Dive into this athlete’s performance at 2024 New York 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
531 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 79.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 168 to 347.
End of interactive chart.
Based on 531 athletes with similar finish time in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 127 to 384.
End of interactive chart.
Based on 531 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Miller Kirk'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 Miller Kirk's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -166 to 103.
End of interactive chart.
Based on 531 athletes with similar finish time in Hyrox Pro 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 Miller Kirk'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.
Chart
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 840.
End of interactive chart.
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 Miller Kirk'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
03:06.
Check the detail of the improvement plan below.
Based on 531 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Kirk Miller's performance in the 2024 New York Hyrox race places him solidly in the top echelon of his age group, showcasing a commendable blend of endurance and strength. Notably, his total running time was 54 seconds faster than average, indicating a strong running profile. However, this strength in running suggests potential for improvement in strength-focused segments to achieve a more balanced athlete profile. Kirk started the race exceptionally well, with an impressive first running segment significantly faster than average, but his performance in the Roxzone and several strength exercises like the Sled Push and Rowing indicates room for improvement in transition efficiency and specific strength areas.
Segments to Improve:
Roxzone: Kirk's Roxzone time was significantly slower than average, indicating longer rest periods or slower transitions between exercises. To improve, Kirk should focus on high-intensity interval training (HIIT) with short recovery times to enhance overall fitness and adapt to quicker transitions. Incorporating circuit training that mimics the race's structure, alternating between strength exercises and short running or rowing intervals, can also improve efficiency in transitions.
Sled Push: This segment was notably slower, suggesting a need to enhance leg and core strength. Specific drills such as weighted sled pushes and pulls, heavy tire flips, and leg presses can build the required strength. Additionally, incorporating plyometric exercises like box jumps and squat jumps will improve explosive power, crucial for starting the sled push with momentum.
Rowing: Being slower here suggests a need for better technique and endurance. Kirk should focus on rowing drills that emphasize proper form, such as catch drills and power strokes, along with interval rowing sessions to build endurance. Technique workshops or sessions with a rowing coach could provide significant benefits in efficiency and speed.
Strength-focused Training: Given the slower segments in strength-focused areas and the Roxzone, integrating more compound lifts into his routine, such as deadlifts, squats, and bench presses, will build overall strength. Functional fitness exercises, including kettlebell swings, medicine ball throws, and farmer's walks, will also enhance his capability in specific race segments like the Farmers Carry and Sandbag Lunges.
Race Strategies:
Start Strong but Steady: Kirk's initial running segments were fast, indicating a strong start. However, maintaining a slightly more reserved pace in the first half could conserve energy for stronger finishes in both running and strength segments. This strategy prevents early fatigue, allowing for more consistent performance throughout the race.
Focus on Technique in Strength Segments: During training, emphasize the technique in each exercise, especially those where time can be lost, like the Sled Push and Rowing. Proper form not only improves efficiency and speed but also reduces the risk of injury.
Minimize Transition Times: Practice quick transitions between exercises during training sessions to reduce Roxzone time. Set up mock stations and work on moving swiftly and efficiently from one exercise to the next, focusing on breathing techniques to recover while transitioning.
Endurance and Strength Balance: Given Kirk's runner profile, incorporating more strength training without sacrificing running performance is crucial. Balancing training days between strength, endurance, and recovery will ensure improvements in weaker areas while maintaining running prowess.
By focusing on these targeted improvements and strategies, Kirk Miller can enhance his performance in future races, aiming for a more balanced profile that excels in both running and strength segments.