Season 23/24 2023 London (3243) HYROX PRO (437) Men (321) Mallinson Micheal

Mallinson Micheal Hyrox Result

Dive into this athlete’s performance at 2023 London 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 549 similar athletes.

Performance Highlights

GBR GBR Flag Men 50-54 #200015 01:15:42 🥈 in AG | Top 13.3% 95th | Top 29.6%
+01:36
38:06
Run Total
+00:12
04:46
Avg. Lap
-00:26
03:28
Best Lap
-03:05
30:49
Workout Total
-00:23
03:51
Avg. Workout
+01:36
06:51
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 Pro 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 549 athletes with similar finish time in Hyrox Pro 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 549 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Mallinson Micheal'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 Mallinson Micheal'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 549 athletes with similar finish time in Hyrox Pro 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 Mallinson Micheal'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 Pro 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 Mallinson Micheal'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 04:53. Check the detail of the improvement plan below.

02:33 Potential Improvement 52.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 02:33 38:06 to 35:33 52.2%
Burpees Broad Jump 01:37 05:12 to 03:35 33.1%
Sled Push 00:43 03:45 to 03:02 14.7%
Ski Erg 00:00 04:02 to 04:02 0.0%
Sled Pull 00:00 04:56 to 04:56 0.0%
Rowing 00:00 04:14 to 04:14 0.0%
Farmers Carry 00:00 01:40 to 01:40 0.0%
Sandbag Lunges 00:00 02:20 to 02:20 0.0%
Wall Balls 00:00 04:40 to 04:40 0.0%

Splits Time

Mallinson Micheal Perfect Race
Splits Total Average Total
Running 1 03:28 00:00 03:57 -00:29 00:00 +00:00
Ski Erg 04:02 03:28 04:06 -00:04 03:57 -00:29
Running 2 04:27 07:30 04:14 +00:13 08:03 -00:33
Sled Push 03:45 11:57 03:23 +00:22 12:17 -00:20
Running 3 04:43 15:42 04:38 +00:05 15:40 +00:02
Sled Pull 04:56 20:25 05:33 -00:37 20:18 +00:07
Running 4 04:50 25:21 04:38 +00:12 25:51 -00:30
Burpees Broad Jump 05:12 30:11 03:53 +01:19 30:29 -00:18
Running 5 04:57 35:23 04:42 +00:15 34:22 +01:01
Rowing 04:14 40:20 04:23 -00:09 39:04 +01:16
Running 6 04:50 44:34 04:38 +00:12 43:27 +01:07
Farmers Carry 01:40 49:24 02:02 -00:22 48:05 +01:19
Running 7 05:49 51:04 04:43 +01:06 50:07 +00:57
Sandbag Lunges 02:20 56:53 04:30 -02:10 54:50 +02:03
Running 8 05:07 59:13 05:03 +00:04 59:20 -00:07
Wall Balls 04:40 01:04:20 06:04 -01:24 01:04:23 -00:03
Roxzone 06:51 01:15:42 05:15 +01:36 01:15:42
Based on 549 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Micheal Mallinson performed well in the HYROX PRO race in the 50-54 age group category. He achieved an overall rank of 95, placing him in the top 21% of 437 athletes. In his age group, he achieved a rank of 2, putting him in the top 9% of 21 athletes. His overall time was 01:15:42, with a total running time of 00:38:06. It's worth noting that his total running time was 00:49 slower than the average.

Mallinson demonstrated strength in certain segments, such as Running 1 and Ski Erg, where he was faster than the average by 00:36 and 00:11, respectively. He also had a strong performance in the Farmers Carry segment, finishing 00:18 faster than the average. However, there were areas where he could improve, including the Roxzone, Burpees Broad Jump, Running 7, Sled Push, Sled Pull, and the overall running time.

Segments to Improve



1. Roxzone:
Mallinson spent 00:06:51 in the Roxzone, which was 01:35 slower than the average. This indicates that he may have rested more or taken longer transitions. To improve this segment, Mallinson should focus on improving his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his overall fitness and endurance. Additionally, practicing quick and efficient transitions between exercises during training can help him decrease the time spent in the Roxzone during races.

2. Burpees Broad Jump:
Mallinson took 01:06 longer than the average to complete the Burpees Broad Jump segment. To improve his performance in this segment, he should focus on enhancing his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral bounds can help improve his power and agility. Additionally, practicing burpees with correct form and focusing on speed during training can help him become more efficient in this movement.

3. Running 7:
Mallinson was 00:59 slower than the average in the Running 7 segment. To improve his running performance in this segment, he should focus on increasing his endurance and speed. Incorporating interval training, such as fartlek or tempo runs, into his training routine can help improve his speed and endurance. Additionally, incorporating hill training and incorporating longer distance runs can help him build the necessary endurance for this segment.

4. Sled Push and Sled Pull:
Mallinson was 00:51 slower than the average in the Sled Push segment and 00:21 slower than the average in the Sled Pull segment. To improve his performance in these segments, he should focus on improving his lower body and upper body strength. Incorporating exercises such as squats, lunges, deadlifts, and push-ups into his training routine can help improve his strength for these movements. Additionally, practicing proper sled pushing and pulling technique and focusing on speed during training can help him become more efficient in these segments.

5. Overall Running Time:
Mallinson's total running time of 00:38:06 was 00:49 slower than the average. To improve his overall running performance, he should focus on both increasing his endurance and improving his running technique. Incorporating longer distance runs, interval training, and hill training into his routine can help improve his endurance and speed. Additionally, working with a running coach or participating in running clinics to improve his running form and technique can also enhance his overall running performance.

Strategies

- Mallinson should focus on maintaining a steady pace throughout the race to avoid burning out early. It's important to pace oneself and not start too fast, as this can lead to fatigue later on.

- During the race, Mallinson should prioritize efficient transitions between exercises to minimize time spent in the Roxzone. Practicing quick and smooth transitions during training can help him become more efficient in this aspect.

- Mallinson should also consider strategizing his efforts and energy expenditure based on the segments where he tends to lose the most time. For example, he could prioritize conserving energy during the Burpees Broad Jump segment to ensure he has enough energy for the Running 7 segment, where he tends to lose time.

- It's important for Mallinson to listen to his body during the race and make adjustments as needed. If he feels fatigued or is struggling in a particular segment, he should consider pacing himself and focusing on maintaining good form to avoid injury.

- Lastly, Mallinson should review and analyze his splits from previous races to identify any patterns or areas of improvement. This data can help him develop specific strategies and adjustments for future races.

By implementing these strategies and focusing on the identified areas of improvement, Mallinson can enhance his performance in future HYROX races and continue to excel in his age group category.

Similar Athletes
Obrien Neil 2024 Amsterdam 01:15:36
Li Adrian 2024 Incheon 01:16:02
Conway Brandon 2024 London 01:15:26
Wannehag John 2024 Malaga 01:15:54
Egelkraut Marco World Championships 01:15:15
Maljaars Bart 2023 Amsterdam 01:15:56
Rylance Jason 2024 Hamburg 01:15:33
De Pra Jacopo 2024 Rimini 01:15:29
Arslan Besir 2023 Dubai 01:15:29
Nogueira Jimenez Pedro Pablo 2024 Madrid 01:15:46

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