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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Day Michael's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Day Michael hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Day Michael’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 | |||
|---|---|---|---|
| Day Michael | 2019 New York | 01:17:32 | |
| Pötzelsberger Laurenz | 2021 Amsterdam | 01:17:51 | |
| Nybom William | 2024 Malaga | 01:17:37 | |
| Zappa Fabien | 2024 Marseille | 01:17:58 | |
| King David | 2023 Dubai | 01:18:00 | |
| Ruschmeier Yannick | 2023 MĂĽnchen | 01:17:43 | |
| Krause Meiko | World Championships | 01:17:10 | |
| 侯 杰 | 2024 Beijing | 01:17:30 | |
| Foster Steven | 2024 Dublin | 01:17:23 | |
| Speroni Daniele | 2024 Turin | 01:17:40 | |
| 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 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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