Dive into this athlete’s performance at 2024 Singapore 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
257 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 Pro 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 257 athletes with similar finish time in Hyrox Pro 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 257 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Gmach Selim'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 Gmach Selim'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 257 athletes with similar finish time in Hyrox Pro 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 Gmach Selim'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 Pro 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 Gmach Selim'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
06:19.
Check the detail of the improvement plan below.
Based on 257 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Selim Gmach, competing in the HYROX PRO category, showcased a balanced performance in the 2024 Singapore race. His overall rank was 73 out of 184 athletes, placing him in the top 39%. In his age group (35-39), he ranked 19th among 46 competitors, which is within the top 41%. His overall time was 01:38:05, with a total running time of 00:45:53, which was 00:24 slower than the average. This suggests that while his running is slightly below average, his strength activities, especially in the sled push and sled pull, are commendable. His pacing was relatively consistent, but he started a bit slower than average, which indicates a conservative start. He appears to have a hybrid profile with potential in both running and strength but could benefit from targeted improvements in both areas.
Segments to Improve
Sandbag Lunges: This was the weakest segment, with a time of 00:08:25, which is 02:08 slower than average. Focus on improving leg strength and endurance. Recommended exercises include Bulgarian split squats, lunges with weight, and step-ups. Incorporating plyometric lunges can also enhance explosive power.
Wall Balls: Selim's performance in this segment was 01:21 slower than average. To improve, work on upper body strength and coordination with exercises like medicine ball throws, overhead presses, and core stability exercises. Practicing wall balls with varied weights can help in building the necessary endurance.
Burpees Broad Jump: With a time 00:34 slower than average, focus on improving overall conditioning and explosive power. Drills such as burpee box jumps and explosive push-ups can be beneficial. It’s also important to practice transitioning smoothly between the burpee and jump phases.
Ski Erg: Although only 00:16 slower than average, refining technique can yield improvements. Focus on stroke efficiency and power by incorporating interval training and technique drills.
Total Running Time: The overall running was slightly slower. To improve, incorporate interval training, tempo runs, and hill sprints to enhance speed and endurance. Running drills that mimic race conditions, such as running post-exercise, can help adapt to compromised running scenarios.
Race Strategies
Start with a Balanced Pace: Aim for a steady pace at the beginning to conserve energy for later stages. Implement a pacing strategy that allows for stronger finishes in each segment.
Efficient Transitions: Selim's Roxzone time was notably faster. Maintain this efficiency by practicing quick transitions between exercises during training sessions.
Focus on Compromised Running: Practice running after completing strength exercises to simulate race conditions. This will help in maintaining running form and speed during the race.
Hydration and Nutrition: Ensure adequate hydration and a nutrition strategy that supports sustained energy levels throughout the event.
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 Pro Men