Dive into this athlete’s performance at 2020 Dallas 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 260 similar athletes.
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.
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.
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.
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.
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 23:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 20:42 | 01:17:05 to 56:23 | 87.7% |
| Sled Pull | 01:00 | 08:19 to 07:19 | 4.2% |
| Farmers Carry | 01:00 | 04:07 to 03:07 | 4.2% |
| Sled Push | 00:54 | 05:13 to 04:19 | 3.8% |
| Ski Erg | 00:00 | 04:43 to 04:43 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:58 to 02:58 | 0.0% |
| Rowing | 00:00 | 04:48 to 04:48 | 0.0% |
| Sandbag Lunges | 00:00 | 05:29 to 05:29 | 0.0% |
| Wall Balls | 00:00 | 06:56 to 06:56 | 0.0% |
| Malamug Khalil | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:04 | 00:00 | 05:46 +00:18 | 00:00 +00:00 |
| Ski Erg | 04:43 | 06:04 | 04:56 -00:13 | 05:46 +00:18 |
| Running 2 | 07:06 | 10:47 | 06:39 +00:27 | 10:42 +00:05 |
| Sled Push | 05:13 | 17:53 | 04:14 +00:59 | 17:21 +00:32 |
| Running 3 | 08:27 | 23:06 | 07:34 +00:53 | 21:35 +01:31 |
| Sled Pull | 08:19 | 31:33 | 07:13 +01:06 | 29:09 +02:24 |
| Running 4 | 09:46 | 39:52 | 07:34 +02:12 | 36:22 +03:30 |
| Burpees Broad Jump | 02:58 | 49:38 | 08:48 -05:50 | 43:56 +05:42 |
| Running 5 | 11:18 | 52:36 | 08:04 +03:14 | 52:44 -00:08 |
| Rowing | 04:48 | 01:03:54 | 05:37 -00:49 | 01:00:48 +03:06 |
| Running 6 | 10:52 | 01:08:42 | 07:39 +03:13 | 01:06:25 +02:17 |
| Farmers Carry | 04:07 | 01:19:34 | 02:59 +01:08 | 01:14:04 +05:30 |
| Running 7 | 09:10 | 01:23:41 | 07:39 +01:31 | 01:17:03 +06:38 |
| Sandbag Lunges | 05:29 | 01:32:51 | 08:13 -02:44 | 01:24:42 +08:09 |
| Running 8 | 11:26 | 01:38:20 | 09:55 +01:31 | 01:32:55 +05:25 |
| Wall Balls | 06:56 | 01:49:46 | 10:34 -03:38 | 01:42:50 +06:56 |
| Roxzone | 08:14 | 02:04:47 | 11:23 -03:09 | 02:04:47 |
Specific training strategies and techniques for improvement:
1. Running Performance:
- Khalil's total running time was 17 minutes and 56 seconds slower than the average. To improve his running performance, he should focus on specific running drills and exercises.
- Interval Training: Incorporate interval training sessions to improve speed and endurance. This can involve alternating between high-intensity sprints and recovery periods.
- Hill Training: Include hill sprints and uphill running in training sessions to build strength and improve running efficiency.
- Tempo Runs: Perform tempo runs at a challenging pace for sustained periods to improve speed and endurance.
- Plyometric Exercises: Incorporate plyometric exercises such as bounding, box jumps, and skipping to enhance power and running efficiency.
2. Strength and Conditioning:
- Khalil's performance in segments such as Sled Pull, Sled Push, and Farmers Carry was slower than the average. To improve these segments, he should focus on strength and conditioning exercises.
- Weightlifting: Incorporate compound movements such as squats, deadlifts, and lunges to build overall strength and improve performance in strength-based segments.
- Functional Training: Include exercises that mimic the movements required in the race, such as sled pushes and pulls, to improve specific muscle groups used in these segments.
- Core Training: Strengthening the core muscles through exercises like planks, Russian twists, and medicine ball throws can enhance stability and overall performance.
Overall, Khalil Malamug demonstrated a strong performance in the 2020 Dallas Hyrox race. By implementing the suggested training strategies and techniques, focusing on both running and strength training, he can improve his performance in the identified areas. With consistent training and proper race strategies, Khalil has the potential to achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Villarino Redondo Álvaro | 2021 Madrid | 02:04:31 | |
| Lamba Ishan | 2024 Singapore | 02:04:55 | |
| Kästel Stephan | 2022 Frankfurt | 02:04:37 | |
| Luckner Nikolas | 2023 Hamburg | 02:04:36 | |
| Vegerano Kristian | 2024 Melbourne | 02:04:21 | |
| Wuebbe Mark | 2022 Essen | 02:04:34 | |
| Engenios Blanco Jorge | 2024 Madrid | 02:04:59 | |
| Nash Chris | 2024 Stockholm | 02:04:45 | |
| Schäfer Markus | 2023 Karlsruhe | 02:04:37 | |
| Stokes Ronald | 2024 Turin | 02:04:38 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 New York | 02:00:48 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
