Dive into this athlete’s performance at 2024 Karlsruhe 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
558 similar athletes.
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 99.
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The chart has 1 Y axis displaying values. Data ranges from 2 to 46.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Run, Baby, Run!
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!
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The chart has 1 Y axis displaying values. Data ranges from 181 to 481.
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Based on 558 athletes with similar finish time in Hyrox Pro Men
Station Showdown
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 117 to 347.
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Based on 558 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
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.
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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -107 to 211.
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Based on 558 athletes with similar finish time in Hyrox Pro Men
Expected Finish Time
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.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 4196 to 4526.
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Spread of Splits Time
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.
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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 839.
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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 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 performance we identified a possible improvement of
04:59.
Check the detail of the improvement plan below.
Based on 558 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Michael Odonnell's performance in the 2024 Karlsruhe HYROX PRO event places him in a commendable position, especially considering his top 24% finish among 227 athletes and 8th rank in his age group. His overall time of 01:13:17 indicates a strong effort across the board. However, a deeper analysis reveals specific insights into his performance profile. Notably, Michael’s total running time was 02:05 slower than average, suggesting that while he has significant strengths in certain areas, running may be a relative weakness that needs addressing. Conversely, his excellent performance in the Rowing and Burpees Broad Jump segments, amongst others, showcases his strength and endurance capabilities. His pacing started off strong but showed signs of struggle in the later running segments, indicating potential issues with endurance or pacing strategy. This analysis suggests that Michael has a more strength-oriented profile, with an opportunity to improve his running endurance and pacing for a more balanced performance.
Segments to Improve:
Total Running Time: The overall running time indicates a need for enhanced endurance and speed. Incorporating interval training, with a mix of short sprints and longer, steady-state runs, can improve both anaerobic and aerobic capacity. Specific workouts might include 400m repeats at a faster pace than his current average lap time, coupled with 5k runs at a steady pace to build endurance. Additionally, focusing on running form, such as optimizing stride length and cadence, can lead to more efficient movement and reduced fatigue.
Sled Push: This segment suggests a need for improved lower body strength and power. Exercises like heavy sled drags, weighted squats, and leg presses can build the necessary muscle groups. Technique adjustments, such as maintaining a low center of gravity and driving through the heels, will also enhance efficiency and speed in this segment.
Farmer's Carry: To improve grip strength and endurance, which are crucial for this segment, incorporate grip-specific exercises such as dead hangs, farmer’s walks with incrementally increased weights, and wrist curls. Building core strength through planks and weighted carries will also support better overall performance in this event.
Race Strategies:
Pacing: Given the tendency to start strong but fade in later running segments, adopting a more conservative start might conserve energy for a stronger finish. Utilizing a pacing strategy that aims for even or negative splits could lead to improved overall times. Practicing pacing in training, perhaps with the help of a running coach or pacing app, can help Michael develop a better feel for his optimal race pace.
Transitions (Roxzone): Michael's transition times suggest room for improvement in overall fitness and efficiency between segments. High-intensity interval training (HIIT) can enhance cardiovascular fitness, while practicing quick transitions in training—simulating race day conditions—can reduce time spent in the Roxzone. This includes setting up mock transition areas during workouts to minimize downtime.
Strength and Endurance Balance: Focusing on a balanced training regimen that equally emphasizes strength and running endurance will likely yield the best overall performance improvements. Tailoring workouts to include back-to-back strength and running sessions can also prepare the body for the unique demands of HYROX races, improving resilience and performance in later segments.
By addressing these specific areas of improvement with targeted training and strategic adjustments, Michael has a solid opportunity to enhance his performance in future HYROX events. Commitment to a balanced approach between strength and endurance training, along with smart race pacing and efficient transitions, will be key to climbing the ranks in his category.
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 99.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 99.
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Percentile based on all the athletes who competed in Hyrox Pro Men