Pannowitz Michael James Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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 784 similar athletes.

Performance Highlights

AUS AUS Flag Men 30-34 #113027 01:50:15 143rd in AG | Top 96.6% 655th | Top 94.2%
-02:26
51:11
Run Total
-00:17
06:24
Avg. Lap
+00:08
05:37
Best Lap
+03:16
50:01
Workout Total
+00:25
06:15
Avg. Workout
-00:49
09:07
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 784 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 784 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Pannowitz Michael James'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 Pannowitz Michael James'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 784 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 Pannowitz Michael James'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 Pannowitz Michael James'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 06:01. Check the detail of the improvement plan below.

02:15 Potential Improvement 37.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:15 09:37 to 07:22 37.4%
Sandbag Lunges 01:40 08:27 to 06:47 27.7%
Sled Pull 01:26 07:54 to 06:28 23.8%
Farmers Carry 00:30 03:17 to 02:47 8.3%
Rowing 00:10 05:29 to 05:19 2.8%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 02:40 to 02:40 0.0%
Wall Balls 00:00 07:53 to 07:53 0.0%
Run Total 00:00 51:11 to 51:11 0.0%

Splits Time

Pannowitz Michael James Perfect Race
Splits Total Average Total
Running 1 04:30 00:00 05:24 -00:54 00:00 +00:00
Ski Erg 04:44 04:30 04:47 -00:03 05:24 -00:54
Running 2 05:37 09:14 06:00 -00:23 10:11 -00:57
Sled Push 02:40 14:51 03:43 -01:03 16:11 -01:20
Running 3 06:26 17:31 06:41 -00:15 19:54 -02:23
Sled Pull 07:54 23:57 06:30 +01:24 26:35 -02:38
Running 4 06:19 31:51 06:41 -00:22 33:05 -01:14
Burpees Broad Jump 09:37 38:10 07:31 +02:06 39:46 -01:36
Running 5 06:29 47:47 07:00 -00:31 47:17 +00:30
Rowing 05:29 54:16 05:20 +00:09 54:17 -00:01
Running 6 06:34 59:45 06:44 -00:10 59:37 +00:08
Farmers Carry 03:17 01:06:19 02:48 +00:29 01:06:21 -00:02
Running 7 06:47 01:09:36 06:48 -00:01 01:09:09 +00:27
Sandbag Lunges 08:27 01:16:23 06:57 +01:30 01:15:57 +00:26
Running 8 08:33 01:24:50 08:16 +00:17 01:22:54 +01:56
Wall Balls 07:53 01:33:23 09:09 -01:16 01:31:10 +02:13
Roxzone 09:07 01:50:15 09:56 -00:49 01:50:15
Based on 784 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Michael James Pannowitz demonstrated a commendable performance in the 2024 Sydney Hyrox race, finishing with an overall time of 01:50:15. He placed 655th overall, ranking in the top 61% of all athletes, and 143rd in his age group, placing him in the top 59%. Michael's total running time was notably faster than average by 02:58, indicating a strong running profile. His best running lap was an impressive 00:05:37, showing his potential and capability in running segments. However, the varying performance across different segments suggests that while Michael excels in running, he could benefit from enhancing his strength and transition performance. His initial runs were significantly faster than average, indicating he may have started too fast, potentially affecting his performance in later strength-based segments.

Segments to Improve

  • Burpees Broad Jump: Michael was 02:18 slower than the average, placing him in the 90th percentile. This significant lag suggests a need for targeted training. Training Strategies: Incorporate high-intensity interval training (HIIT) sessions focusing on explosive power and endurance. Specific exercises include burpee variations with added resistance, plyometric drills, and circuit training emphasizing full-body strength.
  • Sandbag Lunges: Completed 01:34 slower than average, placing in the 84th percentile. Training Strategies: Focus on leg strength and endurance. Include sandbag or weighted lunges, Bulgarian split squats, and step-ups into your routine. Additionally, practice compromised running drills to simulate fatigued leg conditions post-lunges.
  • Sled Pull: Michael was 01:27 slower than the average, ranking in the 85th percentile. Training Strategies: Develop upper body and grip strength, crucial for sled pull efficiency. Incorporate sled drag/pull drills, deadlifts, and farmer's walks to enhance pulling power and grip endurance.
  • Farmers Carry: 00:31 slower than average, placing in the 79th percentile. Training Strategies: Improve grip strength and core stability. Regularly practice farmer's carries with progressive overload, and integrate core strengthening exercises like planks and Russian twists.
  • Rowing: 00:09 slower than average, ranking in the 67th percentile. Training Strategies: Focus on rowing technique and endurance. Implement interval rowing sessions to improve cardiovascular capacity and incorporate resistance band exercises to strengthen rowing-related muscles.

Race Strategies

  • Pacing: Start the race at a sustainable pace to conserve energy for later strength-based segments. Monitor split times closely to avoid early fatigue.
  • Transition Efficiency: Work on reducing transition times in the Roxzone by practicing quick transitions between exercises. This can be achieved through simulated race scenarios in training.
  • Nutritional Strategy: Ensure adequate pre-race nutrition and hydration to maintain energy levels throughout the race. Consider mid-race nutrition for longer events.
  • Focus on Technique: During the race, prioritize maintaining proper form in each exercise to prevent early fatigue and potential injury.
Similar Athletes
Lim Zhao Han 2024 Singapore National Stadium 01:50:11
Kanjilal Devjit 2024 New York 01:50:02
Bourceau Marc 2024 Frankfurt 01:50:13
Eugene Neo 2023 Singapore 01:50:27
Koh Joel 2024 Singapore 01:50:01
Preß Lukas 2024 Hamburg 01:49:48
CarterAllen Reece 2024 London 01:50:29
Martínez Adriel 2024 Ciudad de Mexico 01:50:07
Van Den Berg Kevin 2024 Amsterdam 01:50:17
Pytka Arkadiusz 2024 Poznan 01:50:24

Measure Your Performance Against Top Athletes

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