Miller Kirk Performance Analysis

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.

Season 23/24 2024 New York (1678) HYROX PRO (172) Men (136) Miller Kirk

GBR GBR Flag Men Man #184041 01:18:16 7th in AG | Top 5.1% 45th | Top 33.1%

Performance Highlights

-00:45
36:52
Run Total
-00:04
04:37
Avg. Lap
+00:07
04:06
Best Lap
-00:55
34:20
Workout Total
-00:07
04:17
Avg. Workout
+01:43
07:09
Roxzone

Race Summary

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.

01:07 Potential Improvement 36.0% Focus During Training

Chart

Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 1378.
CurrentTarget
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:07 04:18 to 03:11 36.0%
Farmers Carry 00:32 02:29 to 01:57 17.2%
Sandbag Lunges 00:32 05:01 to 04:29 17.2%
Rowing 00:22 04:46 to 04:24 11.8%
Ski Erg 00:20 04:25 to 04:05 10.8%
Run Total 00:13 36:52 to 36:39 7.0%
Sled Pull 00:00 04:16 to 04:16 0.0%
Burpees Broad Jump 00:00 03:36 to 03:36 0.0%
Wall Balls 00:00 05:29 to 05:29 0.0%

Splits Time

Miller Kirk Perfect Race
Splits Total Average Total
Running 1 02:48 00:00 03:59 -01:11 00:00 +00:00
Ski Erg 04:25 02:48 04:08 +00:17 03:59 -01:11
Running 2 04:06 07:13 04:21 -00:15 08:07 -00:54
Sled Push 04:18 11:19 03:31 +00:47 12:28 -01:09
Running 3 04:37 15:37 04:47 -00:10 15:59 -00:22
Sled Pull 04:16 20:14 05:53 -01:37 20:46 -00:32
Running 4 04:36 24:30 04:47 -00:11 26:39 -02:09
Burpees Broad Jump 03:36 29:06 04:01 -00:25 31:26 -02:20
Running 5 04:49 32:42 04:50 -00:01 35:27 -02:45
Rowing 04:46 37:31 04:26 +00:20 40:17 -02:46
Running 6 05:03 42:17 04:45 +00:18 44:43 -02:26
Farmers Carry 02:29 47:20 02:07 +00:22 49:28 -02:08
Running 7 05:11 49:49 04:49 +00:22 51:35 -01:46
Sandbag Lunges 05:01 55:00 04:45 +00:16 56:24 -01:24
Running 8 05:47 01:00:01 05:17 +00:30 01:01:09 -01:08
Wall Balls 05:29 01:05:48 06:24 -00:55 01:06:26 -00:38
Roxzone 07:09 01:18:16 05:26 +01:43 01:18:16
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.

Similar Athletes
Henderson Michael 2024 Glasgow 01:17:48
Haupt Benjamin 2019 Nürnberg 01:17:48
Garner Connor 2023 Birmingham 01:18:42
Hayward Ivar 2024 Cape Town 01:18:05
Morris Shane 2022 Las Vegas 01:18:26
Soonieus Mike 2024 Amsterdam 01:18:23
Bckstrm Martin 2023 Stockholm 01:18:32
Satchwell Oliver 2024 Birmingham 01:17:49
Church Jamie 2023 Melbourne 01:17:55
Auty Gareth 2023 London 01:18:15

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