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.
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 Johnson 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 Johnson 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 Johnson 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 Johnson 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
03:08.
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 Johnson delivered a commendable performance in the 2024 Melbourne Hyrox race, achieving an overall rank of 658, placing him in the top 36% of all participants. Within his age group (25-29), he achieved a similar percentile rank. His total running time of 43:18 was a standout, being 1:14 faster than the average, highlighting his strong running capabilities. This suggests that Michael has a runner profile. However, his performance in some strength-based exercises, particularly the Sandbag Lunges, indicates potential areas for improvement. His pacing was well-managed, as indicated by consistent improvements in running times from the first to the fourth segments, suggesting he started at a sustainable pace without burning out too early.
Segments to Improve
Sandbag Lunges: This was the most challenging segment, with a time of 7:38, significantly slower than the average. To improve:
Exercises: Incorporate weighted lunges, Bulgarian split squats, and step-ups with a focus on form and increasing load over time.
Form Correction: Focus on maintaining proper posture, ensuring that the knee does not extend past the toes, and engaging the core for stability.
Drills: Practice lunges in a fatigued state to simulate race conditions, gradually increasing weight and reps.
Roxzone: Time spent in transitions was slower than average. To improve:
Drills: Practice transition drills that simulate the race environment, focusing on quick and efficient movement between stations.
Conditioning: Engage in high-intensity interval training (HIIT) to improve overall fitness and reduce recovery time.
Wall Balls: Slightly slower time could be improved with:
Exercises: Perform wall ball shots with varying weights and heights to build strength and endurance.
Form Correction: Work on achieving a consistent squat depth and smooth release during the throw to improve efficiency.
Burpees Broad Jump: Although close to average, there is room for improvement:
Exercises: Include plyometric exercises such as box jumps and squat jumps to enhance explosive power.
Drills: Perform burpees under fatigue to simulate race conditions and practice maintaining a steady pace.
Race Strategies
Pacing: Maintain a consistent pace throughout the running segments, utilizing his strength in running to gain time.
Transition Efficiency: Focus on minimizing time spent in the Roxzone by rehearsing transitions and reducing rest intervals.
Strength Maintenance: Given the runner profile, allocate more training towards strength-based exercises to balance overall performance.
Nutritional Strategy: Ensure adequate hydration and nutrition pre-race to maintain energy levels and optimize performance.
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