Malamug Khalil
Hyrox Result
Dive into this athlete’s performance at 2024 New York 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
372 similar athletes.
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 372 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 372 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Malamug Khalil'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 Malamug Khalil'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 372 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 Malamug Khalil'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 Malamug Khalil'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
16:00.
Check the detail of the improvement plan below.
14:01
Potential Improvement
87.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Khalil Malamug's performance in the 2024 New York Hyrox race places him solidly in the middle of the pack, with an overall rank that positions him in the top 54% of all athletes and top 59% in his age group. This performance showcases a balanced athlete with strengths in both strength-oriented and endurance segments. Khalil's best performances were in the strength-oriented events, notably in the Sled Pull and Burpees Broad Jump, where he far exceeded the average times, suggesting a stronger inclination towards strength exercises. However, his total running time was significantly slower than average, indicating a need to focus on improving his endurance and running efficiency. His pacing seemed to start too slowly in the initial running segments, potentially conserving too much energy that could have been utilized in maintaining a steadier pace throughout the race.
Segments to Improve:
- Total Running Time: Khalil's running time was over 10 minutes slower than average, indicating a substantial area for improvement. Focusing on interval training can help improve speed and endurance. Incorporating intervals of high-intensity runs followed by short rest or lower intensity periods will help build both aerobic and anaerobic capacities. Long runs at a steady pace should also be part of the training to improve overall endurance.
- Farmers Carry: To improve the Farmers Carry time, Khalil should focus on grip strength exercises such as dead hangs and wrist curls, as well as core stability workouts like planks and farmer’s walk with increasing distances and weights. This will help in carrying heavier weights more efficiently over distances.
- Rowing: Being slower in rowing suggests a need for better technique and endurance. High-intensity rowing intervals, along with steady-state rowing sessions, can enhance cardiovascular fitness. Technique drills focusing on the catch, drive, finish, and recovery phases of the rowing stroke will also contribute to more effective and efficient rowing.
- Sandbag Lunges: Though not Khalil’s weakest segment, there’s room for improvement. Strengthening the glutes, hamstrings, and quads through squats, deadlifts, and lunges without and with weight will improve performance. Additionally, practicing lunges with sandbags of varying weights will help acclimate to the shifting balance during the race.
Race Strategies:
- Pacing: Khalil should work on finding a sustainable pace for the running segments that allows him to conserve energy without starting too slow. Practicing pacing in training, by running at race pace for varying distances, will help him understand his body’s signals and how to distribute his efforts evenly across the race.
- Transitions: Improving transition times between exercises can shave off valuable seconds. Practicing quick transitions in training, by simulating race day conditions and moving swiftly between different types of exercises, will help minimize rest times and improve overall fitness.
- Strength and Endurance Balance: Given that Khalil shows proficiency in strength exercises but has room to grow in endurance, a balanced training approach is critical. Incorporating both strength and endurance workouts in his regime, possibly on alternate days, will help build a more rounded athletic profile.
- Mental Preparation: Mental resilience plays a crucial role in endurance races. Techniques such as visualization, setting small achievable goals during the race, and positive self-talk can help Khalil maintain focus and motivation throughout the event.
In summary, by focusing on improving running endurance, technique in key exercises, and efficient transitions, Khalil Malamug can significantly enhance his race performance. Tailoring his training to address these specific areas, combined with strategic pacing and mental preparation, will be key to achieving better results in future Hyrox races.
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
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