Season 23/24 2023 Chicago (985) HYROX (768) Men (469) Williams Michael

Williams Michael Hyrox Result

Dive into this athlete’s performance at 2023 Chicago 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.

Performance Highlights

USA USA Flag Men 45-49 #101051 01:19:37 12th in AG | Top 20.7% 127th | Top 27.1%
-01:22
38:42
Run Total
-00:10
04:50
Avg. Lap
-00:46
03:33
Best Lap
+01:02
34:32
Workout Total
+00:08
04:19
Avg. Workout
+00:26
06:29
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 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 Williams 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 Williams 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 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 Williams 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 Williams 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 04:15. Check the detail of the improvement plan below.

02:12 Potential Improvement 51.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:12 06:30 to 04:18 51.8%
Ski Erg 00:36 04:50 to 04:14 14.1%
Sled Push 00:32 02:56 to 02:24 12.5%
Sled Pull 00:30 04:38 to 04:08 11.8%
Farmers Carry 00:18 02:09 to 01:51 7.1%
Rowing 00:07 04:41 to 04:34 2.7%
Burpees Broad Jump 00:00 03:56 to 03:56 0.0%
Wall Balls 00:00 04:52 to 04:52 0.0%
Run Total 00:00 38:42 to 38:42 0.0%

Splits Time

Williams Michael Perfect Race
Splits Total Average Total
Running 1 03:33 00:00 04:21 -00:48 00:00 +00:00
Ski Erg 04:50 03:33 04:20 +00:30 04:21 -00:48
Running 2 04:42 08:23 04:41 +00:01 08:41 -00:18
Sled Push 02:56 13:05 02:42 +00:14 13:22 -00:17
Running 3 04:59 16:01 05:05 -00:06 16:04 -00:03
Sled Pull 04:38 21:00 04:30 +00:08 21:09 -00:09
Running 4 04:55 25:38 05:04 -00:09 25:39 -00:01
Burpees Broad Jump 03:56 30:33 04:47 -00:51 30:43 -00:10
Running 5 05:03 34:29 05:12 -00:09 35:30 -01:01
Rowing 04:41 39:32 04:40 +00:01 40:42 -01:10
Running 6 04:56 44:13 05:05 -00:09 45:22 -01:09
Farmers Carry 02:09 49:09 02:01 +00:08 50:27 -01:18
Running 7 05:05 51:18 05:03 +00:02 52:28 -01:10
Sandbag Lunges 06:30 56:23 04:38 +01:52 57:31 -01:08
Running 8 05:34 01:02:53 05:33 +00:01 01:02:09 +00:44
Wall Balls 04:52 01:08:27 05:52 -01:00 01:07:42 +00:45
Roxzone 06:29 01:19:37 06:03 +00:26 01:19:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Michael Williams had a strong performance in the 2023 Chicago Hyrox race, finishing with an overall rank of 127 out of 768 athletes, placing him in the top 16% of all participants. In his age group (45-49), he placed 12th out of 84 athletes, which is in the top 14%. His overall time was 01:19:37, with a total running time of 00:38:42, just 2 seconds slower than the average for his finish time. This suggests that Michael has a well-rounded fitness level, with a slight emphasis on strength.

Segments to Improve


1. Sandbag Lunges:
Michael lost significant time in this segment, finishing 01:55 slower than average. To improve in this area, he should focus on increasing his strength and endurance in the legs and core. Exercises such as squats, lunges, and deadlifts can help build the necessary strength. Additionally, incorporating sandbag lunges into his training routine will help him become more efficient and comfortable with this movement. It is important to work on maintaining proper form and posture during the lunges to prevent unnecessary fatigue.

2. Ski Erg:
Michael was 33 seconds slower than average in this segment. To improve his performance on the Ski Erg, he should focus on developing his upper body and core strength. Incorporating exercises such as rowing, kettlebell swings, and planks into his training routine will help improve his power and endurance on the Ski Erg. It is also important to work on technique and efficiency in order to maximize speed and minimize energy expenditure.

3. Roxzone:
Michael spent 28 seconds more than average in the transition zones. To improve in this area, he should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine can help improve both his cardiovascular endurance and his ability to quickly transition between exercises. Additionally, practicing specific transitions during training sessions will help him become more efficient and comfortable in the Roxzone.

Strategies


1. Pacing:
Michael's overall pacing in the race was consistent, with no significant deviations from average times in most segments. However, he should be cautious about starting too fast and burning out towards the end of the race. It is important to maintain a steady pace throughout the race to ensure consistent performance.

2. Hybrid Approach:
Michael's performance suggests that he has a balanced fitness level, with a slight emphasis on strength. To optimize his performance, he should continue to focus on maintaining a well-rounded training program that includes both cardiovascular endurance training and strength training. This will help him maintain his current level of performance and potentially improve in areas where he may be slightly weaker.

In conclusion, Michael Williams had a strong performance in the 2023 Chicago Hyrox race, placing in the top 16% overall and top 14% in his age group. To further improve his performance, he should focus on developing his strength and endurance in areas such as sandbag lunges and Ski Erg. Additionally, he should work on reducing his transition times in the Roxzone by improving his overall fitness and practicing specific transitions during training. By implementing these strategies, Michael can continue to excel in future races.

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
Similar Athletes
Horst Marco 2024 Hamburg 01:19:09
Arslan Volkan 2023 Rotterdam 01:19:09
Cunningham Brian 2024 Chicago Navy Pier 01:19:49
Ezeilo Daniel 2023 München 01:19:41
Łukasik Tomasz 2024 Gdansk 01:19:12
Bodnar Thomas 2023 Chicago 01:19:40
Espejo Del Rio Rodrigo 2024 Madrid 01:19:20
Sullivan Richard 2024 Gdansk 01:19:51
Tsie Giorgio 2024 Amsterdam 01:19:30
De Celis Barroso Ángel 2024 Malaga 01:19:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Washington - North American Championships 01:17:25
2023 New York 01:34:44

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