Donaldson Michael Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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.

Performance Highlights

GBR GBR Flag Men 45-49 #132024 01:21:14 35th in AG | Top 22.0% 797th | Top 35.8%
-01:24
39:16
Run Total
-00:10
04:54
Avg. Lap
+00:30
04:54
Best Lap
+03:00
37:18
Workout Total
+00:22
04:39
Avg. Workout
-01:32
04:46
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.
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 Donaldson 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 Donaldson 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 Donaldson 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 Donaldson 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 05:53. Check the detail of the improvement plan below.

02:27 Potential Improvement 41.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:27 06:53 to 04:26 41.6%
Burpees Broad Jump 01:39 06:09 to 04:30 28.0%
Wall Balls 00:48 06:18 to 05:30 13.6%
Farmers Carry 00:32 02:26 to 01:54 9.1%
Sled Push 00:16 02:44 to 02:28 4.5%
Rowing 00:11 04:47 to 04:36 3.1%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Pull 00:00 03:46 to 03:46 0.0%
Run Total 00:00 39:16 to 39:16 0.0%

Splits Time

Donaldson Michael Perfect Race
Splits Total Average Total
Running 1 03:19 00:00 04:26 -01:07 00:00 +00:00
Ski Erg 04:15 03:19 04:22 -00:07 04:26 -01:07
Running 2 04:54 07:34 04:46 +00:08 08:48 -01:14
Sled Push 02:44 12:28 02:45 -00:01 13:34 -01:06
Running 3 05:01 15:12 05:08 -00:07 16:19 -01:07
Sled Pull 03:46 20:13 04:38 -00:52 21:27 -01:14
Running 4 05:09 23:59 05:07 +00:02 26:05 -02:06
Burpees Broad Jump 06:09 29:08 04:57 +01:12 31:12 -02:04
Running 5 05:02 35:17 05:16 -00:14 36:09 -00:52
Rowing 04:47 40:19 04:42 +00:05 41:25 -01:06
Running 6 05:11 45:06 05:09 +00:02 46:07 -01:01
Farmers Carry 02:26 50:17 02:04 +00:22 51:16 -00:59
Running 7 05:13 52:43 05:08 +00:05 53:20 -00:37
Sandbag Lunges 06:53 57:56 04:48 +02:05 58:28 -00:32
Running 8 05:30 01:04:49 05:38 -00:08 01:03:16 +01:33
Wall Balls 06:18 01:10:19 06:02 +00:16 01:08:54 +01:25
Roxzone 04:46 01:21:14 06:18 -01:32 01:21:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Michael Donaldson delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 802 out of 3118 athletes, placing him in the top 25%. Within his age group (45-49), he achieved an impressive rank of 36, putting him in the top 15%. His total time was 01:21:14, with a notable total running time of 00:39:16, which was 01:49 faster than the average, underscoring his strength as a runner.

Analyzing his pacing, Michael started the race strong with the first running lap significantly faster than average. However, his performance in running segments normalized as the race progressed. This suggests an initial fast pace that he managed to maintain quite well. His overall profile leans more towards a runner, indicating that while his running is strong, there's room to enhance his strength and endurance in exercise zones.

Segments to Improve:

  • Sandbag Lunges: Michael's time was 02:09 slower than average, ranking him at the 100th percentile. To improve:
    • Exercises: Incorporate weighted lunges, focusing on form and control. Use sandbags in training to simulate race conditions.
    • Drills: Practice lunges with varied weights and speeds. Implement plyometric lunges to build explosive strength.
    • Form Correction: Ensure proper knee alignment and full range of motion to maximize efficiency and prevent injury.
  • Burpees Broad Jump: Michael was 01:20 slower than average. To enhance performance:
    • Exercises: Regular burpee drills with added broad jumps. Focus on increasing power and agility.
    • Drills: High-intensity interval training (HIIT) incorporating burpees to improve cardiovascular endurance and speed.
    • Form Correction: Practice explosive movements and maintain a low center of gravity during jumps.
  • Wall Balls: His performance was 00:18 slower than average. To improve:
    • Exercises: Increase wall ball repetitions in training, focusing on rhythm and breathing.
    • Drills: Circuit training that includes wall balls to simulate race fatigue conditions.
    • Form Correction: Ensure a consistent squat depth and target accuracy to optimize efficiency.
  • Farmers Carry: Michael was 00:21 slower than average. To enhance performance:
    • Exercises: Incorporate farmers walk with varied weights to build grip strength and endurance.
    • Drills: Timed farmers carry drills to improve speed while maintaining form.
    • Form Correction: Focus on maintaining a strong core and upright posture.

Race Strategies:

  • Pacing Strategy: Start the race at a sustainable pace to avoid early fatigue. Maintain a steady rhythm, especially in running segments, to conserve energy for strength exercises.
  • Transition Efficiency: Work on transitioning smoothly between exercises. Practice quick recovery techniques to minimize roxzone time.
  • Compromised Running Scenarios: Train under fatigue to simulate race conditions, focusing on maintaining running form and pace post-strength exercises.
  • Mental Focus: Develop mental strategies to stay focused and motivated during challenging segments, particularly those requiring strength and endurance.

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
Similar Athletes
Müller Ralf 2023 Hannover 01:21:23
Hickey Paul 2023 Malmö 01:21:31
Kurch Florian 2024 Vienna - European Championship 01:21:27
Van Druten Maarten 2024 Amsterdam 01:21:20
Garner Arron 2022 London 01:21:26
Taslim Yoseph 2024 Singapore 01:20:48
Geller Sam 2024 Sports Direct HYROX London 01:20:48
Watson Matthew 2024 Berlin 01:20:56
Berry Neal 2023 Dallas 01:21:17
Maireles Alex 2021 Madrid 01:21:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Birmingham 01:20:44
2024 Glasgow 01:37:45

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