Whelan Marcus Hyrox Result

Dive into this athlete’s performance at 2024 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 1000 similar athletes.

Performance Highlights

AUS AUS Flag Men 45-49 #110016 01:35:41 58th in AG | Top 77.3% 563rd | Top 81.0%
-02:12
44:40
Run Total
-00:16
05:35
Avg. Lap
+00:11
05:07
Best Lap
+02:54
43:37
Workout Total
+00:22
05:27
Avg. Workout
-00:39
07:29
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 Whelan Marcus'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 Whelan Marcus'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 Whelan Marcus'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 Whelan Marcus'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 04:57. Check the detail of the improvement plan below.

02:43 Potential Improvement 54.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:43 08:23 to 05:40 54.9%
Burpees Broad Jump 01:18 07:21 to 06:03 26.3%
Sled Pull 00:56 06:22 to 05:26 18.9%
Ski Erg 00:00 04:27 to 04:27 0.0%
Sled Push 00:00 03:11 to 03:11 0.0%
Rowing 00:00 04:52 to 04:52 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Wall Balls 00:00 07:05 to 07:05 0.0%
Run Total 00:00 44:40 to 44:40 0.0%

Splits Time

Whelan Marcus Perfect Race
Splits Total Average Total
Running 1 03:47 00:00 04:58 -01:11 00:00 +00:00
Ski Erg 04:27 03:47 04:36 -00:09 04:58 -01:11
Running 2 05:07 08:14 05:23 -00:16 09:34 -01:20
Sled Push 03:11 13:21 03:13 -00:02 14:57 -01:36
Running 3 05:27 16:32 05:52 -00:25 18:10 -01:38
Sled Pull 06:22 21:59 05:34 +00:48 24:02 -02:03
Running 4 05:33 28:21 05:52 -00:19 29:36 -01:15
Burpees Broad Jump 07:21 33:54 06:18 +01:03 35:28 -01:34
Running 5 05:47 41:15 06:07 -00:20 41:46 -00:31
Rowing 04:52 47:02 05:03 -00:11 47:53 -00:51
Running 6 05:27 51:54 05:55 -00:28 52:56 -01:02
Farmers Carry 01:56 57:21 02:26 -00:30 58:51 -01:30
Running 7 05:45 59:17 05:54 -00:09 01:01:17 -02:00
Sandbag Lunges 08:23 01:05:02 05:54 +02:29 01:07:11 -02:09
Running 8 07:49 01:13:25 06:49 +01:00 01:13:05 +00:20
Wall Balls 07:05 01:21:14 07:39 -00:34 01:19:54 +01:20
Roxzone 07:29 01:35:41 08:08 -00:39 01:35:41
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Marcus Whelan delivered a commendable performance at the 2024 Sydney Hyrox race, placing in the top 53% overall. His total running time of 00:44:40 was notably 02:33 faster than the average, showcasing a strong running ability. This suggests that Marcus has a runner's profile, excelling in running segments but showing a need for improvement in strength-based exercises. His performance in the initial running segments indicates that he started the race with a strong pace, especially evident in Running 1, where he was 01:05 faster than the average, placing him in the 6th percentile.

Segments to Improve

  • Sandbag Lunges (00:08:23, 99 Percentile Rank):

    Marcus was 02:32 slower than average in this segment. Focus on leg strength and endurance is crucial.

    • Exercises: Incorporate lunges with increased weight and repetitions. Use barbell lunges and weighted step-ups.
    • Form Corrections: Ensure proper knee alignment over the ankle and maintain an upright torso.
  • Burpees Broad Jump (00:07:21, 83 Percentile Rank):

    With a time that was 01:11 slower than average, Marcus can benefit from agility and explosive power training.

    • Drills: Perform plyometric exercises like box jumps and tuck jumps to enhance explosive power.
    • Technique: Practice maintaining a consistent rhythm and minimize transition time between burpees and jumps.
  • Sled Pull (00:06:22, 80 Percentile Rank):

    Being 00:50 slower than average, improving upper body and core strength will be beneficial.

    • Exercises: Include sled pulls with varying resistance, focusing on technique over speed initially.
    • Core Work: Strengthen core stability with planks and Russian twists for better control during the pull.

Race Strategies

  • Improve Transition Efficiency: Practice drills that simulate race transitions to reduce time in the roxzone. Emphasize quick footwork and mental readiness for the next segment.
  • Balance Running and Strength Training: While running is a strength, incorporate high-intensity interval training (HIIT) with strength exercises to create a hybrid training effect.
  • Pacing Strategy: To avoid starting too fast, use the initial running segments to find a sustainable pace that allows energy conservation for strength exercises.
Similar Athletes
Schönfuß Marco 2022 Bremen 01:36:02
Smith Richard 2023 London 01:35:15
Polanco Pedraza Ricardo 2024 Ciudad de Mexico 01:35:39
Moran Kevin 2023 Dublin 01:35:47
Damoy Hubert 2023 Barcelona 01:35:43
Drost Timo 2024 Rotterdam 01:35:40
Baena Antonio 2023 Bilbao 01:36:09
Chavez Valencia Eduardo 2024 Ciudad de Mexico 01:36:00
Mager Hartmut 2024 Köln 01:35:51
Jones Steve 2023 Birmingham 01:36:01

Measure Your Performance Against Top Athletes

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