Dive into this athlete’s performance at 2024 Singapore National Stadium 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.
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 Howard Michael'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 Howard Michael'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 Howard Michael'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 Howard Michael'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
03:30.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Michael Howard demonstrated a solid performance in the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 169 out of 1325 athletes, placing him in the top 12%. His rank within his age group (35-39) was 37 out of 296, also in the top 12%. His total running time of 43:15 was 9 seconds faster than average, indicating a strong running capability. Notably, Michael's Sled Push time was significantly better than average, highlighting his strength in this area. However, his Wall Balls segment was notably slower than average, suggesting an area for improvement. Michael's initial running segments showed a slow start, but he paced well in the middle and slightly slowed towards the end. Overall, Michael exhibits a balanced profile with strengths in both running and strength-based exercises, but with room for improvements in transitions and specific strength segments.
Segments to Improve
Wall Balls: Michael's performance in the Wall Balls was slower by 1:12 compared to the average. To improve this, focus on developing shoulder and leg endurance. Exercises:
Wall Ball Drills: Perform sets of wall balls with increasing repetitions to build endurance.
Strength Training: Incorporate overhead presses and squats to build the necessary muscle groups.
Form Improvements: Ensure proper squat depth and explosive upward movement to maximize efficiency.
Roxzone: The Roxzone transition time was slower by 45 seconds. Improving transitions can be achieved by practicing efficient movement between exercises. Drills:
Transition Drills: Simulate race conditions and practice moving quickly between different exercises without rest.
Time Management: Focus on minimizing rest time during transitions.
Sled Pull: This segment was on par with the average, but still has room for improvement. Techniques and Exercises:
Grip Strength Training: Use farmer's walks and deadlifts to enhance grip strength.
Pulling Drills: Incorporate sled pull variations with increasing resistance to build power.
Burpees Broad Jump and Sandbag Lunges: Although faster than average, focusing on maintaining speed and form can further enhance performance. Exercises:
Plyometric Training: Include box jumps and jump squats to improve explosive strength.
Lunge Variations: Practice walking lunges with added resistance to build endurance.
Race Strategies
Pacing: Begin the race at a consistent pace rather than starting too slow. Monitor effort levels to avoid fatigue in later stages.
Strength-Endurance Balance: Incorporate hybrid workouts that combine running with strength exercises to simulate race conditions.
Transition Efficiency: Focus on minimizing time spent in the Roxzone by planning and practicing swift transitions.
Race Simulation: Regularly simulate race environments in training to build familiarity and confidence.