Dive into this athlete’s performance at 2024 Glasgow 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.
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.
Percentile based on all the athletes who competed in Hyrox 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.
Based on 1000 athletes with similar finish time in Hyrox 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.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Waugh 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 Waugh Michael's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox 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 Waugh 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.
Percentile based on all the athletes who competed in Hyrox 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 Waugh 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
05:08.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Michael Waugh's performance in the 2024 Glasgow HYROX race places him within the top 57% of all athletes and the top 63% within his age group, indicating a competitive but improvable positioning. Analyzing his results, it's evident that Michael has a balanced profile with slight leanings towards a strength-focused athlete, as indicated by his total running time being slower than average by 01:32. His pacing at the beginning of the race shows that he might have started slightly too fast, considering the running 1 segment was notably slower than average, causing potential early fatigue. The roxzone time being significantly faster than average suggests excellent transition efficiency and overall fitness but also hints at potential underperformance in strength or running segments.
Segments to Improve:
Wall Balls: To improve the 00:36 slower than average time in Wall Balls, focus on enhancing power and endurance. Incorporate plyometric exercises such as jump squats and medicine ball throws to increase explosive power. Practice wall ball shots in longer sets to build muscular endurance and refine technique, ensuring a full squat depth and aiming for consistency in ball height.
Sandbag Lunges: The 00:58 slower performance suggests a need for better leg strength and endurance. Incorporate weighted lunges and step-ups into training to build strength. Additionally, focus on unilateral exercises like Bulgarian split squats to improve balance and muscular symmetry. Endurance can be enhanced through high-repetition bodyweight lunges and incorporating lunges into longer circuit workouts.
Burpees Broad Jump: To reduce the 00:01:01 gap, work on explosive leg power and burpee efficiency. Practice broad jumps for distance, focusing on landing softly and efficiently transitioning into the next jump. For burpees, work on minimizing ground contact time and maintaining a steady pace through interval training.
Farmers Carry: Improving the 00:08 slower time requires better grip strength and core stability. Incorporate grip-specific exercises such as dead hangs and farmer's walk with progressively heavier weights. Also, core strengthening exercises like planks and deadlifts will help maintain form under fatigue.
Race Strategies:
Pacing: Given Michael's tendency to start fast, focusing on a more conservative initial pace could conserve energy for later stages. By evenly distributing effort, especially in the early running segments, he might prevent early fatigue and maintain a steadier pace throughout.
Strength and Running Balance: As Michael shows a more strength-oriented profile, incorporating more running-focused training can help balance his athletic capabilities. Interval running, long slow distance runs, and tempo runs can improve cardiovascular endurance and running efficiency.
Transition Efficiency: While already a strong point for Michael, continuing to minimize time spent in the roxzone through practice and strategic planning can further enhance overall performance. Practicing quick transitions between strength and running segments in training can simulate race conditions and improve time.
Segment-Specific Training: Implement segment-specific days in the training routine, focusing on the identified areas of improvement. This includes dedicated days for running, strength training, and practicing HYROX-specific exercises like wall balls and sandbag lunges within a workout circuit to mimic race conditions.
By focusing on these targeted improvements and strategic adjustments, Michael has the potential to significantly enhance his HYROX race performance, moving up in both overall and age group rankings in future events.
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.
Percentile based on all the athletes who competed in Hyrox Men