Dive into this athlete’s performance at 2024 Glasgow 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 Ryan 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 Ryan 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 Ryan 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 Ryan 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
04:17.
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 Ryan's performance in the 2024 Glasgow HYROX event places him in the top half of both the overall and age group categories, indicating a strong showing against a competitive field. His total running time was 01:30 faster than average, suggesting a runner's profile with substantial endurance and speed. However, the variance in performance across different segments indicates room for improvement in specific strength exercises and perhaps pacing strategy. Notably, Michael appears to start slightly slower but gains momentum, as evidenced by faster times in later running segments. This pacing strategy suggests good endurance but highlights the potential for a more aggressive start without sacrificing end performance. The segments of Wall Balls, Burpees Broad Jump, and Sandbag Lunges, in particular, stand out for improvement.
Segments to Improve:
Wall Balls: Michael's performance was significantly slower than average in this segment. To improve, focus on building lower body strength and power through exercises such as squats, thrusters, and medicine ball throws. Additionally, practicing Wall Balls with varying weights and heights can help improve technique and endurance. Emphasize the importance of maintaining a strong and stable core throughout the movement to increase efficiency.
Burpees Broad Jump: The slower time suggests a need for improvement in explosive power and coordination. Plyometric exercises like box jumps, broad jumps, and burpees will be beneficial. Incorporate interval training with these exercises to mimic race conditions, focusing on maintaining form and power throughout each jump and burpee.
Sandbag Lunges: To address the slower time, Michael should focus on leg strength and stability. Exercises such as lunges (with and without weight), step-ups, and weighted squats will help build the necessary muscle groups. Sandbag-specific training, focusing on grip strength and transition efficiency, can also improve performance in this segment.
Sled Push: The slower time here indicates a need for increased leg power and improved technique. Incorporating heavy sled pushes, tire flips, and leg press exercises can help build the required strength. Technique-wise, practicing short, powerful bursts with the sled, focusing on body positioning and leg drive, will enhance efficiency.
Race Strategies:
Early Race Pacing: Given Michael's tendency to start slower, a slightly more aggressive start could be beneficial. This doesn't mean going all-out from the beginning but rather finding a pace that's a touch faster than comfortable to avoid leaving too much in the tank for the end.
Strength Segment Focus: For segments identified as weaker, such as Wall Balls and Burpees Broad Jump, incorporating brief, high-intensity strength work in the weeks leading up to the race can help. This includes focusing on the specific movements and muscles involved in each segment.
Transition and Recovery: Improving Roxzone times can significantly impact overall performance. Practice transitions between running and strength exercises to reduce downtime. Additionally, incorporating active recovery techniques post-training, such as stretching and foam rolling, can help maintain overall fitness and readiness for each race segment.
Endurance and Stamina Building: Despite a strong running profile, continuous improvement in endurance through long-distance runs, interval training, and tempo runs will ensure maintaining or even improving running times while also being able to handle the strength segments more effectively.
Implementing these strategies and focusing on identified areas for improvement should help Michael Ryan enhance his performance in future HYROX events, turning potential weaknesses into strengths and achieving a more balanced profile as a competitive fitness athlete.
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