletes
Kutter Frank 2024 Frankfurt 01:14:19
Maughan Simon 2024 Manchester 01:13:52
Ip Walter 2024 Hong Kong 01:14:08
Windle Jack 2024 London 01:13:56
Van Roekel Robert 2024 Rotterdam 01:14:33
Murauskas Markas 2024 Rimini 01:13:58
Tessarin Andrea Riccardo 2023 London 01:13:46
Wellon Willl 2024 London 01:13:43
Jumabhoy Luca 2024 Köln 01:14:35
Krajczynski Sarah Grace 2023 Malmö 01:13:46

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