Dive into this athlete’s performance at 2024 Hamburg 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
341 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 341 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 341 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Dana Afifeh'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 Dana Afifeh'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 341 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 Dana Afifeh'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 Dana Afifeh'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
06:22.
Check the detail of the improvement plan below.
Based on 341 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Afifeh Dana demonstrated a strong performance in the 2024 Hamburg HYROX race, finishing in the top 29% of all athletes and the top 25% in her age group. Notably, her total running time was faster than average, indicating a strong running profile. She was consistently faster than average in all running segments, suggesting a strong initial pace and stamina throughout the race. In addition, she outperformed the average in exercises like the Ski Erg and Rowing, demonstrating her strength in these areas. However, her performance in strength-based segments such as Wall Balls, Burpees Broad Jump, and Sandbag Lunges could be improved.
Segments to Improve:
Wall Balls: Afifeh's time in this segment was significantly slower than the average, suggesting room for improvement. She could benefit from incorporating additional wall ball drills into her training routine to improve her strength and endurance. Techniques such as ensuring proper form, engaging the core and using the legs to drive the movement can help improve performance in this segment.
Burpees Broad Jump: This segment was also a challenge, with Afifeh's time slower than the average. To improve, she might focus on plyometric exercises to increase explosive power and agility. Burpee variations, such as single-leg or lateral burpees, could also help enhance performance in this area.
Sandbag Lunges: Afifeh's performance in this segment indicated a need for strength training, particularly targeting the lower body. Incorporating weighted lunges and squats into her routine could help build the necessary muscle strength. Additionally, practicing lunges with a sandbag across her shoulders could help simulate the race conditions and improve her performance.
Sled Pull and Sled Push: These segments also showed room for improvement. To enhance performance in these areas, Afifeh could incorporate weighted sled pushes and pulls into her training routine. Working on her grip strength could also be beneficial.
Race Strategies:
Afifeh should consider implementing a few strategies during the race for better performance. Firstly, pacing is critical, especially in a race like HYROX where both strength and endurance are tested. While she tends to start strong in running segments, she should ensure she is conserving enough energy for the strength-based exercises. Transitioning efficiently between segments can also save valuable time. In strength-based segments, focusing on maintaining proper form can prevent fatigue and reduce the risk of injury. Finally, incorporating a dynamic warm-up before the race and a cool-down afterwards can aid performance and recovery.