Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Micallef Brian

Micallef Brian Hyrox Result

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.

Performance Highlights

MLT MLT Flag Men 45-49 #145019 01:29:19 89th in AG | Top 47.6% 1135th | Top 64.6%
-04:42
39:28
Run Total
-00:35
04:56
Avg. Lap
-00:50
03:53
Best Lap
+06:12
44:05
Workout Total
+00:46
05:30
Avg. Workout
-01:28
05:50
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 Micallef Brian'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 Micallef Brian'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 Micallef Brian'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 Micallef Brian'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 08:11. Check the detail of the improvement plan below.

02:46 Potential Improvement 33.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:46 07:40 to 04:54 33.8%
Wall Balls 02:11 08:39 to 06:28 26.7%
Sled Push 01:32 04:24 to 02:52 18.7%
Burpees Broad Jump 01:03 06:25 to 05:22 12.8%
Rowing 00:20 05:09 to 04:49 4.1%
Ski Erg 00:19 04:46 to 04:27 3.9%
Farmers Carry 00:00 01:55 to 01:55 0.0%
Sandbag Lunges 00:00 05:07 to 05:07 0.0%
Run Total 00:00 39:28 to 39:28 0.0%

Splits Time

Micallef Brian Perfect Race
Splits Total Average Total
Running 1 03:17 00:00 04:46 -01:29 00:00 +00:00
Ski Erg 04:46 03:17 04:30 +00:16 04:46 -01:29
Running 2 05:02 08:03 05:07 -00:05 09:16 -01:13
Sled Push 04:24 13:05 03:02 +01:22 14:23 -01:18
Running 3 05:25 17:29 05:34 -00:09 17:25 +00:04
Sled Pull 07:40 22:54 05:12 +02:28 22:59 -00:05
Running 4 05:29 30:34 05:34 -00:05 28:11 +02:23
Burpees Broad Jump 06:25 36:03 05:42 +00:43 33:45 +02:18
Running 5 05:22 42:28 05:44 -00:22 39:27 +03:01
Rowing 05:09 47:50 04:53 +00:16 45:11 +02:39
Running 6 05:32 52:59 05:34 -00:02 50:04 +02:55
Farmers Carry 01:55 58:31 02:16 -00:21 55:38 +02:53
Running 7 05:32 01:00:26 05:34 -00:02 57:54 +02:32
Sandbag Lunges 05:07 01:05:58 05:25 -00:18 01:03:28 +02:30
Running 8 03:53 01:11:05 06:15 -02:22 01:08:53 +02:12
Wall Balls 08:39 01:14:58 06:53 +01:46 01:15:08 -00:10
Roxzone 05:50 01:29:19 07:18 -01:28 01:29:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Brian Micallef, competing in the 45-49 age group, exhibited a commendable performance in the 2024 Dublin HYROX race. Brian landed in the top 42% of all athletes and performed notably well in his age group, ranking in the top 33%. His overall time was 01:29:19.

His total running time was 00:39:28 which is 04:54 faster than the average, suggesting that Brian has a strong running profile. His best running lap time was 00:03:53.

Upon analyzing his performance, it was observed that Brian started the race on a high note, running faster than the average time in the first four segments. However, this initial pacing may have led to a gradual decrease in stamina which reflected in his slower-than-average performance in the strength training segments.

Segments to Improve:

  • Sled Pull and Sled Push: Brian was slower than the average in these segments. Sled exercises require a combination of strength and endurance. Incorporating more lower body strength training, such as squats, lunges, and deadlifts into his routine will be beneficial. Improving his form and technique in these exercises will also help. Brian should also consider including high-intensity interval training (HIIT) workouts to build endurance.
  • Wall Balls: Brian was 01:49 slower than the average in this segment. Wall balls are a compound exercise that work multiple muscle groups. To improve, Brian can incorporate more functional strength training into his routine. These can include kettlebell swings, medicine ball throws, and power cleans. Working on the form and technique for wall balls will also be beneficial.
  • Burpees Broad Jump: Brian was 00:45 slower than the average in this segment. To improve in this area, Brian should focus on plyometric exercises such as box jumps and power skips. These exercises will help to increase his explosive power which is crucial for broad jumps. Burpees require both strength and cardio endurance, so incorporating more circuit training could also help.
  • Ski Erg: Brian was slightly slower than the average in this segment. Ski Erg workouts are intense and require upper body strength and good cardiovascular fitness. To improve, Brian can incorporate more upper body strength workouts and plyometric exercises such as push-ups, pull-ups, and medicine ball throws. He should also focus on improving his technique on the Ski Erg.

Race Strategies:

Brian should consider adjusting his race strategy to conserve energy for the strength training segments. Although his running times are above average, starting off at a slightly slower pace could help maintain stamina throughout the race. This is particularly important as his weaker segments seem to be the high-intensity strength exercises.

During training, Brian should focus on improving his transition times between running and strength training segments. This can be achieved by incorporating more combination workouts in his routine, such as supersetting strength exercises with short bursts of cardio. This will not only help to improve his transition times but also build endurance for the race.

Lastly, Brian should consider getting enough rest and recovery during his training period. Overtraining can lead to decreased performance and increased risk of injuries. A balanced diet, good hydration, and adequate sleep are key to optimal performance.

Similar Athletes
Schouwstra PieterJan 2024 Maastricht 01:29:38
Bull Jack 2023 London 01:29:19
Emond Martin 2024 Copenhagen 01:28:52
Andersen Kurt Roger 2024 Stockholm 01:28:54
Galloni Mattia 2024 Milan 01:29:44
Hooper Edward 2021 Birmingham 01:29:16
Flannigan Justin 2024 Madrid 01:29:20
Harris Matt 2023 London 01:28:56
Tso Eric Ka Chai 2023 Hong Kong 01:29:17
Enfield Gavin 2024 Sydney 01:29:32

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