Zbaeda Monder Hyrox Result

Dive into this athlete’s performance at 2023 London 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.

Performance Highlights

GBR GBR Flag Men 35-39 #143001 01:17:51 71st in AG | Top 24.7% 285th | Top 22.3%
+01:43
40:58
Run Total
+00:13
05:07
Avg. Lap
+00:26
04:43
Best Lap
+00:05
32:49
Workout Total
+00:01
04:06
Avg. Workout
-01:45
04:07
Roxzone

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 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 Zbaeda Monder'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 Zbaeda Monder'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 Zbaeda Monder'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 Zbaeda Monder'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 05:55. Check the detail of the improvement plan below.

03:03 Potential Improvement 51.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:03 40:58 to 37:55 51.5%
Burpees Broad Jump 01:12 05:21 to 04:09 20.3%
Sandbag Lunges 01:11 05:21 to 04:10 20.0%
Sled Push 00:18 02:37 to 02:19 5.1%
Farmers Carry 00:09 01:57 to 01:48 2.5%
Ski Erg 00:02 04:14 to 04:12 0.6%
Sled Pull 00:00 03:42 to 03:42 0.0%
Rowing 00:00 04:28 to 04:28 0.0%
Wall Balls 00:00 05:09 to 05:09 0.0%

Splits Time

Zbaeda Monder Perfect Race
Splits Total Average Total
Running 1 04:53 00:00 04:18 +00:35 00:00 +00:00
Ski Erg 04:14 04:53 04:19 -00:05 04:18 +00:35
Running 2 04:43 09:07 04:35 +00:08 08:37 +00:30
Sled Push 02:37 13:50 02:38 -00:01 13:12 +00:38
Running 3 04:54 16:27 04:59 -00:05 15:50 +00:37
Sled Pull 03:42 21:21 04:23 -00:41 20:49 +00:32
Running 4 05:07 25:03 04:57 +00:10 25:12 -00:09
Burpees Broad Jump 05:21 30:10 04:35 +00:46 30:09 +00:01
Running 5 05:19 35:31 05:05 +00:14 34:44 +00:47
Rowing 04:28 40:50 04:37 -00:09 39:49 +01:01
Running 6 05:10 45:18 04:59 +00:11 44:26 +00:52
Farmers Carry 01:57 50:28 01:59 -00:02 49:25 +01:03
Running 7 05:20 52:25 04:57 +00:23 51:24 +01:01
Sandbag Lunges 05:21 57:45 04:31 +00:50 56:21 +01:24
Running 8 05:36 01:03:06 05:25 +00:11 01:00:52 +02:14
Wall Balls 05:09 01:08:42 05:42 -00:33 01:06:17 +02:25
Roxzone 04:07 01:17:51 05:52 -01:45 01:17:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Monder Zbaeda had a strong performance in the 2023 London HYROX race, finishing in the top 14% of all athletes and in the top 16% of his age group. His overall time of 01:17:51 was impressive, showing his dedication and commitment to his fitness training. However, there are areas where Monder can focus on for improvement to further enhance his performance.

Pacing and Profile:
Monder's overall pacing was relatively consistent throughout the race, with no significant fluctuations in his split times. However, it is worth noting that his total running time of 00:40:58 was 02:36 slower than the average for his finish time. This indicates that Monder may benefit from improving his running ability and endurance. While he performed well in the strength-based segments, such as Ski Erg and Sled Push, his running segments could be a focus area for improvement.

Segments to Improve


1. Run Total:
Monder's total running time was slower than average, suggesting that he should prioritize improving his running fitness. To enhance his running performance, Monder can incorporate interval training into his workouts. This can include high-intensity interval training (HIIT) sessions, tempo runs, and hill sprints. Additionally, focusing on building endurance through longer distance runs will also be beneficial.

2. Burpees Broad Jump:
Monder lost significant time in this segment, with a time of 00:05:21, which was 01:03 slower than average. To improve performance in this segment, Monder can incorporate plyometric exercises into his training routine. Exercises such as box jumps, squat jumps, and burpees can help improve explosive power and agility, leading to better performance in the Burpees Broad Jump segment.

3. Sandbag Lunges:
Monder's time of 00:05:21 in this segment was 00:54 slower than average. To improve performance in sandbag lunges, Monder should focus on strengthening his lower body muscles. Exercises such as squats, lunges, and deadlifts can help build strength and endurance in the muscles used during sandbag lunges. Additionally, incorporating walking lunges with a sandbag or weighted vest can simulate the movement pattern and further enhance performance.

4. Running 1, Running 7, Running 5, Running 6:
Monder's split times in these running segments were slower than average. To improve running performance, Monder should incorporate a variety of running workouts into his training routine. This can include speed intervals, hill repeats, and tempo runs. Additionally, working on running form and technique, such as maintaining an efficient stride and proper posture, can also help improve overall running performance.

Strategies


During the race, Monder can implement the following strategies to improve his performance:
1. Pace Management:
Monder should focus on maintaining a consistent pace throughout the race to avoid burning out early. This can be achieved by starting at a sustainable pace and gradually increasing intensity as the race progresses.

2. Efficient Transitions:
Monder should aim to minimize the time spent in the Roxzone, as a slower transition time indicates a need for improved fitness and efficiency. Practicing quick transitions during training sessions can help reduce time lost during the race.

3. Mental Preparation:
Monder should mentally prepare for the challenges ahead and develop strategies to stay motivated and focused throughout the race. Visualizing success, setting small goals, and maintaining a positive mindset can all contribute to improved performance.

In conclusion, Monder Zbaeda had a strong performance in the 2023 London HYROX race. By focusing on improving his running performance and addressing the segments where he lost the most time, Monder can further enhance his overall performance. Implementing specific training strategies and techniques, such as interval training, plyometrics, and strength exercises, will help him become a more well-rounded athlete. Additionally, incorporating race strategies such as pace management, efficient transitions, and mental preparation will contribute to better performance in future 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
Similar Athletes
Tabern Ethan 2024 Stockholm 01:17:23
Thomas Connor 2023 Birmingham 01:18:07
Conroy Victor 2024 Melbourne 01:18:05
Smith Declan 2024 London 01:18:06
Baylon Joshua 2024 Manchester 01:18:05
Murphy Daniel 2024 Malaga 01:17:37
Erwich Dylan 2024 Maastricht 01:17:42
Vernaillen Bart 2024 Milan 01:17:53
Player Cameron 2023 Houston 01:17:45
Castro Adrian 2022 Los Angeles 01:17:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Manchester 01:28:45
2023 London 01:18:10

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