Dive into this athlete’s performance at 2024 Melbourne 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.
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 Burgess 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 Burgess 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 Burgess 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 Burgess 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 04:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 01:39 | 06:44 to 05:05 | 40.6% |
| Sled Pull | 00:52 | 05:45 to 04:53 | 21.3% |
| Burpees Broad Jump | 00:30 | 05:49 to 05:19 | 12.3% |
| Wall Balls | 00:24 | 06:49 to 06:25 | 9.8% |
| Farmers Carry | 00:20 | 02:28 to 02:08 | 8.2% |
| Rowing | 00:17 | 05:06 to 04:49 | 7.0% |
| Ski Erg | 00:02 | 04:29 to 04:27 | 0.8% |
| Sled Push | 00:00 | 02:07 to 02:07 | 0.0% |
| Run Total | 00:00 | 41:28 to 41:28 | 0.0% |
| Burgess Michael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:42 | 00:00 | 04:45 -00:03 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:42 | 04:29 +00:00 | 04:45 -00:03 |
| Running 2 | 04:36 | 09:11 | 05:06 -00:30 | 09:14 -00:03 |
| Sled Push | 02:07 | 13:47 | 03:00 -00:53 | 14:20 -00:33 |
| Running 3 | 04:39 | 15:54 | 05:33 -00:54 | 17:20 -01:26 |
| Sled Pull | 05:45 | 20:33 | 05:08 +00:37 | 22:53 -02:20 |
| Running 4 | 05:01 | 26:18 | 05:33 -00:32 | 28:01 -01:43 |
| Burpees Broad Jump | 05:49 | 31:19 | 05:38 +00:11 | 33:34 -02:15 |
| Running 5 | 05:08 | 37:08 | 05:44 -00:36 | 39:12 -02:04 |
| Rowing | 05:06 | 42:16 | 04:53 +00:13 | 44:56 -02:40 |
| Running 6 | 05:21 | 47:22 | 05:35 -00:14 | 49:49 -02:27 |
| Farmers Carry | 02:28 | 52:43 | 02:16 +00:12 | 55:24 -02:41 |
| Running 7 | 05:18 | 55:11 | 05:33 -00:15 | 57:40 -02:29 |
| Sandbag Lunges | 06:44 | 01:00:29 | 05:23 +01:21 | 01:03:13 -02:44 |
| Running 8 | 06:47 | 01:07:13 | 06:14 +00:33 | 01:08:36 -01:23 |
| Wall Balls | 06:49 | 01:14:00 | 06:50 -00:01 | 01:14:50 -00:50 |
| Roxzone | 08:12 | 01:28:54 | 07:14 +00:58 | 01:28:54 |
Michael Burgess delivered a commendable performance, finishing in the top 36% overall and the top 35% in his age group at the 2024 Melbourne Hyrox event. His overall time was 01:28:54. A notable strength was his total running time of 00:41:28, which was 02:59 faster than the average, indicating a strong runner profile. Michael excelled in several running segments, particularly the middle sections, and demonstrated exceptional pacing, maintaining a strong start that was neither too fast nor too slow. However, his Roxzone time indicates a need for more efficient transitions, and several strength-based exercises showed room for improvement.
Transition times can be improved with targeted drills to enhance agility and transition efficiency. Consider incorporating shuttle runs and cone drills to improve quick footwork and transitions between exercises.
Focus on form and strength for lunges. Include weighted lunge variations, such as Bulgarian split squats and walking lunges, to build lower body strength and stability. Emphasize maintaining a strong core and proper posture throughout the movement.
Target upper body and grip strength by incorporating heavy rope pulls and sled drags into training. Focus on proper pulling mechanics, ensuring a strong and stable stance to maximize force generation.
Improve explosive power and endurance with plyometric exercises like box jumps and depth jumps. Practice burpees with a focus on minimizing transition time between the push-up and jump phases.
Develop upper body and core strength with medicine ball slams and overhead presses. Focus on maintaining a consistent rhythm and ensuring efficient power transfer through the legs and core during the exercise.
Enhance grip strength and core stability with heavy carries and forearm strengthening exercises. Practice maintaining an upright posture and controlled breathing during the carry.
Improve rowing efficiency by focusing on technique and cardiovascular endurance. Incorporate interval rowing sessions, emphasizing smooth strokes and consistent pacing.
Practice transitioning between exercises quickly in training to reduce Roxzone time. Consider setting up mini-races in training to simulate race conditions and improve transition efficiency.
Maintain a balanced pace throughout the event, leveraging strong running segments to gain time. Avoid starting too fast to conserve energy for strength-based exercises.
Ensure proper technique during all exercises, especially in the compromise scenarios where running is followed by strength demands. This will help prevent fatigue and improve overall efficiency.
| Similar Athletes | |||
|---|---|---|---|
| Baker Stephen | 2023 Valencia | 01:29:06 | |
| Dillon Elliot | 2023 Hamburg | 01:29:09 | |
| Corley Darryl | 2022 London | 01:28:29 | |
| Weissbrich Guido | 2022 Essen | 01:28:42 | |
| Kritzinger Daniel | 2024 Amsterdam | 01:28:33 | |
| Brock Dale | 2024 Chicago Navy Pier | 01:28:59 | |
| Booth Oliver | 2022 Birmingham | 01:29:11 | |
| Woolcock Reed | 2022 Dallas | 01:28:49 | |
| Outlaw Todd | 2021 Dallas | 01:28:32 | |
| 袁 方 | 2024 Beijing | 01:29:05 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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