Dive into this athlete’s performance at 2024 Dallas 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 Ingram Jelani'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 Ingram Jelani'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 Ingram Jelani'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 Ingram Jelani'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
02:44.
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:
Jelani, you crushed it out there in Dallas! Finishing in the top 20% of a whopping 2,857 athletes is no small feat. With an overall time of 01:37:39, you showcased solid endurance and grit. Your total running time of 00:49:21 is a bit on the slower side compared to the average, which suggests that you might lean more towards being a strength athlete than a pure runner. But don’t worry, we can work on that! Your best running lap of 00:05:12 shows you have speed in those legs; just need to channel it better over the longer distances.
Now, let's talk pacing. Your first segment (Running 1) was a tad slower than average by 00:25, which might indicate that you started off a bit conservatively. This could have affected your overall running performance, especially in the later segments where you seemed to fade a bit. You definitely showed promise in some of those strength-based exercises, especially the Sled Pull, where you were 01:45 faster than average. So, there's a mixed bag here, but overall, you're definitely more of a hybrid athlete with room to sharpen both your running and strength skills. 🏆
Segments to Improve:
Roxzone (00:12:15 - 03:59 slower than average): This tells us you spent a little too much time resting or transitioning between exercises. It's crucial to minimize downtime. Consider practicing transitions during your training sessions. Set a timer and aim to reduce your transition time by 10-15 seconds for each segment. Drills like “quick change” where you simulate transitioning from one exercise to the next can be beneficial.
Sled Push (00:03:29 - 00:11 slower than average): The sled push is tough, but you can improve your efficiency here. Focus on strength and technique. Incorporate progressive overload by gradually increasing the weight you push. Try doing sled push intervals—push for 20-30 seconds, rest for a minute, and repeat for 5-10 rounds. Also, work on your leg drive and posture; keep your back straight and drive through your heels to get maximum power!
Running Total (00:49:21 - 01:18 slower than average): Here's the kicker! We need to step up your running endurance. Incorporate interval training into your weekly runs; for example, sprint for 1 minute followed by 2 minutes of jogging, repeating for 20-30 minutes. Also, try long runs at a conversational pace to build stamina. This will help you maintain a steadier pace throughout the race.
Remember, as they say, "Success isn't always about greatness. It's about consistency. Consistent hard work gains success." 💪
Race Strategies:
Start Steady: Instead of going all-out from the get-go, aim for a more controlled pace in the first run segment. This will save your legs for the later stages and help you maintain a stronger pace.
Focus on Breathing: During those high-intensity segments, remember to breathe. Sounds simple, but it’s easy to forget when you’re pushing hard. Develop a breathing rhythm that allows you to maximize oxygen intake.
Visualize Your Transitions: Before the race, visualize each transition. Know your game plan for getting in and out of each exercise. This mental prep can shave off precious seconds!
Conclusion:
So, Jelani, you’ve got a solid foundation to build on. With a few tweaks to your training and race strategy, you can definitely elevate your performance! Remember, "The only bad workout is the one that didn’t happen." Keep that motivation high and keep showing up! You’ve got what it takes to turn those weaknesses into strengths. Now, go crush those training sessions and let’s get ready to smash that next race! 💥
Keep pushing the limits, and I’ll be right here cheering you on. You've got this! - The Rox-Coach
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men