Bongers Michael Hyrox Result

Dive into this athlete’s performance at 2018 Essen 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 500 similar athletes.

Performance Highlights

GER GER Flag Men 45-49 #120012 01:55:57 9th in AG | Top 75.0% 129th | Top 84.9%
+01:10
57:06
Run Total
+00:11
07:08
Avg. Lap
+00:39
06:16
Best Lap
-01:51
47:47
Workout Total
-00:14
05:58
Avg. Workout
+00:25
11:02
Roxzone

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 500 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 500 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Bongers 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 Bongers 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 500 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 Bongers 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 Bongers 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 05:07. Check the detail of the improvement plan below.

03:31 Potential Improvement 68.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:31 57:06 to 53:35 68.7%
Wall Balls 00:50 10:20 to 09:30 16.3%
Sandbag Lunges 00:40 07:51 to 07:11 13.0%
Farmers Carry 00:06 03:02 to 02:56 2.0%
Ski Erg 00:00 04:42 to 04:42 0.0%
Sled Push 00:00 03:21 to 03:21 0.0%
Sled Pull 00:00 06:32 to 06:32 0.0%
Burpees Broad Jump 00:00 06:47 to 06:47 0.0%
Rowing 00:00 05:12 to 05:12 0.0%

Splits Time

Bongers Michael Perfect Race
Splits Total Average Total
Running 1 06:16 00:00 05:35 +00:41 00:00 +00:00
Ski Erg 04:42 06:16 04:53 -00:11 05:35 +00:41
Running 2 06:29 10:58 06:12 +00:17 10:28 +00:30
Sled Push 03:21 17:27 04:00 -00:39 16:40 +00:47
Running 3 06:57 20:48 06:54 +00:03 20:40 +00:08
Sled Pull 06:32 27:45 06:59 -00:27 27:34 +00:11
Running 4 07:07 34:17 06:53 +00:14 34:33 -00:16
Burpees Broad Jump 06:47 41:24 08:07 -01:20 41:26 -00:02
Running 5 07:15 48:11 07:17 -00:02 49:33 -01:22
Rowing 05:12 55:26 05:28 -00:16 56:50 -01:24
Running 6 07:16 01:00:38 07:03 +00:13 01:02:18 -01:40
Farmers Carry 03:02 01:07:54 02:51 +00:11 01:09:21 -01:27
Running 7 07:43 01:10:56 07:01 +00:42 01:12:12 -01:16
Sandbag Lunges 07:51 01:18:39 07:32 +00:19 01:19:13 -00:34
Running 8 08:05 01:26:30 08:47 -00:42 01:26:45 -00:15
Wall Balls 10:20 01:34:35 09:48 +00:32 01:35:32 -00:57
Roxzone 11:02 01:55:57 10:37 +00:25 01:55:57
Based on 500 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Michael Bongers performed well in the Hyrox race in Essen. He finished with an overall rank of 129, which puts him in the top 57% of all athletes. In his age group (45-49), he ranked 9th, placing him in the top 69% of competitors. His overall time was 01:55:57, with a total running time of 00:57:06. However, his total running time was 04:05 slower than the average for his finish time.

In terms of his splits, Michael's best running lap was 00:06:16. While this was slower than the average, it still shows his capability as a runner. His skiing erg split was 00:04:42, which was 00:08 faster than the average. However, his running 2, running 4, and running 7 splits were all slower than the average, indicating areas where improvement is needed.

Segments to Improve



1. Running 1:
Michael's running time in this segment was 00:06:16, which was 00:57 slower than the average. To improve this segment, he should focus on speed and endurance training. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him improve his running speed and stamina.

2. Running 7:
Michael's running time in this segment was 00:07:43, which was 00:45 slower than the average. Similar to the previous segment, he should focus on speed and endurance training to improve his running performance. Incorporating longer distance runs, tempo runs, and fartlek training can help him improve his running speed and endurance.

3. Wall Balls:
Michael's wall ball time was 00:10:20, which was 00:36 slower than the average. To improve his performance in this segment, he should focus on developing upper body strength and improving his technique. Incorporating exercises such as shoulder presses, push-ups, and kettlebell swings can help him build the necessary strength for wall balls. Additionally, practicing wall ball shots with proper form and accuracy can improve his efficiency in this exercise.

4. Sandbag Lunges:
Michael's sandbag lunge time was 00:07:51, which was 00:26 slower than the average. To improve his performance in this segment, he should focus on improving his lower body strength and stability. Exercises such as squats, lunges, and deadlifts can help him build strength in his legs and improve his stability during lunges. Additionally, practicing proper form and technique for sandbag lunges can improve his efficiency in this exercise.

5. Running 2 and Running 4:
Michael's running times in these segments were both slower than the average. To improve his overall running performance, he should focus on a balanced training approach that includes both speed and endurance training. Incorporating interval training, tempo runs, and long distance runs into his routine can help him improve his running speed and endurance.

Strategies

During the race, Michael should focus on pacing himself effectively. It is important for him to maintain a consistent speed throughout the race, avoiding starting too fast and burning out later. By pacing himself properly, he can optimize his performance and avoid unnecessary fatigue.

Additionally, Michael should pay attention to his transitions in the roxzone. If his transition times are slower than the average, he should work on improving his overall fitness and transition efficiency. This can be achieved through specific training drills that focus on improving his speed and agility.

Overall, Michael should continue to train both his running and strength to enhance his performance in future races. By following the suggested training strategies and techniques, he can work towards improving his weaknesses and become a more well-rounded athlete.

Similar Athletes
Schuurman Jan 2023 Rotterdam 01:55:55
宋 军 2024 Beijing 01:56:15
García Pena Carlos 2023 Madrid 01:56:06
Rajon Clément 2024 Bordeaux 01:56:10
Van Der Schans Olaf 2024 Rotterdam 01:55:52
Maisano Marcus 2024 Melbourne 01:56:15
Cuchraj Richard 2023 Birmingham 01:55:30
Russell Matt 2024 Hamburg 01:55:52
Lowe Roger 2023 London 01:55:47
Atrián Gómez Ricardo 2021 Madrid 01:55:44

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