Dalwai Fawad Hyrox Result

Dive into this athlete’s performance at 2023 London 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 625 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #191044 01:52:11 378th in AG | Top 96.2% 1711th | Top 92.7%
+00:54
55:47
Run Total
+00:08
06:58
Avg. Lap
-01:01
04:38
Best Lap
+01:52
49:12
Workout Total
+00:14
06:09
Avg. Workout
-02:54
07:17
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 625 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 625 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Dalwai Fawad'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 Dalwai Fawad'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 625 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 Dalwai Fawad'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 Dalwai Fawad'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 06:55. Check the detail of the improvement plan below.

03:44 Potential Improvement 54.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:44 55:47 to 52:03 54.0%
Sled Pull 01:45 08:18 to 06:33 25.3%
Sled Push 00:43 04:33 to 03:50 10.4%
Wall Balls 00:20 09:24 to 09:04 4.8%
Farmers Carry 00:14 03:03 to 02:49 3.4%
Ski Erg 00:08 04:59 to 04:51 1.9%
Rowing 00:01 05:21 to 05:20 0.2%
Burpees Broad Jump 00:00 07:00 to 07:00 0.0%
Sandbag Lunges 00:00 06:34 to 06:34 0.0%

Splits Time

Dalwai Fawad Perfect Race
Splits Total Average Total
Running 1 04:38 00:00 05:33 -00:55 00:00 +00:00
Ski Erg 04:59 04:38 04:49 +00:10 05:33 -00:55
Running 2 06:11 09:37 06:05 +00:06 10:22 -00:45
Sled Push 04:33 15:48 03:44 +00:49 16:27 -00:39
Running 3 07:43 20:21 06:47 +00:56 20:11 +00:10
Sled Pull 08:18 28:04 06:34 +01:44 26:58 +01:06
Running 4 06:41 36:22 06:46 -00:05 33:32 +02:50
Burpees Broad Jump 07:00 43:03 07:41 -00:41 40:18 +02:45
Running 5 10:20 50:03 07:09 +03:11 47:59 +02:04
Rowing 05:21 01:00:23 05:23 -00:02 55:08 +05:15
Running 6 06:07 01:05:44 06:51 -00:44 01:00:31 +05:13
Farmers Carry 03:03 01:11:51 02:44 +00:19 01:07:22 +04:29
Running 7 06:32 01:14:54 06:52 -00:20 01:10:06 +04:48
Sandbag Lunges 06:34 01:21:26 07:08 -00:34 01:16:58 +04:28
Running 8 07:38 01:28:00 08:37 -00:59 01:24:06 +03:54
Wall Balls 09:24 01:35:38 09:17 +00:07 01:32:43 +02:55
Roxzone 07:17 01:52:11 10:11 -02:54 01:52:11
Based on 625 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Fawad Dalwai's overall performance in the 2023 London Hyrox race was commendable. With an overall rank of 1711 out of 2806 athletes, he finished in the top 60% of participants. In his age group (30-34), he ranked 378 out of 580 athletes, placing him in the top 65%. Fawad's total race time was 01:52:11, with a total running time of 00:55:47, which was 03:37 slower than the average running time.

Fawad's best running lap was 00:04:38, which was 00:43 faster than the average. This indicates that he has a good running ability and can maintain a strong pace. However, there were certain segments where Fawad lost time compared to the average, which we will discuss in the next section.

Segments to Improve


1. Running 5:
Fawad's time in this segment was 00:10:20, which was 03:19 slower than the average. To improve this segment, Fawad should focus on increasing his running speed and endurance. He can incorporate interval training, such as high-intensity intervals and tempo runs, into his training routine. Additionally, hill sprints and plyometric exercises can help improve his leg power and speed.

2. Sled Pull:
Fawad's time in this segment was 00:08:18, which was 01:08 slower than the average. To improve his performance in the sled pull, Fawad should work on strengthening his upper body and grip strength. Pull-ups, rows, and deadlifts can help build the necessary strength for this exercise. Additionally, practicing proper technique and body positioning during the sled pull can help optimize his efficiency.

3. Running 3:
Fawad's time in this segment was 00:07:43, which was 00:59 slower than the average. To improve his running performance in this segment, Fawad should focus on increasing his endurance and pace. Incorporating longer distance runs and tempo runs into his training routine can help improve his endurance. Additionally, interval training and hill workouts can help improve his speed and strength.

4. Sled Push:
Fawad's time in this segment was 00:04:33, which was 00:19 slower than the average. To improve his performance in the sled push, Fawad should focus on building lower body strength and power. Squats, lunges, and explosive exercises like box jumps can help improve his leg strength. Additionally, practicing proper technique and body positioning during the sled push can help optimize his efficiency.

5. Farmers Carry:
Fawad's time in this segment was 00:03:03, which was 00:14 slower than the average. To improve his performance in the farmers carry, Fawad should focus on strengthening his grip and upper body. Exercises like farmer's walks, deadlifts, and kettlebell swings can help build the necessary strength. Additionally, practicing proper form and grip positioning during the carry can help optimize his efficiency.

Strategies


During the race, Fawad should focus on pacing himself properly to avoid fatigue and maintain a steady performance throughout. He should aim to start at a pace that he can sustain throughout the race, rather than starting too fast and burning out. By conserving energy and strategically planning his efforts, Fawad can ensure a more consistent and efficient race performance.

Additionally, Fawad should pay special attention to his transitions in the roxzone. As his roxzone time was 02:43 faster than average, it suggests that he performed well in the transition periods. However, he can still work on improving his overall fitness and transition time to further optimize his race performance.

In conclusion, Fawad Dalwai showed a strong overall performance in the 2023 London Hyrox race. While he excelled in certain segments, there were areas where he can make improvements. By implementing specific training strategies and techniques, focusing on building strength and endurance, and optimizing his running form, Fawad can enhance his performance in the identified areas. With proper race strategies and consistent training, Fawad has the potential to achieve even better results in future races.

Similar Athletes
Rodriguez Martinez Fabian Celerino 2024 Ciudad de Mexico 01:52:04
Wong Daniel 2023 Hong Kong 01:52:25
Errico John 2024 New York 01:52:33
Walker Thomas 2024 Manchester 01:52:39
Frenkel Mark 2023 Dallas 01:51:41
Olomi Jamil 2023 Chicago 01:51:44
Brasch Tino 2023 Köln 01:52:21
Van Duijn Erik 2024 Rotterdam 01:52:08
Bernardeau Cedric 2023 New York 01:52:25
Perez Nadal Francisco Jose 2024 Malaga 01:52:39

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