Alhallak Abdallah
Hyrox Result
Dive into this athlete’s performance at 2024 Dubai 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
225 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 225 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 225 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Alhallak Abdallah'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 Alhallak Abdallah'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 225 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 Alhallak Abdallah'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 Alhallak Abdallah'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
11:33.
Check the detail of the improvement plan below.
10:26
Potential Improvement
90.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Abdallah Alhallak showcased a commendable effort in the 2024 Dubai HYROX race, finishing in the top 70% of all athletes and 9th in his age group. Notably, his performance in exercise zones like the Ski Erg, Burpees Broad Jump, and Wall Balls indicated a strong aptitude for explosive and high-intensity movements, finishing well above average. However, his total running time was 05:25 slower than the average, suggesting a stronger inclination towards strength-based activities over endurance running. The significant slowdown in running segments 3 and 4 indicate a pacing issue, starting too fast and losing stamina in later stages. This hybrid profile suggests potential for improvement in both running endurance and specific strength exercises to enhance overall performance.
Segments to Improve:
- Total Running Time: Abdallah's running segments displayed a notable decline in performance, particularly in the middle stages of the race. To improve endurance and pacing, interval training is recommended. Incorporating sessions of 400m repeats at a faster-than-race pace with equal recovery times can help enhance cardiovascular efficiency. Additionally, integrating long slow distance runs into the weekly routine will build aerobic capacity and endurance.
- Roxzone: The transition times between exercises indicate room for improvement in overall fitness and efficiency. To address this, Abdallah should focus on circuit training that mimics the race format, transitioning quickly between strength exercises and short runs to simulate race conditions and reduce transition times.
- Sled Push: The slower performance in the Sled Push can be attributed to technique and strength. Incorporating lower body strength training, focusing on explosive movements like squats and leg presses, can build the necessary power. Practicing with the sled, focusing on keeping a low center of gravity and driving through the legs, will translate to better technique and performance.
- Sandbag Lunges: Though not the weakest segment, there's room for improvement. Enhanced core stability and lower body strength will aid in this. Exercises such as weighted lunges, deadlifts, and planks will build the requisite strength and stability for better efficiency and speed in sandbag lunges.
- Farmer's Carry: A slight improvement is needed in grip strength and endurance. Incorporating grip-specific exercises such as dead hangs, farmer's walks with incremental weight, and wrist curls will directly impact performance in this segment.
Race Strategies:
- Pacing: Given the tendency to start fast, adopting a more conservative pace at the beginning can conserve energy for a stronger finish. Breaking the race into segments and setting target times based on training performances can help maintain a steady pace.
- Transitions: Minimizing time in the Roxzone is crucial. Practicing quick transitions in training, setting up mock exercise-to-exercise switches, and focusing on efficient movements can shave off valuable seconds.
- Mid-Race Recovery: Implementing brief recovery strategies during slower segments or transitions, such as deep breathing techniques, can aid in maintaining a steady performance throughout the race.
- Nutrition and Hydration: Ensuring adequate hydration and nutrition before and during the race can prevent energy dips, especially in longer events. Experimenting with energy gels or chews during training can identify what works best for sustaining energy levels.
By focusing on these targeted improvements and implementing strategic race strategies, Abdallah has the potential to significantly elevate his performance in future HYROX races. Continuous assessment and adaptation of training routines will be key to addressing these areas and achieving a more balanced profile as a fitness athlete.
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