Dive into this athlete’s performance at 2024 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 the 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 you 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 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 his 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 07:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 02:00 (From 06:26 to 04:26) | 27.8% |
| BBJ | 01:33 (From 06:03 to 04:30) | 21.5% |
| Wall Balls | 01:16 (From 06:46 to 05:30) | 17.6% |
| Sled Push | 01:01 (From 03:29 to 02:28) | 14.1% |
| Rowing | 00:29 (From 05:05 to 04:36) | 6.7% |
| Farmers Carry | 00:23 (From 02:17 to 01:54) | 5.3% |
| Sled Pull | 00:19 (From 04:35 to 04:16) | 4.4% |
| Ski Erg | 00:11 (From 04:27 to 04:16) | 2.5% |
| Run Total | 00:00 (From 35:45 to 35:45) | 0.0% |
| Donaldson Michael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 04:23 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:27 | 04:40 | 04:21 +00:06 | 04:23 +00:17 |
| Running 2 | 04:08 | 09:07 | 04:44 -00:36 | 08:44 +00:23 |
| Sled Push | 03:29 | 13:15 | 02:44 +00:45 | 13:28 -00:13 |
| Running 3 | 04:21 | 16:44 | 05:08 -00:47 | 16:12 +00:32 |
| Sled Pull | 04:35 | 21:05 | 04:36 -00:01 | 21:20 -00:15 |
| Running 4 | 04:27 | 25:40 | 05:06 -00:39 | 25:56 -00:16 |
| Burpees Broad Jump | 06:03 | 30:07 | 04:54 +01:09 | 31:02 -00:55 |
| Running 5 | 04:24 | 36:10 | 05:15 -00:51 | 35:56 +00:14 |
| Rowing | 05:05 | 40:34 | 04:41 +00:24 | 41:11 -00:37 |
| Running 6 | 04:26 | 45:39 | 05:08 -00:42 | 45:52 -00:13 |
| Farmers Carry | 02:17 | 50:05 | 02:04 +00:13 | 51:00 -00:55 |
| Running 7 | 04:35 | 52:22 | 05:07 -00:32 | 53:04 -00:42 |
| Sandbag Lunges | 06:26 | 56:57 | 04:45 +01:41 | 58:11 -01:14 |
| Running 8 | 04:46 | 01:03:23 | 05:36 -00:50 | 01:02:56 +00:27 |
| Wall Balls | 06:46 | 01:08:09 | 05:58 +00:48 | 01:08:32 -00:23 |
| Roxzone | 05:57 | 01:20:44 | 06:14 -00:17 | 01:20:44 |
Michael Donaldson put in a commendable performance at the 2024 Birmingham Hyrox race. He demonstrated his prowess in running, finishing a significant 04:58 minutes faster than the average total running time, placing him in the top 24% of all athletes. His best running lap was impressively swift at 00:04:08, indicating a strong running profile. His overall rank of 989 among 4107 athletes and his rank of 51 in his age group are laudable. Michael's pacing, although slightly slower than average in the initial running segment, improved significantly in subsequent running segments. This suggests that he may have started slower to conserve energy for the later stages of the race.
While Michael's running performance was impressive, there are several areas where improvement is possible. In the Sandbag Lunges, Michael was significantly slower than the average, indicating a potential lack of lower body strength and endurance. To improve in this area, he might focus on exercises such as weight lunges, squats, and deadlifts to build strength and endurance in the glutes, quads, and hamstrings.
Overall, while Michael demonstrated strong running capabilities, he should aim to equally work on his strength and endurance. This would help him maintain a balanced performance throughout the race. Additionally, he should work on his pacing strategy, perhaps starting slightly faster in the initial running segment. It is also recommended that Michael focuses on his recovery and transition times between different race segments to ensure he maintains a good pace throughout. Finally, incorporating more specific exercises into his training regimen that mimic the movements in the race can help improve his efficiency and speed in those segments.
| Similar Athletes | |||
|---|---|---|---|
| Karampasis Angelos | 2024 Dubai | 01:20:24 | |
| Collart Antoine | 2024 Bordeaux | 01:20:54 | |
| Bernacik Michał | 2024 Gdansk | 01:20:51 | |
| Sommer Anthony | 2024 Anaheim | 01:21:10 | |
| Mayer Markus | 2019 Karlsruhe | 01:20:23 | |
| Iks Dawid | 2024 Poznan | 01:21:06 | |
| Gonzalez Alvarez Fernando | 2024 Madrid | 01:20:29 | |
| Fisher Jeff | 2024 Dallas | 01:20:26 | |
| Stutz Chris | 2022 Dallas | 01:20:21 | |
| Thompson Mark | 2024 Toronto | 01:21:05 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow Donaldson Michael | 01:37:45 | |
| 2024 Amsterdam Donaldson Michael | 01:21:14 | |
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Donaldson Michael
