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 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 Donaldson Michael'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 Donaldson Michael'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 Donaldson Michael'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 Donaldson Michael'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 07:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 02:00 | 06:26 to 04:26 | 27.7% |
| Burpees Broad Jump | 01:33 | 06:03 to 04:30 | 21.5% |
| Wall Balls | 01:16 | 06:46 to 05:30 | 17.6% |
| Sled Push | 01:01 | 03:29 to 02:28 | 14.1% |
| Rowing | 00:29 | 05:05 to 04:36 | 6.7% |
| Farmers Carry | 00:23 | 02:17 to 01:54 | 5.3% |
| Sled Pull | 00:20 | 04:35 to 04:15 | 4.6% |
| Ski Erg | 00:11 | 04:27 to 04:16 | 2.5% |
| Run Total | 00:00 | 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 | 04:46 +01:40 | 58:11 -01:14 |
| Running 8 | 04:46 | 01:03:23 | 05:36 -00:50 | 01:02:57 +00:26 |
| Wall Balls | 06:46 | 01:08:09 | 05:59 +00:47 | 01:08:33 -00:24 |
| Roxzone | 05:57 | 01:20:44 | 06:12 -00:15 | 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 | |||
|---|---|---|---|
| Shaw Ruben | 2024 London | 01:20:23 | |
| Rogero Loic | 2024 Marseille | 01:20:31 | |
| Allroggen Yann | 2024 Marseille | 01:20:40 | |
| Easter Stratton | 2024 Anaheim | 01:20:41 | |
| Warner Carl | 2024 Dublin | 01:21:12 | |
| Holton Warren | 2023 Los Angeles | 01:20:33 | |
| Fournel Theo | 2024 Paris | 01:20:15 | |
| Manabe Yoshi | 2023 Singapore | 01:20:20 | |
| Xavier Brad | 2024 Melbourne | 01:20:27 | |
| Lux Tobias | 2023 Frankfurt | 01:20:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Amsterdam | 01:21:14 | |
| 2024 Glasgow | 01:37:45 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
