Mullarkey Michael
Hyrox Result
Dive into this athlete’s performance at 2024 Copenhagen 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
478 similar athletes.
Race Summary
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 478 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 478 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mullarkey 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 Mullarkey 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 478 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 Mullarkey 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 Mullarkey 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
02:47.
Check the detail of the improvement plan below.
01:07
Potential Improvement
40.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Michael Mullarkey showcased a commendable performance in the 2024 Copenhagen HYROX, finishing in the top 64% of all athletes and demonstrating a strong running profile by completing the total running time 03:50 faster than the average. This indicates a proficiency in endurance and speed over distances, suggesting that Michael has a runner's profile. However, there appears to be an opportunity for improvement in transitions (Roxzone) and strength-based exercises such as the Sled Push and Sled Pull where he lost significant time compared to the average. His pacing started slower in the initial running segment but improved significantly in subsequent runs, indicating potential over-caution at the start or room for a more aggressive start strategy.
Segments to Improve:
- Roxzone: The Roxzone time was significantly slower than average, indicating slower transitions between exercises. To improve, Michael should focus on specific drills that mimic the quick shift of gears needed between exercises, such as circuit training that combines running with functional movements (e.g., burpees, box jumps, kettlebell swings) with minimal rest. Improving overall fitness through high-intensity interval training (HIIT) could also reduce transition times.
- Sled Push and Sled Pull: These segments were notably slower, suggesting a need to enhance lower body strength and power. Implementing strength training sessions focusing on leg and core strength will be vital. Exercises like heavy sled drags, weighted squats, deadlifts, and leg presses can build the required muscle groups. Additionally, practicing the specific technique of the sled push and pull, focusing on stance, grip, and body angle, can significantly improve efficiency and speed in these tasks.
- Wall Balls: To improve the Wall Balls segment, incorporating more explosive power training can be beneficial. This includes medicine ball throws, thrusters, and high-intensity plyometric exercises such as jump squats and box jumps. Focusing on the form, especially the depth of the squat and the power of the upward thrust, can also enhance performance.
Race Strategies:
- Start Strategy: Given the initial slower pacing, Michael could benefit from starting the race slightly more aggressively. This doesn't mean sprinting out of the gate but finding a comfortable yet brisk pace that's sustainable but doesn't leave too much in the tank early on. Practicing pacing strategies in training, where he simulates race day intensity and conditions, could be invaluable.
- Strength and Endurance Balance: Given Michael's evident running strength and areas for improvement in strength-based tasks, a balanced training approach is crucial. Integrating more strength work on lower body and core, specifically targeting movements found in HYROX races, will help. However, maintaining and slightly improving upon his running speed and endurance should not be neglected, ensuring a well-rounded performance capacity.
- Transition Efficiency: Minimizing time in the Roxzone by practicing swift and efficient transitions between exercises can save valuable seconds, which cumulatively can lead to significant improvements in overall time. This includes setting up and finishing exercises in a manner that allows for immediate movement to the next task without unnecessary delays.
In conclusion, Michael's performance in the Copenhagen HYROX race demonstrates a strong foundation with clear areas for targeted improvement. By focusing on increasing strength, especially for the sled push and pull segments, refining race day strategies, and improving transition efficiency, Michael has the potential to significantly improve his overall HYROX performance. Continuous, varied, and specific training tailored to his needs will be the key to his success.
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
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