Dive into this athlete’s performance at 2024 Rotterdam 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
646 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 646 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 646 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Sawo Pamir'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 Sawo Pamir'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 646 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 Sawo Pamir'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 Sawo Pamir'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
02:43.
Check the detail of the improvement plan below.
Based on 646 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Pamir Sawo's performance in the 2024 Rotterdam HYROX race places him solidly in the middle of the pack within his age group and overall, highlighting both his strengths and areas for improvement. A standout aspect of Pamir's race was his total running time, which was 03:24 faster than average, indicating a strong running capability. This suggests that Pamir has a more runner-oriented profile, excelling in running segments but potentially needing to focus more on strength training to balance his performance. His pacing appeared to be inconsistent, with a strong start and varying speeds throughout, which could indicate pacing strategy issues or fatigue management problems.
Segments to Improve:
Roxzone: Pamir’s transition times are significantly slower than average, indicating a need for improved overall fitness and transition efficiency. Training should include high-intensity interval training (HIIT) to boost endurance and practice rapid transitions between exercises. Drills like circuit training, incorporating quick changes between running, strength exercises, and mock transitions, could be invaluable.
Sandbag Lunges: This segment was particularly challenging, with a performance much slower than average. To improve, Pamir should focus on lower body strength and endurance. Exercises like weighted lunges, squats, and deadlifts will build the necessary muscle groups. Additionally, incorporating lunges with uneven weights or on uneven surfaces can simulate the instability encountered during the race, improving balance and power.
Sled Push: The slower time suggests a need for enhanced lower body power and better technique. Training should include heavy sled pushes and pulls to build strength in the legs and core, as well as short, high-intensity sprints to improve explosive power. Technique drills focusing on body positioning and efficient force application can also be beneficial.
Specific Strength Training for Runners: Given Pamir's running strength, incorporating strength training specifically tailored for runners can help balance his performance. This includes plyometric exercises to improve power, core strengthening for better stability and efficiency, and targeted resistance training for the lower body.
Race Strategies:
Pacing: Given the inconsistency observed in Pamir's pacing, focusing on a more even pacing strategy could conserve energy and improve overall performance. Interval training with a focus on sustaining effort across distances similar to the race's running segments can help Pamir develop a better feel for his pace.
Pre-race and In-race Nutrition: Proper nutrition and hydration strategies tailored to Pamir's needs and the race's demands can significantly impact his energy levels and recovery times between segments.
Mental Preparation: Mental toughness and the ability to maintain focus and motivation throughout the race are crucial. Techniques such as visualization, goal setting, and competitive practice scenarios can prepare Pamir to tackle the race's physical and psychological challenges more effectively.
Recovery Focus: Emphasizing recovery in training, through practices such as adequate rest, active recovery sessions, and mobility work, can improve Pamir's ability to sustain effort throughout the race and potentially reduce transition times in the Roxzone.
By addressing these specific areas for improvement with targeted training and strategic planning, Pamir Sawo can leverage his running strengths while shoring up weaknesses in strength and transition efficiency. This balanced approach will enable him to compete more effectively in future HYROX races and potentially achieve higher rankings in his age group and overall.
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