Dive into this athlete’s performance at 2023 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 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.
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.
This section showcases the entire Spencer Michaela'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 Spencer Michaela's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Spencer Michaela'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.
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 Spencer Michaela'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 04:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:50 | 46:03 to 42:13 | 81.3% |
| Wall Balls | 00:39 | 04:32 to 03:53 | 13.8% |
| Farmers Carry | 00:09 | 02:07 to 01:58 | 3.2% |
| Rowing | 00:03 | 05:09 to 05:06 | 1.1% |
| Sled Push | 00:02 | 02:20 to 02:18 | 0.7% |
| Ski Erg | 00:00 | 04:34 to 04:34 | 0.0% |
| Sled Pull | 00:00 | 04:25 to 04:25 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:39 to 03:39 | 0.0% |
| Sandbag Lunges | 00:00 | 03:57 to 03:57 | 0.0% |
| Spencer Michaela | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:10 | 00:00 | 04:51 -00:41 | 00:00 +00:00 |
| Ski Erg | 04:34 | 04:10 | 05:00 -00:26 | 04:51 -00:41 |
| Running 2 | 05:33 | 08:44 | 05:14 +00:19 | 09:51 -01:07 |
| Sled Push | 02:20 | 14:17 | 02:35 -00:15 | 15:05 -00:48 |
| Running 3 | 06:04 | 16:37 | 05:28 +00:36 | 17:40 -01:03 |
| Sled Pull | 04:25 | 22:41 | 05:19 -00:54 | 23:08 -00:27 |
| Running 4 | 05:54 | 27:06 | 05:29 +00:25 | 28:27 -01:21 |
| Burpees Broad Jump | 03:39 | 33:00 | 05:30 -01:51 | 33:56 -00:56 |
| Running 5 | 05:55 | 36:39 | 05:37 +00:18 | 39:26 -02:47 |
| Rowing | 05:09 | 42:34 | 05:14 -00:05 | 45:03 -02:29 |
| Running 6 | 05:56 | 47:43 | 05:31 +00:25 | 50:17 -02:34 |
| Farmers Carry | 02:07 | 53:39 | 02:08 -00:01 | 55:48 -02:09 |
| Running 7 | 06:04 | 55:46 | 05:29 +00:35 | 57:56 -02:10 |
| Sandbag Lunges | 03:57 | 01:01:50 | 04:23 -00:26 | 01:03:25 -01:35 |
| Running 8 | 06:31 | 01:05:47 | 05:50 +00:41 | 01:07:48 -02:01 |
| Wall Balls | 04:32 | 01:12:18 | 04:25 +00:07 | 01:13:38 -01:20 |
| Roxzone | 07:37 | 01:24:19 | 06:16 +01:21 | 01:24:19 |
Her overall time of 01:24:19 was commendable, but there are areas where improvement can be made to enhance her performance.
Segment Analysis:
1. Running 1: Michaela performed exceptionally well in this segment, completing it in 00:04:10, which was 30 seconds faster than the average time. No specific improvements are needed in this area.
2. Ski Erg: Michaela completed the Ski Erg segment in 00:04:34, which was 22 seconds faster than the average time. No specific improvements are needed in this area.
3. Running 2: Michaela took 00:05:33 to complete this segment, which was 23 seconds slower than the average time. To improve her running performance in this segment, she should focus on increasing her running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help enhance her running ability.
4. Sled Push: Michaela performed well in the Sled Push segment, completing it in 00:02:20, which was 40 seconds faster than the average time. No specific improvements are needed in this area.
5. Running 3: Michaela took 00:06:04 to complete this segment, which was 37 seconds slower than the average time. To improve her running performance in this segment, she should focus on building her endurance and working on maintaining a steady pace. Incorporating long-distance runs, fartlek training, and tempo runs into her training routine can help improve her performance in this area.
6. Sled Pull: Michaela performed well in the Sled Pull segment, completing it in 00:04:25, which was 1 minute and 7 seconds faster than the average time. No specific improvements are needed in this area.
7. Running 4: Michaela took 00:05:54 to complete this segment, which was 25 seconds slower than the average time. To improve her running performance in this segment, she should focus on increasing her running speed and working on maintaining a consistent pace. Incorporating speed workouts, such as interval training and tempo runs, into her training routine can help enhance her performance in this area.
8. Burpees Broad Jump: Michaela performed exceptionally well in this segment, completing it in 00:03:39, which was 1 minute and 33 seconds faster than the average time. No specific improvements are needed in this area.
9. Running 5: Michaela took 00:05:55 to complete this segment, which was 18 seconds slower than the average time. To improve her running performance in this segment, she should focus on increasing her running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help enhance her running ability.
10. Rowing: Michaela performed well in the Rowing segment, completing it in 00:05:09, which was 1 second faster than the average time. No specific improvements are needed in this area.
11. Running 6: Michaela took 00:05:56 to complete this segment, which was 27 seconds slower than the average time. To improve her running performance in this segment, she should focus on building her endurance and working on maintaining a steady pace. Incorporating long-distance runs, fartlek training, and tempo runs into her training routine can help improve her performance in this area.
12. Farmers Carry: Michaela performed well in the Farmers Carry segment, completing it in 00:02:07, which was 9 seconds faster than the average time. No specific improvements are needed in this area.
13. Running 7: Michaela took 00:06:04 to complete this segment, which was 37 seconds slower than the average time. To improve her running performance in this segment, she should focus on increasing her running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help enhance her running ability.
14. Sandbag Lunges: Michaela performed exceptionally well in this segment, completing it in 00:03:57, which was 29 seconds faster than the average time. No specific improvements are needed in this area.
15. Running 8: Michaela took 00:06:31 to complete this segment, which was 29 seconds slower than the average time. To improve her running performance in this segment, she should focus on increasing her running speed and working on maintaining a consistent pace. Incorporating speed workouts, such as interval training and tempo runs, into her training routine can help enhance her performance in this area.
16. Wall Balls: Michaela took 00:04:32 to complete this segment, which was 11 seconds slower than the average time. To improve her performance in this segment, she should focus on strengthening her lower body and improving her accuracy in wall ball shots. Incorporating exercises like squats, lunges, and wall ball shots into her training routine can help enhance her performance in this area.
17. Roxzone: Michaela spent 00:07:37 in the Roxzone, which was 1 minute and 32 seconds slower than the average time. To improve her performance in this segment, she should focus on improving her overall fitness and reducing her transition time between exercises. Incorporating circuit training and interval training into her training routine can help enhance her overall fitness and improve her transition time.
Specific drills and techniques that can be incorporated into her training routine include:
- Interval training: Incorporate intervals of high-intensity running followed by periods of active recovery to improve running speed and endurance.
- Hill sprints: Include hill sprints in her training routine to build leg strength and improve running power.
- Tempo runs: Perform tempo runs at a comfortably hard pace for an extended period to improve running endurance and pace control.
- Lower body strength exercises: Incorporate exercises like squats, lunges, and deadlifts to improve lower body strength, which can enhance running performance.
- Wall ball practice: Include regular wall ball practice sessions to improve accuracy and efficiency in wall ball shots.
By implementing these training strategies and race strategies, Michaela Spencer can enhance her performance in the HYROX race and continue to improve her overall fitness and athleticism.
| Similar Athletes | |||
|---|---|---|---|
| Bugeja Natalia | 2024 Köln | 01:24:00 | |
| Dwyer Katy | 2024 Madrid | 01:24:31 | |
| Van Beek Brenda | 2023 Rotterdam | 01:24:42 | |
| Anderson Cat | 2024 Sports Direct HYROX London | 01:24:20 | |
| Sconce Caitlin | 2023 Dallas | 01:24:01 | |
| Cornwall Sarah | 2022 London | 01:24:27 | |
| Signorini Hanlie | 2023 London | 01:24:34 | |
| Fischer Marie Luise | 2024 Hamburg | 01:24:27 | |
| Martinez Lydia | 2023 Los Angeles | 01:24:39 | |
| Cottrelldormer Maddie | 2023 Sydney | 01:23:52 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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