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.
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 Montgomery Ross'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 Montgomery Ross'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 Montgomery Ross'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 Montgomery Ross'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
03:55.
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:
Ross Montgomery's performance in the 2024 Glasgow HYROX race places him in the top 55% of all athletes and the top 53% in his age category, which is a commendable achievement. His overall time was 01:25:37, with a total running time significantly faster than average, indicating a strong running profile. However, there were disparities in his performance across different segments, revealing areas for potential improvement. Ross started the race slightly slower than average during Running 1 but managed to pick up pace in subsequent running segments. His performance in strength-focused tasks, particularly Wall Balls, Burpees Broad Jump, and Sandbag Lunges, was below average, suggesting a need for balanced training focusing on both strength and endurance. The quick Roxzone time shows effective transition and overall fitness but highlights the need for more specific training in weaker areas.
Segments to Improve:
Wall Balls: Ross's performance in Wall Balls was significantly below average, indicating a need for improvement in both strength and technique. To improve, focus on high-volume wall ball training, incorporating sets that exceed the competition requirements to build endurance. Additionally, work on squat depth and throwing power through squats, thrusters, and medicine ball throws. Implementing plyometric exercises like box jumps can also enhance explosive power, crucial for effective Wall Ball execution.
Burpees Broad Jump: The slower time in this segment suggests a need for improvement in both explosive strength and coordination. Training should include plyometric exercises such as box jumps, broad jumps, and burpees to increase explosive power and efficiency. Practicing the burpee broad jump specifically, focusing on minimizing ground time and maximizing jump distance, will also be beneficial. Incorporating interval training with these exercises can help simulate race conditions and build endurance.
Sandbag Lunges: To improve performance in Sandbag Lunges, focus on leg strength and stability. Exercises like weighted lunges, step-ups, and squats will build the necessary muscular endurance and strength. Additionally, incorporating balance and core stability workouts can enhance overall performance in this segment. Training with heavier sandbags than those used in competition can also prepare the body for the race conditions more effectively.
Race Strategies:
Pacing: Given Ross's strong running abilities but slower start in the first running segment, a more evenly distributed effort throughout the race could yield better results. Starting too slow or too fast can impact overall performance; hence, practicing pacing strategies during training runs that mimic race conditions can be beneficial.
Transition Efficiency: While Ross's Roxzone time suggests efficient transitions, there's always room for improvement. Practicing quick transitions between running and strength segments during training can further reduce time spent in the Roxzone. This includes setting up equipment for quick access and practicing the immediate switch from cardiovascular to strength effort.
Strength and Endurance Balance: To maximize his potential, Ross should focus on a balanced training regime that does not neglect strength or endurance. Incorporating more strength-focused training days, alongside his running, can improve his performance in the weaker segments. High-intensity interval training that combines strength exercises with short, intense running intervals can also help develop a more balanced fitness profile.
By focusing on these suggested areas of improvement and implementing the outlined training strategies, Ross Montgomery can expect to see significant improvements in future HYROX races. Balancing his natural running abilities with enhanced strength and technique in weaker areas will make him a more well-rounded and competitive athlete.
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 Men