Dive into this athlete’s performance at 2024 Dublin 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
887 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 887 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 887 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mcdonald 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 Mcdonald 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 887 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 Mcdonald 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 Mcdonald 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
06:12.
Check the detail of the improvement plan below.
Based on 887 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Michael Mcdonald exhibited a commendable performance in the 2024 Dublin HYROX event, ranking in the top 60% of 2696 athletes and the top 68% within his age group of 35-39. Despite the intense competition, Michael showed considerable strength in certain segments, particularly in the Roxzone where he finished 02:11 faster than the average, placing him in the 15th percentile. It's also noteworthy to mention his performance in the initial running segments (Running 1 to Running 4), where he started the race at a faster pace than average.
However, his overall running time was 01:56 slower than the average, indicating a need to increase his running stamina and speed. This implies that Michael has a stronger profile in strength exercises than running, as also suggested by his performance in strength-intensive exercises such as the Ski Erg and Sled Push where he performed faster than average.
Segments to Improve:
Running: Considering that his total running time is slower than average, enhancing his running performance should be a key area of focus. Incorporating interval training, where periods of high-intensity running are alternated with periods of rest or low-intensity running, can improve speed and endurance. Regular long-distance runs can also help in building stamina. Additionally, hill running exercises can also strengthen the leg muscles, resulting in improved running performance.
Burpees Broad Jump: This segment was slower than average and requires improvement. Burpees Broad Jump are full-body exercises that require both strength and coordination. Drills that increase explosive power, such as plyometrics, can be beneficial. Specific exercises include box jumps, squat jumps, and power skipping.
Sled Pull: Improving lower body strength and coordination can help in this segment. Weighted squats, lunges, and deadlifts can build strength, while exercises like farmer's walks can improve grip strength and overall stability.
Wall Balls: Michael could improve his Wall Balls performance by focusing on his squat and throw technique. Incorporating exercises like thrusters and medicine ball throws can enhance strength and coordination for this segment.
Farmers Carry: Improving grip strength and overall stability can help in this segment. Exercises like deadlifts, wrist curls, and reverse curls can enhance grip strength, while core workouts can improve stability.
Race Strategies:
With a clearer understanding of his strengths and weaknesses, Michael can implement the following strategies during the race for better performance:
Pacing: Starting the race at a slightly slower pace can help conserve energy for later segments. This can prevent a significant drop in performance in the later running segments.
Transitions: Improving transition times between segments can save valuable time. Practicing quick transitions during training can help achieve this.
Recovery: Incorporating active recovery periods during the race, such as walking or slow jogging, can help maintain a steady performance throughout the race.
Mental Strength: Mental endurance plays a key role in such demanding events. Regular meditation and visualization exercises can help improve focus and mental strength, aiding overall performance.