Bramble Michael
Hyrox Result
Dive into this athlete’s performance at 2024 Sydney 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.
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.
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 Bramble 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 Bramble 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 Bramble 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 Bramble 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
08:44.
Check the detail of the improvement plan below.
04:13
Potential Improvement
48.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Michael Bramble displayed a strong performance in the 2024 Sydney Hyrox race, with a notable strength in running. His total running time of 00:43:20 was 06:39 faster than the average, indicating his proficiency in this area. His pacing strategy was aggressive at the start, as evidenced by his Running 1 segment, where he was 01:29 faster than average, placing him in the 4th percentile. However, his performance in strength-based segments, such as Wall Balls and Burpees Broad Jump, suggests room for improvement. Overall, Michael exhibits a runner profile and could benefit from enhancing his strength and hybrid capacity to achieve a more balanced performance.
Segments to Improve
- Wall Balls: Michael's time here was 04:03 slower than average, placing him in the 97th percentile. To improve:
- Exercise Suggestion: Incorporate wall ball drills into training, focusing on maintaining rhythm and breathing under fatigue.
- Technique Focus: Work on squat form and ball release efficiency. Consider lighter med balls initially to perfect form.
- Training Routine: Perform multiple sets of 15-20 reps, aiming for consistent timing and maintaining intensity.
- Burpees Broad Jump: With a time 02:34 slower than average, improving this segment can significantly boost overall performance:
- Exercise Suggestion: Implement burpee conditioning drills, focusing on explosive power and endurance.
- Technique Focus: Optimize jump distance and landing efficiency to reduce transition time between reps.
- Training Routine: Use Tabata-style intervals (20 seconds on, 10 seconds off) to build anaerobic endurance and speed.
- Sandbag Lunges: His time was 01:50 slower than average. To enhance performance:
- Exercise Suggestion: Incorporate sandbag carry and lunge workouts to build core stability and leg endurance.
- Technique Focus: Focus on maintaining upright form and consistent stride length.
- Training Routine: Perform circuits of sandbag lunges combined with running, simulating race conditions.
- Roxzone: Michael's transition time was 00:06 slower than average. Speeding up transitions can shave valuable seconds:
- Exercise Suggestion: Practice quick transitions between exercises during training sessions.
- Technique Focus: Develop a mental checklist for efficient equipment handling and movement setup.
- Training Routine: Conduct mini-races with time penalties for slow transitions to build speed and efficiency.
Race Strategies
- Balanced Pacing: While starting strong is advantageous, consider a more balanced pace to conserve energy for strength-focused segments, avoiding a significant drop-off in performance.
- Compromised Running Training: Simulate race fatigue by practicing running immediately after completing strength exercises during training to adapt the body to transitions.
- Focus on Form and Efficiency: In strength segments, prioritize form over speed to prevent early fatigue and maintain energy for subsequent segments.
- Nutrition and Hydration: Ensure optimal nutrition and hydration strategies, focusing on maintaining energy levels throughout the race.
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