Gross Michael
Hyrox Result
Dive into this athlete’s performance at 2024 Vienna - European Championship 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
230 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 230 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 230 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Gross 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 Gross 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 230 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 Gross 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 Gross 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
16:25.
Check the detail of the improvement plan below.
13:13
Potential Improvement
80.5%
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 Gross demonstrated a commendable effort in the 2024 Vienna - European Championship, showcasing particular strengths in the sled push, sled pull, and sandbag lunges with performance times significantly faster than average. These results indicate a strong aptitude in strength-focused challenges. Conversely, Michael's total running time was noticeably slower than average, suggesting that endurance and speed over distance are areas requiring focused improvement. Despite a strong start in the first running segment, subsequent runs revealed a decline in pace, indicating potential issues with stamina or pacing strategy. The quick transition time in the roxzone highlights Michael's efficiency in moving between exercises, yet the overall profile suggests that Michael may benefit from a more balanced training approach, emphasizing both his running and strength endurance.
Segments to Improve:
- Running (Total Time): Michael's total running time was significantly slower than average, pinpointing endurance running as a critical area for improvement. Incorporating interval training, with a mix of short, high-intensity bursts and longer, sustained runs, can enhance both speed and endurance. Specific exercises like tempo runs, hill repeats, and long, slow distance (LSD) runs should become staples in his training regimen. Additionally, focusing on running form, particularly during fatigue, can help conserve energy and maintain speed.
- Wall Balls: This segment was notably slower, indicating potential weaknesses in power endurance and coordination. To improve, Michael should incorporate more functional strength training, focusing on the posterior chain and core stability. Exercises like thrusters, kettlebell swings, and medicine ball slams can mimic the movement patterns and explosive nature of wall balls. Practicing the wall ball shot with varying weights and heights can also help adapt his technique and endurance.
- Ski Erg: Slower performance here suggests room for improvement in upper body endurance and technique. Training should include high-intensity interval training (HIIT) sessions on the Ski Erg to enhance cardiovascular capacity and upper body strength. Technique drills focusing on proper arm pull and core engagement can maximize efficiency and power output during this segment.
- Burpees Broad Jump: Although not the weakest, there's potential for improvement in agility and explosive power. Plyometric exercises such as box jumps, broad jumps, and squat jumps will be beneficial. Additionally, incorporating burpees into circuit training can improve endurance and efficiency in this movement pattern.
Race Strategies:
- Improved Pacing: Michael's initial running segment was faster than average, which may have contributed to a decline in performance in subsequent runs. A more conservative start, focusing on maintaining a steady pace through the early stages of the race, can preserve energy for a stronger finish. Utilizing a running watch to monitor pace in real-time can aid in this strategy.
- Strength-Endurance Balance: Given Michael's proficiency in strength-focused segments, integrating more endurance-focused training while maintaining strength conditioning will offer a balanced approach. This includes combining running sessions with strength workouts in a single training day, simulating race conditions.
- Transition Efficiency: While Michael's roxzone time was impressive, continuous improvement in transition efficiency can shave off valuable seconds. Practicing quick transitions between running and strength exercises in training can help reduce overall time.
- Recovery and Nutrition: Adequate recovery and nutrition play a crucial role in performance, especially in endurance events. Implementing a structured recovery protocol, including nutrition, hydration, and rest, will support sustained training improvements and race day performance.
By focusing on these targeted strategies and incorporating the suggested training modifications, Michael Gross can expect to see substantial improvements in both his running endurance and overall race performance in future HYROX events.
Ready to conquer your next race?
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