Dive into this athlete’s performance at 2024 Dublin 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 Kelly 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 Kelly 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 Kelly 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 Kelly 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
05:02.
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 Kelly showcased an impressive performance in the Dublin 2024 HYROX race, finishing in the top 46% overall and in the top 44% of his age group (40-44). Michael showcased a strong running profile, with his total running time being 01:49 faster than the average. His best running lap was clocked at 00:04:52.
Michael started the race exceptionally well, finishing the first running segment 01:16 faster than the average, placing him in the 2nd percentile rank. However, his performance in subsequent running segments gradually slowed down, indicating a potential issue with pacing. He ended the race on a high note, being 01:40 faster than the average in the last running segment, showing his resilience and endurance.
In terms of strength, Michael performed well in the Farmers Carry and Sandbag Lunges segments, where he finished faster than the average. However, the Wall Balls and Sled Push segments revealed areas where strength training could help to improve his performance.
Segments to Improve:
Wall Balls: Michael's Wall Balls segment was 02:02 slower than the average. To improve in this area, he should incorporate exercises such as thrusters and wall squat holds into his training regimen. These exercises will help build strength and endurance in his lower body and shoulders, which are crucial for efficient wall ball performance.
Sled Push: The Sled Push segment was another area where Michael was slower than the average. To improve his performance here, he could incorporate exercises like the barbell deadlift and weighted lunges into his routine to build lower body strength. Additionally, practicing the sled push technique itself can help improve his efficiency and speed in this segment.
Burpees Broad Jump: Michael was slightly faster than average in this segment. However, to further improve, he can incorporate plyometric exercises like box jumps and standing long jumps into his routine. These exercises will help improve his explosive strength, which is key for broad jumps.
Sled Pull: In the Sled Pull segment, Michael was slightly slower than average. To improve, he can focus on exercises that strengthen his back and legs, such as the barbell row and the kettlebell swing. Practicing the sled pull technique can also help improve efficiency and speed in this segment.
Race Strategies:
Based on the analysis of Michael's performance, the following strategies can be implemented for better performance:
Pacing: Michael started the race exceptionally well but slowed down in the middle. He needs to focus on maintaining a consistent pace throughout the race. This can be achieved through interval training and long distance running.
Strength Training: Michael should incorporate more strength training into his regimen, focusing in particular on exercises that mimic the movements of the Wall Balls and Sled Push segments.
Recovery: Given his slower performance in the middle of the race, Michael may need to focus on improving his recovery between segments. This could involve implementing active recovery exercises and improving his nutrition and hydration strategy during the race.
Technique: Michael can improve his performance by refining his technique in the Sled Push and Sled Pull segments, focusing on efficiency and form.