Dive into this athlete’s performance at 2023 Köln 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 534 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 Vomland 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 Vomland 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 Vomland 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 Vomland 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 04:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:31 | 36:41 to 34:10 | 54.5% |
| Sled Push | 00:35 | 03:26 to 02:51 | 12.6% |
| Sandbag Lunges | 00:30 | 04:32 to 04:02 | 10.8% |
| Burpees Broad Jump | 00:26 | 03:46 to 03:20 | 9.4% |
| Farmers Carry | 00:18 | 02:03 to 01:45 | 6.5% |
| Sled Pull | 00:09 | 04:53 to 04:44 | 3.2% |
| Rowing | 00:06 | 04:22 to 04:16 | 2.2% |
| Wall Balls | 00:02 | 05:16 to 05:14 | 0.7% |
| Ski Erg | 00:00 | 03:57 to 03:57 | 0.0% |
| Vomland Michael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:11 | 00:00 | 03:47 -00:36 | 00:00 +00:00 |
| Ski Erg | 03:57 | 03:11 | 04:04 -00:07 | 03:47 -00:36 |
| Running 2 | 04:31 | 07:08 | 04:07 +00:24 | 07:51 -00:43 |
| Sled Push | 03:26 | 11:39 | 03:16 +00:10 | 11:58 -00:19 |
| Running 3 | 04:45 | 15:05 | 04:28 +00:17 | 15:14 -00:09 |
| Sled Pull | 04:53 | 19:50 | 05:17 -00:24 | 19:42 +00:08 |
| Running 4 | 04:51 | 24:43 | 04:30 +00:21 | 24:59 -00:16 |
| Burpees Broad Jump | 03:46 | 29:34 | 03:41 +00:05 | 29:29 +00:05 |
| Running 5 | 05:04 | 33:20 | 04:36 +00:28 | 33:10 +00:10 |
| Rowing | 04:22 | 38:24 | 04:20 +00:02 | 37:46 +00:38 |
| Running 6 | 05:05 | 42:46 | 04:29 +00:36 | 42:06 +00:40 |
| Farmers Carry | 02:03 | 47:51 | 01:57 +00:06 | 46:35 +01:16 |
| Running 7 | 05:06 | 49:54 | 04:32 +00:34 | 48:32 +01:22 |
| Sandbag Lunges | 04:32 | 55:00 | 04:20 +00:12 | 53:04 +01:56 |
| Running 8 | 04:10 | 59:32 | 04:54 -00:44 | 57:24 +02:08 |
| Wall Balls | 05:16 | 01:03:42 | 05:48 -00:32 | 01:02:18 +01:24 |
| Roxzone | 04:07 | 01:12:57 | 04:51 -00:44 | 01:12:57 |
To improve the Run Total segment, Michael should work on his overall fitness and transition time. This can be achieved through a combination of cardiovascular exercises, such as running or cycling, and strength training exercises, such as squats and lunges. Incorporating interval training, such as sprints or hill repeats, can also help improve his running speed and endurance.
For the Sled Push and Sled Pull segments, Michael should focus on improving his strength and power. Exercises such as deadlifts, sled pushes, and sled pulls can help build the necessary strength and power for these movements. Additionally, practicing proper technique and form during these exercises will help optimize his performance in these segments.
In the Running 7, Running 6, Running 5, Running 2, and Running 4 segments, Michael should prioritize his running training to improve his speed and endurance. Incorporating long-distance runs, interval training, and tempo runs into his training routine will help him improve his overall running performance. It would also be beneficial for him to work on his pacing during these runs to ensure he maintains a consistent speed throughout the race.
For the Sandbag Lunges segment, Michael should focus on improving his lower body strength and stability. Exercises such as squats, lunges, and step-ups can help build the necessary strength for this movement. Additionally, practicing proper form and technique, such as keeping the chest up and maintaining a stable core, will help optimize his performance in this segment.
To optimize his performance, Michael should consider incorporating interval training into his training routine. This will help improve his speed and endurance, allowing him to maintain a faster pace throughout the race.
Additionally, he should focus on maintaining proper form and technique during each movement to maximize efficiency and prevent injury. This can be achieved through regular practice and incorporating drills that specifically target the movements performed in the HYROX race.
In conclusion, Michael Vomland had a strong performance in the HYROX race, but there are areas where he can improve. By focusing on specific segments where he lost the most time and implementing targeted training strategies and techniques, he can enhance his overall performance. Incorporating a combination of cardiovascular exercises, strength training, interval training, and proper form practice will help him improve his running speed, endurance, and overall fitness. With these improvements, he can aim for higher rankings and better performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Curto Aaron | 2024 Köln | 01:12:59 | |
| Schüll Manuel | World Championships | 01:12:43 | |
| Zemke Niclas | 2024 Hamburg | 01:12:57 | |
| Silverman Jared | 2022 New York | 01:13:07 | |
| Williams Peter | 2022 Las Vegas | 01:12:34 | |
| Kowalczyk Florian | 2023 Köln | 01:13:07 | |
| Amtrup David | 2024 Copenhagen | 01:13:25 | |
| Flade Markus | 2019 Wien | 01:13:24 | |
| Iacobucci Alessandro | 2023 Rimini | 01:12:53 | |
| Mckee James | 2024 Dublin | 01:13:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:09:29 | |
| 2022 Frankfurt | 01:06:30 | |
| 2024 Stuttgart | 01:04:52 | |
| 2024 Köln | 01:11:38 | |
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