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
124 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 Pro Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 124 athletes with similar finish time in Hyrox Pro Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 124 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
Here’s the full breakdown of Ryan Michael's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Ryan Michael hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 124 athletes with similar finish time in Hyrox Pro Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Ryan Michael’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Pro 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 Ryan 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
06:32.
Check the detail of the improvement plan below.
Based on 124 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Michael, you crushed it out there at the 2024 London Hyrox with a solid overall time of 01:45:58, placing 297th among 313 athletes and landing in the top 95% of your age group! That's no small feat. Your performance shows that you have a strong foundation, but there are definitely areas for improvement. From the splits, we can see you're better suited for strength-based challenges, but your total running time of 51:41 indicates there’s room to enhance your running efficiency—especially since that’s 2:45 slower than average. Pacing-wise, your first running segment was notably slow, which could have set a challenging tone for the rest of the race. Remember, starting strong sets the tone for your entire performance! 🏃♂️💨
Segments to Improve:
Burpees Broad Jump: 00:07:18 (01:17 slower than average)
This segment was a significant time sink. To improve here, focus on technique and conditioning. Burpees can be taxing, especially after running. Work on your explosive power:
Drills: Incorporate box jumps and plyometric push-ups into your training. These will build explosiveness and help transition smoothly into your jumps.
Technique: Work on your burpee form. Ensure your chest is close to the ground and keep your jumps controlled to maximize distance without excessive fatigue.
Conditioning: Try doing Tabata-style intervals (20 seconds on, 10 seconds off) focused on burpees to build endurance and speed.
Roxzone: 00:09:39 (01:06 slower than average)
Your transition time indicates that you may need to improve your overall fitness and efficiency in switching from running to exercises. Remember, every second counts!
Drills: Practice transitions by setting up a mock Hyrox course and timing yourself between exercises. Aim to reduce your downtime.
Fitness: Incorporate circuit training sessions with minimal rest between exercises to enhance your endurance and your ability to recover quickly.
Total Running Time: 00:51:41 (02:45 slower than average)
Your total running time needs work. You should focus on improving your pacing and endurance for better overall running performance. Since you have a stronger profile in strength, let’s work on that endurance:
Drills: Engage in tempo runs and interval sprints to build a stronger aerobic base. Try 400m repeats at a pace slightly faster than your desired race pace.
Long Runs: Schedule a weekly long run at an easy pace to build endurance, focusing on maintaining a steady heart rate.
Strength Training: Incorporate running-specific strength training, like hill sprints and resistance band drills, to build strength without sacrificing speed.
Race Strategies:
Pre-Race Warm-Up: Make sure to include dynamic stretching and light jogging to get your muscles primed and ready to fire. Think of it like warming up a car before hitting the open road—nobody wants to stall out!
Pacing: Start your first running segment at a pace that feels comfortable but is slightly faster than your best guess. You want to avoid burning out early, but you also want to set a strong foundation. Aim for a negative split strategy, where you gradually increase your pace as the race goes on.
Hydration and Nutrition: Don’t underestimate the power of proper nutrition leading up to the race and during the event. Practice fueling strategies during training to find what works best for you.
Transitions: Visualize your transitions. Picture yourself moving quickly from one exercise to another like a well-oiled machine. The quicker you transition, the less time you spend standing around, and we all know standing around is for spectators, not competitors!
Conclusion:
Michael, remember this: “You are your only limit.” Don’t let slow starts or tough segments define you. The key is consistent improvement, and every session counts. Embrace the grind, and don’t shy away from the challenges—those are the moments that build champions. Keep pushing, stay focused, and let’s turn those weaknesses into strengths! You’ve got this, and I believe in your potential to rise even higher. 💪💥
Stay hungry, stay humble, and keep smashing those goals! I’m here cheering you on every step of the way—let's conquer this together! I'm Rox-Coach, and I'm here to help you level up your game!
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 Pro Men