Greenlees Mike
Hyrox Result
Dive into this athlete’s performance at 2024 Malaga 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.
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 Greenlees Mike'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 Greenlees Mike'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 Greenlees Mike'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 Greenlees Mike'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
03:41.
Check the detail of the improvement plan below.
01:05
Potential Improvement
29.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Mike Greenlees showcased a commendable performance in the 2024 Malaga HYROX race, securing a top 22% overall rank among 1854 athletes and top 27% in his age group (40-44). His total running time was 01:43 faster than average, indicating a stronger profile in running. However, the initial running segment was significantly slower than average, suggesting a potential pacing issue at the start of the race. Despite this, Mike demonstrated a consistent ability to outperform the average times in subsequent running segments, highlighting his endurance and speed recovery. The data points towards Mike having a balanced profile with a slight inclination towards running, but there is room for improvement in strength-focused segments to achieve a more hybrid athlete status.
Segments to Improve:
- Sandbag Lunges: This segment showed the most significant room for improvement. Incorporating lunges with progressive overload (increasing weight) in training can build strength and endurance in the leg muscles critical for this exercise. Additionally, practicing lunges with uneven weights or in a fatigue state can simulate race conditions, enhancing performance in compromised scenarios.
- Sled Push: To improve in this area, focus on lower body power and explosiveness. Exercises like weighted squats, leg presses, and sled drags can build the necessary strength. Emphasizing the explosive start and maintaining a low, driving stance during practice can also translate to better performance.
- Wall Balls: This segment requires both strength and coordination. Incorporating wall ball shots into high-intensity interval training (HIIT) sessions can improve endurance and technique under fatigue. Also, practicing squat depth and explosive thrusts can enhance efficiency and reduce time taken per rep.
- Rowing: Given the slower than average performance, focusing on rowing technique and endurance is crucial. Interval training on the rower, with emphasis on maintaining a consistent stroke rate and power output, can improve overall rowing efficiency. Technique drills focusing on the catch, drive, and recovery phases can also enhance performance.
- Roxzone: The transition times indicate room for improvement in overall fitness and efficiency between exercises. Implementing circuit training with minimal rest between different types of workouts can simulate race conditions, improving transition times and overall fitness.
Race Strategies:
- Pacing: Given the initial slower start, Mike should focus on a more balanced pacing strategy. Starting at a controlled pace and gradually increasing intensity can help conserve energy for strength-focused segments and maintain a consistent performance throughout the race.
- Transitions: Reducing time in the Roxzone by practicing quick transitions between exercises during training sessions can significantly impact overall race time. This includes setting up equipment in advance where possible and mentally preparing for the next exercise during the last moments of the current one.
- Strength and Endurance Balance: Incorporating a balanced training regime that equally focuses on building strength and improving running endurance will help Mike become a more well-rounded hybrid athlete. This includes alternating focus between strength and cardio workouts throughout the training cycle.
- Recovery and Nutrition: Implementing a solid recovery and nutrition plan is essential for maintaining performance levels throughout the race and the training cycle. This includes post-workout recovery practices and a diet tailored to support endurance and muscle recovery.
By addressing these areas of improvement with targeted training strategies and implementing effective race strategies, Mike Greenlees has the potential to significantly enhance his performance in future HYROX races.
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