Dive into this athlete’s performance at 2024 London 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 Gibbs 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 Gibbs 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 Gibbs 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 Gibbs 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
12:01.
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:
Hey Michael! First off, massive respect for knocking out the 2024 London HYROX! You finished with a solid time of 01:28:39, placing you in the top 9% of all athletes. Not too shabby, right? Your total running time of 34:46 is a whopping 9:23 faster than average, showing you've got some serious runner credentials. However, your splits indicate that you might’ve started a bit too slow on the first run. This can sometimes lead to a snowball effect in a race like this. Let’s sharpen that pacing strategy! With your overall rank of 417, you’ve got the potential to push even further. It's clear you’ve got a hybrid profile, strong in running but needing some extra fire in the strength department.
Segments to Improve:
Let’s dive into the segments where you could really turn things up a notch:
Wall Balls: Oof! Your time here was a staggering 5:23 slower than average. Focus on technique; ensure you're squatting deep and driving through your heels. Aim for a consistent rhythm. Try doing sets of 20-30 reps, resting briefly in between, to build endurance.
Burpees Broad Jump: At 1:32 slower than average, it’s time to work on speed and explosiveness. Incorporate plyometrics into your training—think box jumps and explosive push-ups. Practice the burpees in a circuit to simulate race conditions.
Sandbag Lunges: Another tough spot, 1:31 slower than average. Make sure your form is on point; keep your chest up and step far enough back. Add in weighted lunges and increase your volume gradually to build strength. Try to mix in some balance drills to keep those legs fresh.
Sled Pull: You were 1:17 slower than average here. Focus on maintaining a low posture and using your legs effectively. Sled pulls should become a staple in your training; practice them with varying weights to simulate race conditions.
Ski Erg: At 34 seconds slower than average, it’s worth honing your technique. Make sure to engage your core and use your legs—think about it like a powerful rowing motion. Try intervals of 30 seconds on, 30 seconds off to build endurance.
Sled Push: Just 32 seconds slower than average, but we want to tighten that up. Focus on pushing through your heels and driving with your legs. Incorporate heavier sled pushes into your routine to build strength.
Farmers Carry: 14 seconds slower might not seem huge, but every second counts! Work on grip strength and core stability. Use kettlebells or heavy dumbbells, walking for distance, ensuring your posture remains strong.
By addressing these areas, you can transform weaknesses into strengths, making your next race even more epic! 💪
Race Strategies:
When it comes to race day, strategy is key. Here are some tips to help you crush it:
Pacing: Start your first running segment a tad faster than you did this time. You want to feel fresh but not overdo it. Aim for a pace that allows you to still hit those exercises with power.
Transitional Speed: Practice your transitions during training sessions. Time each transition and work on minimizing it. A quick sip of water, a deep breath, and go! Your roxzone time was faster than average, but there's room for improvement.
Focus on Breathing: In those tough segments, especially during wall balls and sled pushes, remember to breathe! Deep, controlled breaths can help you maintain your rhythm and composure.
Mindset: Maintain a strong, positive mindset. Visualize each segment before the race. Remember, “You don’t have to be great to start, but you have to start to be great.” Keep pushing through those tough spots!
Conclusion:
Michael, you’ve got the potential to climb those ranks even higher! Remember, it’s not just about how fast you run but how well you execute each part of the race. Embrace the grind, laugh at the challenges, and keep pushing your limits. “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So get out there and inspire! 💥🏆
Keep up the hard work, stay focused, and remember, I’m here to help you every step of the way. You've got this, and I can’t wait to see where you go next in the Hyrox arena! Until next time, be relentless!
— The Rox-Coach
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