Foster Miguel Hyrox Result

Dive into this athlete’s performance at 2024 Manchester 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

GBR GBR Flag Men 45-49 #152004 01:29:36 58th in AG | Top 45.7% 804th | Top 61.8%
-00:46
43:33
Run Total
-00:06
05:26
Avg. Lap
-00:17
04:27
Best Lap
+01:14
39:13
Workout Total
+00:10
04:54
Avg. Workout
-00:29
06:50
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 Foster Miguel'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 Foster Miguel'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 Foster Miguel'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 Foster Miguel'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 04:11. Check the detail of the improvement plan below.

02:23 Potential Improvement 57.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:23 08:53 to 06:30 57.0%
Sandbag Lunges 01:30 06:39 to 05:09 35.9%
Run Total 00:11 43:33 to 43:22 4.4%
Sled Push 00:07 03:00 to 02:53 2.8%
Ski Erg 00:00 04:05 to 04:05 0.0%
Sled Pull 00:00 04:46 to 04:46 0.0%
Burpees Broad Jump 00:00 05:23 to 05:23 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Farmers Carry 00:00 01:44 to 01:44 0.0%

Splits Time

Foster Miguel Perfect Race
Splits Total Average Total
Running 1 04:27 00:00 04:47 -00:20 00:00 +00:00
Ski Erg 04:05 04:27 04:30 -00:25 04:47 -00:20
Running 2 04:57 08:32 05:07 -00:10 09:17 -00:45
Sled Push 03:00 13:29 03:03 -00:03 14:24 -00:55
Running 3 05:54 16:29 05:36 +00:18 17:27 -00:58
Sled Pull 04:46 22:23 05:12 -00:26 23:03 -00:40
Running 4 05:30 27:09 05:35 -00:05 28:15 -01:06
Burpees Broad Jump 05:23 32:39 05:42 -00:19 33:50 -01:11
Running 5 05:32 38:02 05:46 -00:14 39:32 -01:30
Rowing 04:43 43:34 04:54 -00:11 45:18 -01:44
Running 6 05:29 48:17 05:36 -00:07 50:12 -01:55
Farmers Carry 01:44 53:46 02:17 -00:33 55:48 -02:02
Running 7 05:34 55:30 05:35 -00:01 58:05 -02:35
Sandbag Lunges 06:39 01:01:04 05:26 +01:13 01:03:40 -02:36
Running 8 06:10 01:07:43 06:16 -00:06 01:09:06 -01:23
Wall Balls 08:53 01:13:53 06:55 +01:58 01:15:22 -01:29
Roxzone 06:50 01:29:36 07:19 -00:29 01:29:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Miguel Foster showcased a commendable performance in the 2024 Manchester HYROX within the 45-49 age group, finishing in the top 42% overall and top 30% in his age group. His performance was notably strong in the Ski Erg, Sled Push, Sled Pull, and Farmers Carry, indicating a robust strength and power capability. However, there's a noticeable imbalance with slower than average times in the Total running time, Wall Balls, and Sandbag Lunges, suggesting a need for improvement in endurance and specific strength areas. Miguel appears to have a more strength-oriented profile, with a potential need to enhance his running endurance and technique, as well as his performance in strength exercises that also require a high level of endurance like Wall Balls and Sandbag Lunges. His pacing suggests a strong start but indicates potential overexertion in strength segments that impacted his running performance negatively, particularly noticeable in the third running segment.

Segments to Improve:

  • Wall Balls: Miguel's performance was significantly slower in this segment. To improve, focus on building muscular endurance and squatting technique. Incorporate high-repetition squat and press exercises, aiming for lighter weights but higher reps. Wall Ball-specific drills, like practicing the throw and catch rhythm and focusing on breathing patterns during the exercise, will also help. Additionally, integrating plyometric workouts to enhance explosive power would be beneficial.
  • Sandbag Lunges: The slower time suggests a need for better lower body strength and balance, especially under fatigue. Training should include weighted lunges, both static and walking, gradually increasing weight to build endurance. Balance exercises, such as single-leg deadlifts and Bosu ball squats, will improve stability. Practicing lunges after a running session can simulate race conditions and improve performance under fatigue.
  • Total Running Time: Given that Miguel's total running time was slower than average, focusing on improving his running efficiency and endurance is crucial. Interval training, with a mix of short sprints and longer, steady-state runs, will enhance both speed and stamina. Technique drills, like high knees and butt kicks, can improve running form. Incorporating strength training focused on the lower body, such as squats, deadlifts, and calf raises, can also aid in running efficiency.
  • Running 3: This segment was slower, indicating potential fatigue or pacing issues. Implementing tempo runs into training, where Miguel runs at a challenging but manageable pace for a set distance or time, can help improve pacing and endurance. Practicing running on tired legs, by scheduling runs after strength training sessions, can also prepare him for the demands of transitioning between exercises during the race.

Race Strategies:

  • Effective Pacing: Start the race with a conservative pace to conserve energy for the entire event, especially before strength-demanding segments. Using a heart rate monitor can help Miguel maintain an optimal effort level throughout the race.
  • Transitions and Recovery: Minimize rest time in the Roxzone by practicing quick transitions between exercises in training. Implementing active recovery techniques, like dynamic stretching or light jogging, immediately post-exercise can also aid in faster recovery between segments.
  • Segment-Specific Strategies: For strength-oriented segments like Wall Balls and Sandbag Lunges, focus on maintaining a steady rhythm and utilizing efficient breathing techniques to conserve energy. In running segments, adopting a midfoot strike and maintaining a tall posture can enhance running economy.
  • Mental Preparation: Mental resilience plays a crucial role in endurance events. Visualization techniques, where Miguel imagines successfully completing each segment of the race, can boost confidence and performance. Practicing mindfulness and stress-reduction techniques can also help maintain focus and composure throughout the event.

By addressing these areas of improvement through targeted training and strategic race planning, Miguel has a strong opportunity to enhance his performance in future HYROX events.

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
Van Den Bleeken Quinten 2023 Rotterdam 01:29:22
Albino Sebastien 2024 Bilbao 01:29:36
Smith Kevin 2024 London 01:29:08
Wündsch Lukas 2019 Hannover 01:29:28
Devlaeminck Maarten 2022 Maastricht 01:29:16
Blanchard Romain 2024 Hong Kong 01:29:32
Dowd Tom 2024 Köln 01:29:08
Jonke Timm 2022 Berlin 01:29:16
Schult Guido 2018 Hamburg 01:29:42
Robinson Gavin 2023 New York 01:29:15

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Manchester 01:47:27
2024 Frankfurt 01:45:02

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