Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Cairney Steven

Cairney Steven Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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.

Performance Highlights

GBR GBR Flag Men 40-44 #141009 01:30:16 170th in AG | Top 63.2% 1084th | Top 61.2%
-03:41
40:50
Run Total
-00:27
05:06
Avg. Lap
-00:11
04:33
Best Lap
+04:55
43:12
Workout Total
+00:37
05:24
Avg. Workout
-01:11
06:19
Roxzone

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 Cairney Steven'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 Cairney Steven'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 Cairney Steven'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 Cairney Steven'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 06:27. Check the detail of the improvement plan below.

02:29 Potential Improvement 38.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:29 09:05 to 06:36 38.5%
Burpees Broad Jump 01:23 06:52 to 05:29 21.4%
Sled Push 00:44 03:40 to 02:56 11.4%
Sled Pull 00:36 05:36 to 05:00 9.3%
Sandbag Lunges 00:36 05:49 to 05:13 9.3%
Rowing 00:24 05:15 to 04:51 6.2%
Farmers Carry 00:09 02:20 to 02:11 2.3%
Ski Erg 00:06 04:35 to 04:29 1.6%
Run Total 00:00 40:50 to 40:50 0.0%

Splits Time

Cairney Steven Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 04:45 -00:09 00:00 +00:00
Ski Erg 04:35 04:36 04:31 +00:04 04:45 -00:09
Running 2 04:33 09:11 05:08 -00:35 09:16 -00:05
Sled Push 03:40 13:44 03:04 +00:36 14:24 -00:40
Running 3 05:12 17:24 05:37 -00:25 17:28 -00:04
Sled Pull 05:36 22:36 05:15 +00:21 23:05 -00:29
Running 4 05:12 28:12 05:36 -00:24 28:20 -00:08
Burpees Broad Jump 06:52 33:24 05:46 +01:06 33:56 -00:32
Running 5 05:30 40:16 05:48 -00:18 39:42 +00:34
Rowing 05:15 45:46 04:55 +00:20 45:30 +00:16
Running 6 05:07 51:01 05:38 -00:31 50:25 +00:36
Farmers Carry 02:20 56:08 02:18 +00:02 56:03 +00:05
Running 7 05:14 58:28 05:37 -00:23 58:21 +00:07
Sandbag Lunges 05:49 01:03:42 05:29 +00:20 01:03:58 -00:16
Running 8 05:29 01:09:31 06:20 -00:51 01:09:27 +00:04
Wall Balls 09:05 01:15:00 06:59 +02:06 01:15:47 -00:47
Roxzone 06:19 01:30:16 07:30 -01:11 01:30:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Steven Cairney demonstrated a strong runner profile during the 2024 Glasgow HYROX race, finishing with an impressive Total running time that was 35:41 faster than average, highlighting his exceptional speed and stamina on the running segments. However, his performance in strength-focused exercises such as Wall Balls, Burpees Broad Jump, Sled Push, and Sled Pull lagged behind, indicating a need for a more balanced training approach. Steven's pacing appeared to be well-managed, with faster than average times in the initial running segments, suggesting he didn't start too fast or too slow. His Roxzone time was significantly faster than average, indicating minimal rest and efficient transitions, yet there is room for improvement in overall fitness to ensure these transitions don't lead to compromised performance in subsequent strength exercises.

Segments to Improve:

  • Wall Balls: Steven's performance on Wall Balls was significantly slower than average. To improve, focus on developing lower body strength and endurance through squats and thrusters. Incorporating plyometric exercises like box jumps can also increase power. Practicing the actual Wall Ball exercise with varied weights and heights will help in improving technique and stamina.
  • Burpees Broad Jump: This segment requires both explosive power and stamina. Interval training combining burpees with broad jumps across short distances will help improve performance. Plyometric drills focused on leg strength and agility, such as jump squats and lunges, will also be beneficial.
  • Sled Push & Sled Pull: Both these exercises demand strong leg, core, and upper body strength. Incorporate heavy sled drills into the training, focusing on both speed and weight. Leg presses and deadlifts can build the necessary lower body strength, while rowing exercises can enhance pulling power.
  • Sandbag Lunges: To improve on Sandbag Lunges, focus on lunges with varied weights and distances. Strength training targeting the glutes, quads, and hamstrings, such as weighted squats and leg curls, will also support better performance. Balance and core stability exercises will ensure more efficient movement under load.

For all strength-focused segments, it's critical to simulate tiredness similar to race conditions. This can be achieved by performing these strength exercises after a running session to mimic the compounded fatigue experienced during the race.

Race Strategies:

  • Efficient Pacing: While Steven's pacing in running segments is commendable, applying a similar strategy to strength exercises by setting target times for each rep or set can help maintain a steady pace without overexertion.
  • Transition Optimization: Despite fast Roxzone times, focusing on smoother transitions through practicing quick shifts between running and strength exercises can shave off valuable seconds. This includes strategic placement of equipment and rehearsing transitions during training.
  • Mental Preparation: Mental resilience plays a crucial role, especially in enduring the latter half of the race where strength segments become more challenging. Visualization techniques and positive self-talk can prepare Steven to push through fatigue barriers.
  • Nutrition and Hydration: Proper nutrition and hydration before and during the race can significantly affect performance. Experimenting with different strategies during training will help identify what works best for maintaining energy levels and preventing cramps.

By addressing these areas of improvement and implementing strategic race strategies, Steven Cairney has the potential to significantly enhance his overall performance in future HYROX races, turning his current weaknesses into strengths for a more balanced athlete profile.

Similar Athletes
Dixon Damian 2024 Manchester 01:29:55
Shoeybi Arjan 2024 Stockholm 01:30:19
Siegas Vitalijus 2024 Vienna - European Championship 01:29:56
Rosales Stefan 2021 New York 01:30:46
Emmel Joey 2021 Amsterdam 01:30:26
Schöttler Matthias 2022 Bremen 01:29:53
Wong Hiu Kwong 2023 Hong Kong 01:30:27
Le Calvez Erwan 2024 Bordeaux 01:30:00
Pickersgill Shane 2024 Manchester 01:30:15
Jacobsen Elliott 2024 Fort Lauderdale 01:29:49

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