Dive into this athlete’s performance at 2023 Birmingham 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.
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!
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.
Here’s the full breakdown of Constable Michael's 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 Constable Michael hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Constable Michael’s 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.
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 Constable 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 04:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:58 | 49:16 to 46:18 | 64.7% |
| Sled Push | 00:52 | 04:04 to 03:12 | 18.9% |
| Ski Erg | 00:17 | 04:53 to 04:36 | 6.2% |
| Farmers Carry | 00:13 | 02:36 to 02:23 | 4.7% |
| Rowing | 00:07 | 05:07 to 05:00 | 2.5% |
| Sled Pull | 00:06 | 05:34 to 05:28 | 2.2% |
| Sandbag Lunges | 00:02 | 05:45 to 05:43 | 0.7% |
| Burpees Broad Jump | 00:00 | 05:30 to 05:30 | 0.0% |
| Wall Balls | 00:00 | 07:08 to 07:08 | 0.0% |
| Constable Michael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:41 | 00:00 | 05:00 -00:19 | 00:00 +00:00 |
| Ski Erg | 04:53 | 04:41 | 04:37 +00:16 | 05:00 -00:19 |
| Running 2 | 06:07 | 09:34 | 05:25 +00:42 | 09:37 -00:03 |
| Sled Push | 04:04 | 15:41 | 03:15 +00:49 | 15:02 +00:39 |
| Running 3 | 06:16 | 19:45 | 05:59 +00:17 | 18:17 +01:28 |
| Sled Pull | 05:34 | 26:01 | 05:39 -00:05 | 24:16 +01:45 |
| Running 4 | 06:11 | 31:35 | 05:56 +00:15 | 29:55 +01:40 |
| Burpees Broad Jump | 05:30 | 37:46 | 06:21 -00:51 | 35:51 +01:55 |
| Running 5 | 06:22 | 43:16 | 06:10 +00:12 | 42:12 +01:04 |
| Rowing | 05:07 | 49:38 | 05:03 +00:04 | 48:22 +01:16 |
| Running 6 | 06:16 | 54:45 | 05:59 +00:17 | 53:25 +01:20 |
| Farmers Carry | 02:36 | 01:01:01 | 02:26 +00:10 | 59:24 +01:37 |
| Running 7 | 06:25 | 01:03:37 | 05:57 +00:28 | 01:01:50 +01:47 |
| Sandbag Lunges | 05:45 | 01:10:02 | 05:55 -00:10 | 01:07:47 +02:15 |
| Running 8 | 07:02 | 01:15:47 | 06:52 +00:10 | 01:13:42 +02:05 |
| Wall Balls | 07:08 | 01:22:49 | 07:42 -00:34 | 01:20:34 +02:15 |
| Roxzone | 06:43 | 01:36:31 | 08:15 -01:32 | 01:36:31 |
Based on the splits analysis, Michael had a strong performance in the running segments, particularly in Running 1, where he was 00:06 faster than average, and in the Burpees Broad Jump, where he was 00:29 faster than average. His best running lap was completed in 00:04:41.
- Transitions: To minimize time spent in the roxzone, Michael should work on improving his overall fitness and transition time. Incorporating high-intensity interval training and practicing efficient transitions during his training will help him minimize time lost in this segment.
- Strength Training: As Michael's total running time is slower than average, he should focus on improving his running by incorporating strength training exercises that target the lower body, such as squats, lunges, and deadlifts. This will help him improve his running speed and endurance.
- Endurance Training: To improve his overall race performance, Michael should incorporate endurance training into his routine. This can include long-distance runs, tempo runs, and interval training. By improving his endurance, he will be able to maintain a consistent pace throughout the race.
- Skill Training: Michael should also focus on improving his skills in specific segments, such as the Ski Erg and the sled push. Practicing these movements with proper form and technique will help him become more efficient and improve his performance in these areas.
- Recovery: Adequate rest and recovery are crucial for performance improvement. Michael should prioritize proper sleep, nutrition, and recovery strategies such as foam rolling, stretching, and mobility exercises to enhance his overall performance.
By implementing these strategies and incorporating specific exercises and training routines tailored to his areas of improvement, Michael Constable can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Moran Andrew | 2024 Dublin | 01:36:58 | |
| Casadevall Espinosa Xavier | 2024 Madrid | 01:36:09 | |
| Beard Paul | 2022 Birmingham | 01:36:41 | |
| Henry Jason | 2024 Manchester | 01:36:08 | |
| Ruschel Jos | 2019 Frankfurt | 01:36:49 | |
| Noad Brandon | 2023 Anaheim | 01:36:17 | |
| Calarese Francesco | 2024 Turin | 01:36:47 | |
| Jesus Telmo | 2024 Madrid | 01:36:23 | |
| Lucchetti Daniele | 2024 Milan | 01:36:45 | |
| Roberts Steve | 2024 London | 01:36:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:35:28 | |
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