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
1000 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 1000 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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Tzaqafi Muhammad Gailan'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 Tzaqafi Muhammad Gailan'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 1000 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 Tzaqafi Muhammad Gailan'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 Tzaqafi Muhammad Gailan'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
04:57.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Muhammad, first off, big props for tackling the 2024 Hong Kong Hyrox event! Finishing in the top 16% overall and 44% in your age group is nothing to scoff at. You’ve shown that you’ve got some serious grit. Your overall time of 01:30:49 is impressive, especially with a total running time of 00:44:33, which is a solid 28 seconds faster than average. Clearly, you’ve got a runner's heart!
However, let’s address the elephant in the room. Your pacing in the first running segment (00:04:47) was a bit off, and it seems like you might have started a tad too fast, hovering around the 59th percentile. A little adjustment there could help you maintain energy for the later stages. It’s like that old saying: “Slow and steady wins the race… until you realize you’re actually in a race!” 🏃♂️💨
It's evident you have a running profile, so don’t neglect the strength work. Balancing both will take you to the next level. Now, let’s dig deeper into where you can tighten things up and leave more competition in the dust!
Segments to Improve:
Sled Pull (00:06:28) - 89th percentile: This segment was your toughest nut to crack. To improve:
Drill: Resistance Band Pulls - Set up a band anchored at waist height and practice pulling it towards you with a strong, steady form. Aim for 3 sets of 10-15 reps.
Technique: Focus on your hip hinge - Keep your back straight and engage your core. Think of pulling through your elbows rather than your hands.
Burpees Broad Jump (00:06:41) - 83rd percentile: This one was quite the hurdle. To turn this into a strength:
Drill: Jump Squats - Incorporate jump squats into your routine. They’ll not only help with explosiveness but also improve your burpee transitions. Aim for 4 sets of 8-12 reps.
Technique: Make your burpees fluid - Practice the rhythm of your burpees. Focus on transitioning smoothly from the jump to the squat position.
Sled Push (00:03:44) - 78th percentile: A tough segment that you can definitely work on:
Drill: Pushing a weighted sled - Gradually increase the load to build strength and endurance. Practice pushing for 20-30 meters, resting, and repeating.
Technique: Keep your body low - Drive through your legs and keep your shoulders over the sled for maximum power.
Sandbag Lunges (00:05:52) - 72nd percentile: This segment could use some love:
Drill: Weighted Lunges - Incorporate lunges into your leg workout but increase the weight. Aim for 4 sets of 10-12 reps per leg.
Technique: Focus on form - Make sure your knee doesn’t go past your toes. Keep your chest up and core engaged.
Farmers Carry (00:02:24) - 63rd percentile: A quick win here is possible:
Drill: Farmer's Carry with increasing weights - Walk for 30-60 seconds, keeping a tight grip and strong posture. Aim for 4 sets.
Technique: Keep your core tight - This will keep you balanced and efficient.
Race Strategies:
Now, let’s talk strategy. You’ve got the running down, but to tackle those strength segments effectively:
Pacing: Consider pacing your runs more conservatively at the start to conserve energy for the strength segments. It’s a marathon, not a sprint… unless you’re sprinting marathons, then we need to talk! 😜
Transition Time: Your Roxzone was impressive, being 01:38 faster than average! Keep that momentum going. Practice transitioning quicker in training; it’s all about getting in and out efficiently.
Stay Hydrated: Hydration is key. A well-hydrated athlete performs better. Just remember, you’re not a camel—don't overdo it!
Conclusion:
Muhammad, you've shown that you have the potential to be a strong contender. Remember, “Success is what happens after you have survived all your mistakes.” So, learn from this race, implement the drills, and keep pushing your limits. You’ve got this! 💪
Keep that determination alive, work on those segments, and let’s turn those weaknesses into strengths. I'm with you every step of the way! Remember, “Pain is temporary, but glory is forever!” Let’s crush the next one, champ! The Rox-Coach is here to help you level up! 🏆