Mcgrath Mitch Hyrox Result

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.

Performance Highlights

AUS AUS Flag Men 35-39 #161024 01:18:11 64th in AG | Top 12.1% 285th | Top 11.6%
+02:41
42:06
Run Total
+00:21
05:16
Avg. Lap
+00:36
04:54
Best Lap
-01:33
31:20
Workout Total
-00:11
03:55
Avg. Workout
-01:05
04:49
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 Mcgrath Mitch'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 Mcgrath Mitch'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 Mcgrath Mitch'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 Mcgrath Mitch'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 07:02. Check the detail of the improvement plan below.

03:59 Potential Improvement 56.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:59 42:06 to 38:07 56.6%
Sandbag Lunges 02:11 06:23 to 04:12 31.0%
Burpees Broad Jump 00:39 04:51 to 04:12 9.2%
Rowing 00:13 04:45 to 04:32 3.1%
Ski Erg 00:00 03:52 to 03:52 0.0%
Sled Push 00:00 01:39 to 01:39 0.0%
Sled Pull 00:00 03:27 to 03:27 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%
Wall Balls 00:00 04:41 to 04:41 0.0%

Splits Time

Mcgrath Mitch Perfect Race
Splits Total Average Total
Running 1 04:19 00:00 04:18 +00:01 00:00 +00:00
Ski Erg 03:52 04:19 04:19 -00:27 04:18 +00:01
Running 2 05:21 08:11 04:37 +00:44 08:37 -00:26
Sled Push 01:39 13:32 02:40 -01:01 13:14 +00:18
Running 3 05:36 15:11 05:00 +00:36 15:54 -00:43
Sled Pull 03:27 20:47 04:26 -00:59 20:54 -00:07
Running 4 05:48 24:14 04:58 +00:50 25:20 -01:06
Burpees Broad Jump 04:51 30:02 04:36 +00:15 30:18 -00:16
Running 5 05:47 34:53 05:06 +00:41 34:54 -00:01
Rowing 04:45 40:40 04:38 +00:07 40:00 +00:40
Running 6 05:07 45:25 05:00 +00:07 44:38 +00:47
Farmers Carry 01:42 50:32 02:00 -00:18 49:38 +00:54
Running 7 04:54 52:14 04:59 -00:05 51:38 +00:36
Sandbag Lunges 06:23 57:08 04:32 +01:51 56:37 +00:31
Running 8 05:18 01:03:31 05:26 -00:08 01:01:09 +02:22
Wall Balls 04:41 01:08:49 05:42 -01:01 01:06:35 +02:14
Roxzone 04:49 01:18:11 05:54 -01:05 01:18:11
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Mitch McGrath delivered a commendable performance in the 2024 Melbourne Hyrox race, finishing in the top 15% overall and the top 16% in his age group. His strengths were evident in exercises like the Ski Erg, Sled Push, and Sled Pull, where he performed significantly faster than average, showcasing superior strength and explosiveness. However, his total running time was 2:19 slower than average, indicating a need for improvement in running efficiency. The running segments suggest that Mitch may have started too slowly, particularly in Running 2, Running 3, and Running 4, which were considerably slower than the average. This indicates a potential need to focus more on running endurance and pacing strategies. Overall, Mitch demonstrates a hybrid profile with a strength inclination but should focus on enhancing his running capabilities to balance his performance.

Segments to Improve

  • Sandbag Lunges: Mitch's time was 1:53 slower than average, placing him at the 100th percentile. Improvement in this area is crucial. Training Strategies:
    • Incorporate weighted lunges into the training routine to build leg strength and endurance. Start with a moderate weight and gradually increase as strength improves.
    • Practice dynamic flexibility exercises to improve joint mobility and reduce fatigue during lunges.
    • Focus on correct lunge form to maximize efficiency—ensure a 90-degree angle at the knees and keep the core engaged.
  • Burpees Broad Jump: Finished 21 seconds slower than average. Training Strategies:
    • Perform burpee drills focusing on explosive jumps. Use markers to measure jump distance for consistent improvement.
    • Include plyometric exercises like box jumps and squat jumps to enhance explosiveness and power in the lower body.
    • Work on core stability exercises to improve balance and reduce transition times between movements.
  • Total Running Time: Overall slower than average, indicating a need to enhance running efficiency. Training Strategies:
    • Adopt a running interval training routine, alternating between high-intensity sprints and lower-intensity jogs to build speed and endurance.
    • Work on running form and posture to minimize energy wastage—focus on maintaining an upright position and optimizing stride efficiency.
    • Incorporate long-distance runs into the weekly schedule to build aerobic capacity and stamina.

Race Strategies

  • Pacing Strategy: Start the race at a controlled pace to conserve energy for later segments. Avoid starting too slowly, as seen in Running 2, Running 3, and Running 4, by practicing consistent pacing in training.
  • Transition Efficiency: Focus on minimizing time in the roxzone by practicing efficient transitions between exercise zones during training sessions. This will help maintain momentum and reduce overall race time.
  • Compromised Running: Prepare for compromised running scenarios by simulating post-exercise fatigue during training. This can involve performing running drills immediately after strength exercises to mimic race conditions.
  • Hydration and Nutrition: Develop a race-day nutrition and hydration plan to maintain energy levels throughout the race, ensuring optimal performance from start to finish.
Similar Athletes
Kahl Steffen 2024 Berlin 01:18:16
Bridgehouse Jimmy 2024 Birmingham 01:18:02
Satchwell Oliver 2024 Vienna - European Championship 01:17:46
King Rob 2024 Birmingham 01:18:07
Teuber Jan 2021 Hamburg 01:18:25
Young Kane 2024 London 01:18:36
De Bruin Tom 2021 Amsterdam 01:17:51
Gaglani Rajiv 2024 Sports Direct HYROX London 01:17:53
Harding Greg 2023 Glasgow 01:17:59
Roper Thomas 2024 Melbourne 01:18:24

Measure Your Performance Against Top Athletes

Other Results from this athlete
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