Dive into this athlete’s performance at 2019 New York 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 535 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 Day 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 Day Michael'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 Day 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.
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 Day 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 06:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 04:09 | 07:18 to 03:09 | 65.2% |
| Sled Pull | 01:39 | 06:55 to 05:16 | 25.9% |
| Burpees Broad Jump | 00:27 | 04:11 to 03:44 | 7.1% |
| Rowing | 00:07 | 04:30 to 04:23 | 1.8% |
| Ski Erg | 00:00 | 03:58 to 03:58 | 0.0% |
| Farmers Carry | 00:00 | 01:40 to 01:40 | 0.0% |
| Sandbag Lunges | 00:00 | 03:36 to 03:36 | 0.0% |
| Wall Balls | 00:00 | 04:57 to 04:57 | 0.0% |
| Run Total | 00:00 | 35:22 to 35:22 | 0.0% |
| Day Michael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:42 | 00:00 | 04:01 -00:19 | 00:00 +00:00 |
| Ski Erg | 03:58 | 03:42 | 04:07 -00:09 | 04:01 -00:19 |
| Running 2 | 04:17 | 07:40 | 04:19 -00:02 | 08:08 -00:28 |
| Sled Push | 07:18 | 11:57 | 03:29 +03:49 | 12:27 -00:30 |
| Running 3 | 04:35 | 19:15 | 04:42 -00:07 | 15:56 +03:19 |
| Sled Pull | 06:55 | 23:50 | 05:46 +01:09 | 20:38 +03:12 |
| Running 4 | 04:31 | 30:45 | 04:44 -00:13 | 26:24 +04:21 |
| Burpees Broad Jump | 04:11 | 35:16 | 04:05 +00:06 | 31:08 +04:08 |
| Running 5 | 04:40 | 39:27 | 04:48 -00:08 | 35:13 +04:14 |
| Rowing | 04:30 | 44:07 | 04:26 +00:04 | 40:01 +04:06 |
| Running 6 | 04:25 | 48:37 | 04:42 -00:17 | 44:27 +04:10 |
| Farmers Carry | 01:40 | 53:02 | 02:05 -00:25 | 49:09 +03:53 |
| Running 7 | 04:31 | 54:42 | 04:46 -00:15 | 51:14 +03:28 |
| Sandbag Lunges | 03:36 | 59:13 | 04:43 -01:07 | 56:00 +03:13 |
| Running 8 | 04:44 | 01:02:49 | 05:08 -00:24 | 01:00:43 +02:06 |
| Wall Balls | 04:57 | 01:07:33 | 06:16 -01:19 | 01:05:51 +01:42 |
| Roxzone | 05:09 | 01:17:32 | 05:25 -00:16 | 01:17:32 |
To improve Sled Push performance, Michael can incorporate the following training strategies and techniques:
1. Strength Training: Include exercises such as squats, lunges, and deadlifts to build lower body and core strength, which are crucial for pushing heavy sleds.
2. Explosive Power: Incorporate plyometric exercises like box jumps and medicine ball throws to develop explosive power, which will assist in pushing the sled with greater force.
3. Technique: Ensure proper body positioning and technique when pushing the sled. Maintain a low center of gravity, engage the core, and use the legs to generate power.
To improve Sled Pull performance, Michael can implement the following training strategies and techniques:
1. Upper Body Strength: Focus on exercises that target the back, shoulders, and arms, such as pull-ups, rows, and overhead presses. Strengthening these muscle groups will enhance pulling power.
2. Grip Strength: Incorporate exercises like farmer's carries, dead hangs, and grip strengtheners to improve grip strength, which is essential for efficient pulling.
3. Technique: Practice proper body mechanics during the sled pull, maintaining a strong and upright posture while engaging the back and arms for maximum pulling power.
In summary, Michael Day showcased impressive performance in the 2019 New York Hyrox race. While excelling in the running segments, he should focus on improving his Sled Push and Sled Pull times to further enhance his overall performance. By incorporating specific training strategies, techniques, and exercises tailored to address these areas of improvement, Michael can continue to excel in future races. Additionally, implementing effective race strategies, such as proper pacing and efficient transitions, will contribute to overall success.
| Similar Athletes | |||
|---|---|---|---|
| Thijssen Ramon | 2024 Amsterdam | 01:17:18 | |
| Tunkkari Monir | 2023 Stockholm | 01:17:41 | |
| Philippe Paul | 2023 Paris | 01:17:38 | |
| Archer Harry | 2024 London | 01:17:51 | |
| White Paul | 2023 Dublin | 01:17:09 | |
| Barreto Nuno | 2021 Birmingham | 01:17:12 | |
| Connor Paul | 2023 Manchester | 01:17:50 | |
| Landi Andrea | 2024 Milan | 01:17:20 | |
| Loßin Lars | 2019 Hannover | 01:17:58 | |
| Mcnab Robbie | 2023 Glasgow | 01:17:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2020 Chicago | 01:15:25 | |
| 2022 New York | 01:13:04 | |
| 2020 Dallas | 01:16:39 | |
| 2023 Chicago - North American Open Championship | 01:06:52 | |
| 2022 Chicago | 01:15:56 | |
| 2022 Las Vegas | 01:13:45 | |
| 2023 World Championships Manchester | 01:10:46 | |
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