Hendry Sharif
Performance Analysis
Dive into this athlete’s performance at 2024 Hong Kong 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
498 similar athletes.
Inconsistency detected:
Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 498 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 498 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Hendry Sharif'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 Hendry Sharif'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 498 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 Hendry Sharif'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 Hendry Sharif'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
08:41.
Check the detail of the improvement plan below.
04:38
Potential Improvement
53.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Sharif! First off, let’s give you a high-five for finishing in the top 31% of a whopping 2712 athletes at the 2024 Hong Kong HYROX. That’s a solid effort right there! 🚀 Your overall time of 01:55:54 puts you in a respectable spot, especially considering the competition. Now, when we break down your performance, it’s clear you’ve got a solid running profile with a total running time of 19:17, which is 36:44 faster than average. That’s impressive! It seems like you found your groove during the runs, especially in the second half of the race, but we need to talk about pacing. Your first run (5:31) suggests you might have started a bit on the slower side, and then you picked it up nicely after that. But we’ll dive into that further!
Overall, you’ve got the speed, but there’s some work to do on the strength and transition sides of things. Think of yourself as a well-tuned sports car that sometimes gets stuck in traffic—time to clear those jams! 🏎️💨
Segments to Improve:
Alright, Sharif, let’s tackle those segments that really need some TLC. Here are the key areas where you can level up:
- Roxzone (32:28): Oof, that’s a long pit stop! This is where you lost a lot of time, so let’s focus on improving your transition speed. Work on getting in and out of the exercise zones quicker. A good drill here is to practice quick transitions between exercises during your training sessions. Set a timer and try to beat your best transition times week by week.
- Burpees Broad Jump (12:27): You were in the 98th percentile here—yikes! Focus on refining your technique. Make sure your jumps are explosive, and that you’re landing softly to reduce fatigue. Try doing Tabata-style burpees to build endurance and speed. Aim for 20 seconds of work followed by 10 seconds of rest for 8 rounds. Trust me, it’ll feel like a mini-death, but you’ll thank me later! 💥
- Wall Balls (11:45): Time to channel your inner basketball star! Work on your squat depth and ensure you're using your legs to drive the ball up rather than just your arms. Incorporate wall ball drills into your routine, and aim for continuous sets with minimal rest. A good target is 3 sets of 15 reps, focusing on form and explosiveness.
- Sandbag Lunges (8:25): You know, those bags can be sneaky! Practice lunging with a heavier bag and work on your stability. Incorporate forward and reverse lunges with the sandbag to build strength in different planes of motion. Focus on keeping your core tight to maintain balance.
- Rowing (5:58): Rowing is all about technique and rhythm. Consider incorporating interval training on the rower. Try 5 rounds of 500 meters with 1 minute rest in between. Focus on your drive and recovery phase, ensuring each stroke counts!
- Sled Push (3:43) and Sled Pull (5:44): While you did alright here, there's always room for improvement! To build your strength, try heavy pushing and pulling drills for short distances (20-30 meters) with rest in between. This will help with your explosive power and endurance.
Race Strategies:
Okay, now let’s talk race day strategy. Here are a few tips to optimize your performance:
- Pacing: Start off at a controlled pace for the first run to avoid burning out. Remember, it’s not a sprint; it’s a marathon of sorts. Use that early run to find your rhythm!
- Transitions: Practice those quick transitions in training, and visualize yourself in the race. Think of it as a relay race—every second counts, and you’re passing the baton to yourself!
- Nutrition: Fuel up properly before the race. A mix of carbs and a bit of protein can help keep your energy levels up. Don’t underestimate the power of a good pre-race meal!
- Mindset: Keep a positive attitude throughout the race. If you hit a tough segment, remind yourself why you’re there, and visualize crossing that finish line strong. “Pain is temporary; finishing is forever.”
Conclusion:
Sharif, you’ve got the raw talent, and with a few tweaks, you’ll be unstoppable! Remember, improvement takes time, so be patient with yourself. Set specific goals for each training session, and celebrate your progress along the way. And when the burpees start to feel like a punishment, just remember: “The only bad workout is the one that didn’t happen.” 💪 Keep pushing, keep hustling, and let’s get you ready for your next HYROX challenge! You've got this! 💥
See you in the roxzone!
- The Rox-Coach
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