Dive into this athlete’s performance at 2023 Sydney 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 941 similar athletes.
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!
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.
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 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.
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 his 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 06:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:27 (From 53:50 to 49:23) | 69.4% |
| Sled Pull | 01:37 (From 07:51 to 06:14) | 25.2% |
| Rowing | 00:18 (From 05:52 to 05:34) | 4.7% |
| Sandbag Lunges | 00:03 (From 05:21 to 05:18) | 0.8% |
| Ski Erg | 00:00 (From 05:06 to 05:06) | 0.0% |
| Sled Push | 00:00 (From 02:51 to 02:51) | 0.0% |
| BBJ | 00:00 (From 05:04 to 05:04) | 0.0% |
| Farmers Carry | 00:00 (From 02:12 to 02:12) | 0.0% |
| Wall Balls | 00:00 (From 05:13 to 05:13) | 0.0% |
| Mckay Rebecca | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:05 | 00:00 | 05:32 -01:27 | 00:00 +00:00 |
| Ski Erg | 05:06 | 04:05 | 05:17 -00:11 | 05:32 -01:27 |
| Running 2 | 06:07 | 09:11 | 05:56 +00:11 | 10:49 -01:38 |
| Sled Push | 02:51 | 15:18 | 03:01 -00:10 | 16:45 -01:27 |
| Running 3 | 06:53 | 18:09 | 06:17 +00:36 | 19:46 -01:37 |
| Sled Pull | 07:51 | 25:02 | 06:29 +01:22 | 26:03 -01:01 |
| Running 4 | 07:07 | 32:53 | 06:19 +00:48 | 32:32 +00:21 |
| Burpees Broad Jump | 05:04 | 40:00 | 07:09 -02:05 | 38:51 +01:09 |
| Running 5 | 07:30 | 45:04 | 06:31 +00:59 | 46:00 -00:56 |
| Rowing | 05:52 | 52:34 | 05:37 +00:15 | 52:31 +00:03 |
| Running 6 | 07:23 | 58:26 | 06:24 +00:59 | 58:08 +00:18 |
| Farmers Carry | 02:12 | 01:05:49 | 02:27 -00:15 | 01:04:32 +01:17 |
| Running 7 | 07:17 | 01:08:01 | 06:22 +00:55 | 01:06:59 +01:02 |
| Sandbag Lunges | 05:21 | 01:15:18 | 05:26 -00:05 | 01:13:21 +01:57 |
| Running 8 | 07:30 | 01:20:39 | 07:04 +00:26 | 01:18:47 +01:52 |
| Wall Balls | 05:13 | 01:28:09 | 05:44 -00:31 | 01:25:51 +02:18 |
| Roxzone | 06:25 | 01:39:39 | 08:04 -01:39 | 01:39:39 |
Rebecca's overall time for the race was 01:39:39, with a total running time of 00:53:50. Her total running time was 04:44 slower than the average for her finish time. This indicates that she may need to focus on improving her overall fitness and transition time in order to decrease her time spent in the roxzone.
Splits Analysis:
- Running 1: Rebecca performed exceptionally well in this segment, completing it in 00:04:05, which was 01:09 faster than the average time.
- Ski Erg: Rebecca completed this segment in 00:05:06, which was 00:08 faster than the average time.
- Running 2: Rebecca's time for this segment was 00:06:07, which was 00:11 slower than the average time.
- Sled Push: Rebecca completed this segment in 00:02:51, which was 00:38 faster than the average time.
- Running 3: Rebecca's time for this segment was 00:06:53, which was 00:32 slower than the average time.
- Sled Pull: Rebecca completed this segment in 00:07:51, which was 01:04 slower than the average time.
- Running 4: Rebecca's time for this segment was 00:07:07, which was 00:45 slower than the average time.
- Burpees Broad Jump: Rebecca performed well in this segment, completing it in 00:05:04, which was 01:49 faster than the average time.
- Running 5: Rebecca's time for this segment was 00:07:30, which was 00:56 slower than the average time.
- Rowing: Rebecca completed this segment in 00:05:52, which was 00:18 slower than the average time.
- Running 6: Rebecca's time for this segment was 00:07:23, which was 00:57 slower than the average time.
- Farmers Carry: Rebecca performed well in this segment, completing it in 00:02:12, which was 00:23 faster than the average time.
- Running 7: Rebecca's time for this segment was 00:07:17, which was 00:54 slower than the average time.
- Sandbag Lunges: Rebecca performed well in this segment, completing it in 00:05:21, which was 00:06 faster than the average time.
- Running 8: Rebecca's time for this segment was 00:07:30, which was 00:17 slower than the average time.
- Wall Balls: Rebecca performed well in this segment, completing it in 00:05:13, which was 00:11 faster than the average time.
- Roxzone: Rebecca spent 00:06:25 in the roxzone, which was 01:27 faster than the average time.
To improve in the Run Total segment, Rebecca should work on improving her overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve her speed and endurance. Additionally, practicing quick transitions between exercises can help minimize time spent in the roxzone.
For the Sled Pull segment, Rebecca should focus on improving her strength and technique. Incorporating exercises such as deadlifts, squats, and sled pulls into her training routine can help improve her overall strength and power. Additionally, practicing proper sled pulling technique, including maintaining a strong core and using her legs for power, can help optimize her performance in this segment.
In the Running 6, Running 5, and Running 7 segments, Rebecca should work on improving her running endurance and pace. Incorporating longer distance runs into her training routine can help improve her endurance. Additionally, incorporating interval training, such as tempo runs and fartlek runs, can help improve her speed and pacing.
For the Running 4 and Running 3 segments, Rebecca should focus on improving her running technique and efficiency. Incorporating drills such as high knees, butt kicks, and strides can help improve her running form and efficiency. Additionally, practicing proper breathing techniques and focusing on maintaining a consistent pace can help optimize her performance in these segments.
In the Rowing segment, Rebecca should focus on improving her rowing technique and power. Incorporating rowing intervals and drills, such as rowing sprints and rowing with resistance bands, can help improve her rowing performance. Additionally, focusing on maintaining proper form and engaging her legs, core, and arms in a coordinated manner can help optimize her rowing efficiency.
In the Running 8 and Running 2 segments, Rebecca should work on improving her running endurance and pace. Incorporating hill training and interval training, such as hill repeats and speed intervals, can help improve her overall running strength and speed. Additionally, practicing proper running form and focusing on maintaining a steady pace can help optimize her performance in these segments.
Rebecca should also prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick transitions and familiarizing herself with the layout of the event can help optimize her performance in this aspect.
In summary, Rebecca McKay had a strong performance in the 2023 Sydney Hyrox race, with room for improvement in certain segments. By focusing on improving her overall fitness, transition time, and specific areas of weakness, she can enhance her performance in future races. Incorporating specific training strategies, techniques, and exercises tailored to address these areas of improvement will help Rebecca reach her full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Vershave Lisa | 2024 Fort Lauderdale | 01:39:15 | |
| Connor Hayley | 2024 Dublin | 01:39:23 | |
| Neverdauskien Lina | 2024 Katowice | 01:39:21 | |
| Mongolf Aurélie | 2024 Bordeaux | 01:39:32 | |
| Clark Kathryn | 2024 Marseille | 01:39:15 | |
| Nguyen Tieu Phuong | 2024 Hong Kong | 01:40:09 | |
| Morger Patricia | 2024 Madrid | 01:39:46 | |
| Cionfoli Francesca | 2024 Milan | 01:39:43 | |
| Peters Petra | 2024 Köln | 01:39:59 | |
| Ewals Sophie | 2024 Amsterdam | 01:39:10 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sydney Mckay Rebecca | 01:44:17 | |
| 2024 Brisbane Jones Alastair, Blair Robbie, Mckay Rebecca, Ha Angela | 01:24:11 | |
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Mckay Rebecca
