Dive into this athlete’s performance at 2023 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.
Compare With Another Athlete
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 06:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:41 (From 07:46 to 05:05) | 39.0% |
| Wall Balls | 02:10 (From 06:05 to 03:55) | 31.5% |
| Ski Erg | 00:38 (From 05:30 to 04:52) | 9.2% |
| Sandbag Lunges | 00:37 (From 04:45 to 04:08) | 9.0% |
| Farmers Carry | 00:17 (From 02:15 to 01:58) | 4.1% |
| Sled Pull | 00:11 (From 05:02 to 04:51) | 2.7% |
| Sled Push | 00:10 (From 02:28 to 02:18) | 2.4% |
| Rowing | 00:09 (From 05:15 to 05:06) | 2.2% |
| Run Total | 00:00 (From 41:06 to 41:06) | 0.0% |
| Mackay Kirsty | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:50 | 00:00 | 04:52 -00:02 | 00:00 +00:00 |
| Ski Erg | 05:30 | 04:50 | 04:59 +00:31 | 04:52 -00:02 |
| Running 2 | 04:44 | 10:20 | 05:14 -00:30 | 09:51 +00:29 |
| Sled Push | 02:28 | 15:04 | 02:34 -00:06 | 15:05 -00:01 |
| Running 3 | 04:51 | 17:32 | 05:28 -00:37 | 17:39 -00:07 |
| Sled Pull | 05:02 | 22:23 | 05:19 -00:17 | 23:07 -00:44 |
| Running 4 | 04:54 | 27:25 | 05:29 -00:35 | 28:26 -01:01 |
| Burpees Broad Jump | 07:46 | 32:19 | 05:30 +02:16 | 33:55 -01:36 |
| Running 5 | 05:12 | 40:05 | 05:38 -00:26 | 39:25 +00:40 |
| Rowing | 05:15 | 45:17 | 05:14 +00:01 | 45:03 +00:14 |
| Running 6 | 05:01 | 50:32 | 05:32 -00:31 | 50:17 +00:15 |
| Farmers Carry | 02:15 | 55:33 | 02:08 +00:07 | 55:49 -00:16 |
| Running 7 | 05:02 | 57:48 | 05:29 -00:27 | 57:57 -00:09 |
| Sandbag Lunges | 04:45 | 01:02:50 | 04:24 +00:21 | 01:03:26 -00:36 |
| Running 8 | 06:36 | 01:07:35 | 05:50 +00:46 | 01:07:50 -00:15 |
| Wall Balls | 06:05 | 01:14:11 | 04:27 +01:38 | 01:13:40 +00:31 |
| Roxzone | 04:19 | 01:24:27 | 06:20 -02:01 | 01:24:27 |
Mackay's total running time of 00:41:06 was 01:11 faster than the average for her finish time. This indicates that she has a strong running profile and should continue to focus on developing her speed and endurance in order to maintain her advantage in this segment.
Splits Analysis:
- Running 1: Mackay completed this segment in 00:04:50, which was 00:10 slower than the average. To improve her performance in this area, she should focus on increasing her running speed and improving her running technique through interval training and specific running drills.
- Ski Erg: Mackay completed the Ski Erg segment in 00:05:30, which was 00:34 slower than the average. To improve her performance in this segment, she should focus on increasing her upper body strength and improving her technique on the Ski Erg machine. Incorporating exercises such as rowing, kettlebell swings, and seated cable rows into her training routine can help develop the necessary muscles and improve her efficiency on the Ski Erg.
- Running 2: Mackay completed this segment in 00:04:44, which was 00:26 faster than the average. She demonstrated excellent running performance in this segment, and should continue to focus on maintaining her speed and endurance through regular running training.
- Sled Push: Mackay completed the Sled Push segment in 00:02:28, which was 00:31 faster than the average. Her performance in this segment was strong, and she should continue to focus on improving her lower body strength and explosiveness through exercises such as squats, lunges, and sled pushes.
- Running 3: Mackay completed this segment in 00:04:51, which was 00:37 faster than the average. She maintained her strong running performance in this segment, and should continue to focus on endurance training and interval workouts to further improve her speed and stamina.
- Sled Pull: Mackay completed the Sled Pull segment in 00:05:02, which was 00:29 faster than the average. Her performance in this segment was solid, and she should continue to work on her upper body strength and pulling technique to further enhance her performance in the Sled Pull.
- Running 4: Mackay completed this segment in 00:04:54, which was 00:35 faster than the average. Her running performance remained strong in this segment, and she should continue to focus on maintaining her speed and endurance through regular running training.
- Burpees Broad Jump: Mackay completed the Burpees Broad Jump segment in 00:07:46, which was 02:34 slower than the average. This segment presented a challenge for her, and she should focus on improving her power, explosiveness, and agility through exercises such as box jumps, plyometric push-ups, and agility ladder drills. Additionally, practicing efficient burpee technique and finding ways to conserve energy during this segment will help reduce time lost.
- Running 5: Mackay completed this segment in 00:05:12, which was 00:25 faster than the average. She maintained her strong running performance in this segment, and should continue to focus on endurance training and interval workouts to further improve her speed and stamina.
- Rowing: Mackay completed the Rowing segment in 00:05:15, which was 00:05 slower than the average. To improve her performance in this segment, she should focus on developing her upper body strength and improving her rowing technique through exercises such as bent over rows, lat pull-downs, and rowing machine intervals.
- Running 6: Mackay completed this segment in 00:05:01, which was 00:29 faster than the average. Her running performance remained strong in this segment, and she should continue to focus on maintaining her speed and endurance through regular running training.
- Farmers Carry: Mackay completed the Farmers Carry segment in 00:02:15, which was the same as the average. Her performance in this segment was solid, and she should continue to work on her grip strength and overall strength training to maintain her performance in the Farmers Carry.
- Running 7: Mackay completed this segment in 00:05:02, which was 00:26 faster than the average. She maintained her strong running performance in this segment, and should continue to focus on endurance training and interval workouts to further improve her speed and stamina.
- Sandbag Lunges: Mackay completed the Sandbag Lunges segment in 00:04:45, which was 00:17 slower than the average. To improve her performance in this segment, she should focus on developing her lower body strength and stability through exercises such as squats, lunges, and step-ups. Incorporating sandbag lunges into her training routine will also help her become more efficient in this movement.
- Running 8: Mackay completed this segment in 00:06:36, which was 00:34 slower than the average. This segment presented a challenge for her, and she should focus on improving her endurance and speed through longer distance running and interval training. Incorporating exercises such as hill sprints, tempo runs, and fartlek workouts will help improve her running performance in this segment.
- Wall Balls: Mackay completed the Wall Balls segment in 00:06:05, which was 01:46 slower than the average. To improve her performance in this segment, she should focus on developing her leg and core strength through exercises such as squats, lunges, and planks. Additionally, practicing efficient wall ball technique and finding ways to conserve energy during this segment will help reduce time lost.
- Roxzone: Mackay completed the Roxzone segment in 00:04:19, which was 01:51 faster than the average. Her transition time between exercise zones was excellent, indicating her efficiency and readiness for each new segment. To continue improving in this area, Mackay should focus on improving her overall fitness level and reducing transition time through specific drills and workouts that target both her cardiovascular endurance and muscular endurance.
For the Burpees Broad Jump segment, Mackay should incorporate exercises such as box jumps, plyometric push-ups, and agility ladder drills into her training routine. Additionally, practicing efficient burpee technique and finding ways to conserve energy during this segment will help reduce time lost.
To improve her performance in the Wall Balls segment, Mackay should focus on developing her leg and core strength through exercises such as squats, lunges, and planks. Additionally, practicing efficient wall ball technique and finding ways to conserve energy during this segment will help reduce time lost.
For the Ski Erg segment, Mackay should focus on increasing her upper body strength and improving her technique on the Ski Erg machine. Incorporating exercises such as rowing, kettlebell swings, and seated cable rows into her training routine can help develop the necessary muscles and improve her efficiency on the Ski Erg.
To improve her performance in the Running 8 segment, Mackay should focus on improving her endurance and speed through longer distance running and interval training. Incorporating exercises such as hill sprints, tempo runs, and fartlek workouts will help improve her running performance in this segment.
For the Sandbag Lunges segment, Mackay should focus on developing her lower body strength and stability through exercises such as squats, lunges, and step-ups. Incorporating sandbag lunges into her training routine will also help her become more efficient in this movement.
Mackay should also consider incorporating interval training and specific drills that target her weaknesses into her training routine. This will help her improve her overall fitness level and ensure that she is well-prepared for the demands of the race.
Overall, Mackay's performance in the 2023 Glasgow Hyrox race was impressive, placing her in the top 11% of athletes in her age group. By focusing on improving her performance in the identified areas and implementing the suggested training strategies and techniques, she will continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Bieder Mareike | 2024 Stuttgart | 01:24:09 | |
| Dyer Caroline | 2024 Dublin | 01:23:59 | |
| Koeslag Lysanne | 2024 Rotterdam | 01:24:28 | |
| García Fernández Teresa | 2023 Madrid | 01:24:17 | |
| Wong Jing Jing | 2024 Rotterdam | 01:24:09 | |
| Cooper Kristin | 2024 Chicago Navy Pier | 01:24:48 | |
| Preston Alexandra | 2024 Manchester | 01:23:57 | |
| Seifert Sophie | 2024 Karlsruhe | 01:24:42 | |
| Collins Victoria | 2023 Birmingham | 01:24:34 | |
| Wigley Joanna | 2024 Rimini | 01:24:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester Rogerson Claire, Mackay Kirsty | 01:11:56 | |
| 2024 Glasgow Mackay Kirsty, Abercrombie Ian | 01:20:04 | |
| 2024 Glasgow Paterson Kevin, Mackay Kirsty, Gray Susan, Abercrombie Ian | 01:15:12 | |
| 2023 Birmingham Mackay Kirsty, Moores Francesca, Abercrombie Ian, Baker Richard | 01:22:46 | |
| 2023 Birmingham Mackay Kirsty, Abercrombie Ian | 01:24:10 | |
| 2024 Birmingham Rogerson Claire, Mackay Kirsty | 01:12:43 | |
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Mackay Kirsty
