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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
06:23.
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 Hayes delivered a commendable performance in the 2024 Melbourne Hyrox race, ranking 788th overall and 137th in his age group, placing him in the top 43% and 42% respectively. His overall completion time was 01:34:16. Michael demonstrated significant strength in the strength-oriented exercises, such as the Sled Push and Wall Balls, where he outperformed the average by a notable margin. However, his total running time was slower than average by 04:34, indicating that running is an area requiring attention. The pacing analysis suggests a tendency to start strong but slow down significantly in the latter stages, particularly from Running 4 onwards, indicating potential fatigue. This pattern, combined with his strength in exercises, suggests a profile leaning more towards strength rather than running.
Segments to Improve
Total Running Time: Michael's running time was 04:34 slower than average. To enhance running performance, especially in compromised states post-strength exercises, incorporate interval training sessions that simulate race conditions. Include a mix of long-distance endurance runs and short, high-intensity sprints to build both aerobic capacity and speed. Consider these drills:
Tempo Runs: 20-30 minutes at a comfortably hard pace to build sustained speed.
Fartlek Training: Alternating fast and slow running to improve speed endurance.
Hill Sprints: Enhance leg strength and power, simulating resistance felt in running post heavy exercises.
Roxzone: With a time 01:07 slower than average, improving transitions could significantly reduce overall time. Incorporate transition drills into training sessions, focusing on quick recovery and gear adjustment between exercises. Practice multi-exercise circuits with timed transitions to improve efficiency.
Sandbag Lunges: Michael was 01:01 slower compared to the 25th percentile. Improve this by focusing on lower body strength and endurance. Specific exercises include:
Weighted Lunges: Use varying weights to build strength and stability.
Plyometric Lunges: Incorporate explosive movements to improve power and agility.
Core Stability Exercises: Enhance balance and control during lunges.
Race Strategies
Pacing Strategy: Avoid starting too fast to preserve energy for the latter stages. Implement a negative split strategy, gradually increasing pace as the race progresses.
Fueling and Hydration: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels and prevent fatigue.
Mental Toughness: Develop strategies to maintain focus and motivation, particularly during challenging segments like longer runs post-strength exercises.
Transition Efficiency: Practice quick transitions between exercise zones in training to minimize downtime and improve Roxzone performance.