Dive into this athlete’s performance at 2024 Incheon 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
59 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 59 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 59 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Alqattan Alfawaz Nawaf'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 Alqattan Alfawaz Nawaf'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 59 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 Alqattan Alfawaz Nawaf'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 Alqattan Alfawaz Nawaf'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
30:46.
Check the detail of the improvement plan below.
Based on 59 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Nawaf Alqattan Alfawaz completed the 2024 Incheon Hyrox race with an overall time of 02:24:30, securing the 271st position out of 344 athletes. In his age group (35-39), he was ranked 52nd out of 67 participants. The total running time was notably slower than average, indicating that running is an area where he could gain significant time. His pacing was consistent, but slower than average, suggesting a more conservative approach to running segments. Nawaf demonstrated strong performance in strength-based exercises, like the Ski Erg, Sled Pull, Rowing, Sandbag Lunges, and Wall Balls, indicating a strength-focused profile with room for improvement in running.
Segments to Improve
Total Running Time: Nawaf's total running time was considerably slower than average. To improve this, he should incorporate interval training to enhance speed endurance. Training Strategy: Implement interval runs such as 400m repeats at a pace faster than his current average, with short recovery periods. Include tempo runs to build sustained speed.
Sled Push: This segment was slower than average and is a key area for time improvement. Training Strategy: Focus on lower body strength and power exercises like squats and leg presses. Practice sled push drills with varying weights to build explosive power and endurance.
Burpees Broad Jump: Although slightly faster than average, further improvement could optimize performance. Training Strategy: Incorporate plyometric training such as box jumps and burpee variations to enhance agility and explosive jumping ability.
Farmers Carry: This was a slower segment. Working on grip strength and core stability will be beneficial. Training Strategy: Include farmers walk with varying weights and distances, focusing on maintaining speed and posture.
Race Strategies
Efficient Pacing: Begin with a moderate pace to avoid early fatigue, then gradually increase speed in the latter half of the race to conserve energy for strength segments.
Transition Efficiency: Enhance transition time between exercise zones by practicing swift transitions during training sessions. Minimize rest time and focus on mental readiness to tackle the next segment.
Compromised Running: Train compromised running scenarios, such as transitioning from strength exercises to running, to adapt to fatigue and maintain speed. This can be practiced by alternating between strength exercises and short running bursts.
Mindful Nutrition and Hydration: Ensure adequate nutrition and hydration before and during the race to sustain energy levels and prevent fatigue.
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