Dive into this athlete’s performance at 2024 Melbourne 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 Burns 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 Burns 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 Burns 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 Burns 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
01:51.
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 Burns delivered a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank of 768 out of 1801 athletes, placing him in the top 42% overall and within his age group. His total running time of 43:26 was notably faster than the average, indicating a strong running profile. However, his pacing suggests he started slightly slower, as evidenced by his Running 1 time, but quickly found his rhythm, maintaining a strong pace in subsequent running segments. Given his performance, Michael demonstrates a hybrid profile with a skew towards running prowess, yet there remains room for improvement in strength-based exercises and transitions.
Segments to Improve
Roxzone: Michael's transition time was significantly slower than the average. To improve, he should focus on enhancing his overall fitness and transition efficiency.
Drills: Practice quick transitions between exercises to simulate race conditions.
Exercises: High-intensity interval training (HIIT) to improve cardiovascular fitness and agility drills to enhance quick movements.
Burpees Broad Jump: This segment was slower compared to the top percentile.
Techniques: Focus on efficient form to minimize energy wastage. Ensure a strong push-off and a smooth landing.
Exercises: Plyometric drills, such as box jumps and squat jumps, to enhance explosive power.
Sled Pull: Improvement is needed in this strength-based segment.
Form Correction: Maintain a low, stable posture while pulling to engage core muscles effectively.
Exercises: Incorporate deadlifts and rows to build pulling strength and endurance.
Wall Balls: Slightly slower than average, indicating room for improvement in this final segment.
Technique: Focus on a smooth, continuous rhythm and consistent breathing.
Exercises: Wall ball practice with varying weights and heights, and squats to improve leg power.
Rowing: This segment was also slower than the average.
Technique: Optimize stroke efficiency by maintaining a strong leg drive and smooth pull.
Exercises: Interval rowing sessions to improve power and endurance, focusing on maintaining a consistent pace.
Race Strategies
Maintain Consistent Pacing: Aim to maintain the strong running pace established after Running 1. This can prevent energy depletion in strength segments.
Efficient Transitions: Work on minimizing time in the roxzone through better preparedness and quicker transitions.
Energy Conservation: Prioritize energy conservation during strength segments by focusing on form and breathing, which will allow for a strong finish.
Compromised Running Training: Practice running after strength workouts to simulate race fatigue and improve final running segment performance.