Dive into this athlete’s performance at 2024 Malaga 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 Michna David'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 Michna David'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 Michna David'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 Michna David'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
04:10.
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:
David Michna's performance in the 2024 Malaga HYROX race places him solidly in the upper mid-tier of his age group and overall. His overall rank (612 out of 1012) and age group rank (131 out of 223) indicate a competitive showing, with notable strengths in strength-based exercises, as seen in his exceptional performance in the Farmers Carry, Sandbag Lunges, and Wall Balls. However, his total running time being 02:15 slower than average suggests a runner profile that needs strengthening. The analysis also reveals that David tends to start his running segments at a pace that is too slow, as indicated by his performance in the first four runs compared to the average. Furthermore, the significantly slower Roxzone time suggests areas for improvement in overall fitness and transition efficiency. David's profile leans towards being better at strength exercises but needs to focus on improving his running and transition times to enhance his overall performance.
Segments to Improve:
Total Running Time: With a total time that is notably slower than average, it's clear that running endurance and speed are areas needing significant attention. Interval training can be particularly effective, mixing short bursts of high-intensity running with periods of rest. Incorporating hill sprints and tempo runs can also improve both speed and endurance. Additionally, focusing on running form, such as maintaining a proper posture and minimizing ground contact time, can enhance efficiency and speed.
Roxzone: The slower Roxzone time suggests a need for better overall fitness and faster transitions between exercises. Circuit training, combining cardiovascular exercises with strength training at a brisk pace, can mimic the demands of transitioning during a race. Practicing specific transitions between the types of exercises encountered in HYROX races can also reduce Roxzone times. Emphasizing agility drills and short, intense cardio sessions can improve quickness in transitions.
Ski Erg, Sled Pull, and Rowing: These segments, while not the weakest, show room for improvement. For the Ski Erg and Rowing, increasing cardiovascular endurance through longer, steady-state cardio sessions combined with interval training can boost performance. Implementing strength training focused on the upper body, core, and back will also enhance power in these segments. For the Sled Pull, exercises like deadlifts, farmer’s walks, and leg presses can build the necessary strength. Practicing the actual movements with incrementally increasing weights can also provide significant benefits.
Race Strategies:
Pacing: David should focus on a more consistent pacing strategy for the running segments. Starting slightly faster than his current pace but ensuring he does not exhaust himself in the initial stages can help shave off critical minutes. Monitoring his heart rate can help maintain an optimal pace throughout the race.
Strength Segments: Given his strength in specific exercises, David should aim to maintain or slightly improve these while focusing more intensely on his weaker segments. However, not neglecting his strengths is crucial; continuing to refine technique and increase efficiency in these areas can yield even better times.
Transitions (Roxzone): Minimizing rest time and practicing swift transitions between segments can significantly impact overall performance. Simulating race conditions in training, where David moves quickly from one exercise to the next, can improve his Roxzone times. Mental rehearsal and strategizing the order of operations for each transition can also reduce wasted time during the race.
By addressing these specific areas of improvement with targeted training and strategic race planning, David Michna can significantly enhance his performance in future HYROX races. The focus should be on a balanced approach that does not neglect his strengths but prioritizes elevating his running endurance, speed, and transition efficiency to match his evident prowess in strength-based challenges.
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