Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Mcgrath Josh

Mcgrath Josh 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 25-29 #171027 01:26:10 100th in AG | Top 24.2% 566th | Top 23.1%
+01:46
44:41
Run Total
+00:14
05:35
Avg. Lap
+00:36
05:11
Best Lap
-01:55
34:27
Workout Total
-00:14
04:18
Avg. Workout
+00:10
07:06
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 Josh'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 Josh'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 Josh'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 Josh'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 04:09. Check the detail of the improvement plan below.

02:52 Potential Improvement 69.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:52 44:41 to 41:49 69.1%
Sandbag Lunges 00:34 05:26 to 04:52 13.7%
Sled Pull 00:28 05:08 to 04:40 11.2%
Farmers Carry 00:08 02:11 to 02:03 3.2%
Rowing 00:07 04:51 to 04:44 2.8%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Push 00:00 02:12 to 02:12 0.0%
Burpees Broad Jump 00:00 04:27 to 04:27 0.0%
Wall Balls 00:00 05:52 to 05:52 0.0%

Splits Time

Mcgrath Josh Perfect Race
Splits Total Average Total
Running 1 05:16 00:00 04:38 +00:38 00:00 +00:00
Ski Erg 04:20 05:16 04:27 -00:07 04:38 +00:38
Running 2 05:11 09:36 04:59 +00:12 09:05 +00:31
Sled Push 02:12 14:47 02:56 -00:44 14:04 +00:43
Running 3 05:35 16:59 05:24 +00:11 17:00 -00:01
Sled Pull 05:08 22:34 05:00 +00:08 22:24 +00:10
Running 4 05:36 27:42 05:24 +00:12 27:24 +00:18
Burpees Broad Jump 04:27 33:18 05:20 -00:53 32:48 +00:30
Running 5 05:26 37:45 05:34 -00:08 38:08 -00:23
Rowing 04:51 43:11 04:49 +00:02 43:42 -00:31
Running 6 05:51 48:02 05:27 +00:24 48:31 -00:29
Farmers Carry 02:11 53:53 02:11 +00:00 53:58 -00:05
Running 7 05:34 56:04 05:24 +00:10 56:09 -00:05
Sandbag Lunges 05:26 01:01:38 05:06 +00:20 01:01:33 +00:05
Running 8 06:16 01:07:04 06:02 +00:14 01:06:39 +00:25
Wall Balls 05:52 01:13:20 06:33 -00:41 01:12:41 +00:39
Roxzone 07:06 01:26:10 06:56 +00:10 01:26:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Josh Mcgrath delivered a commendable performance at the 2024 Melbourne HYROX race, ranking in the top 31% of all participants and in the top 30% within his age group. His overall time of 01:26:10 reflects a solid balance between endurance and strength. However, his total running time was 1:23 slower than average, indicating running as a potential area for improvement. The analysis suggests that Josh has a slightly stronger strength profile, excelling in exercises like the Sled Push and Burpees Broad Jump, but with room for improvement in running efficiency and transitions in the Roxzone. His pacing started somewhat slower than average in the initial running segments, suggesting a cautious start.

Segments to Improve

  • Total Running Time: Josh's total running time was slower than average, indicating that there's potential to enhance his running efficiency and speed. To improve:
    • Interval Training: Incorporate intervals of high-intensity running followed by low-intensity recovery periods to build speed and endurance.
    • Hill Sprints: Utilize hill sprints to increase leg strength and improve cardiovascular capacity.
    • Form Drills: Focus on drills that enhance running form, such as high knees, butt kicks, and A-skips, to improve efficiency.
  • Roxzone: Time spent in the Roxzone was slower than average, indicating a need for better transition efficiency. To improve:
    • Transition Practice: Set up practice races with quick transitions between exercises to mimic race conditions.
    • Circuit Training: Incorporate circuit workouts focusing on transitioning quickly between different exercises.
  • Sandbag Lunges: Slightly slower performance here suggests a need for enhanced lower body strength and stability. To improve:
    • Lunges Variations: Perform various lunge exercises, such as reverse lunges and lateral lunges, to build strength and balance.
    • Core Exercises: Strengthen core muscles with exercises like planks and Russian twists to improve stability during lunges.
  • Sled Pull: Slower than average, indicating potential to improve upper body and core strength. To improve:
    • Resistance Band Pulls: Utilize resistance bands to mimic sled pull movements, focusing on form and strength.
    • Upper Body Strength Training: Engage in exercises like rows, pull-ups, and lat pull-downs to enhance pulling strength.

Race Strategies

  • Pacing: Start the race at a steady pace rather than too cautiously to maintain energy for later segments.
  • Efficiency in Transitions: Focus on minimizing time spent in the Roxzone. Practice quick transitions to avoid unnecessary delays.
  • Hydration and Nutrition: Ensure proper hydration and nutrition strategy during the race to maintain energy levels.
  • Mental Preparation: Visualize race scenarios and mentally prepare for each segment to enhance focus and performance.
Similar Athletes
Coltan Matei 2024 Stuttgart 01:26:29
Breitkreutz Frank 2019 Hamburg 01:26:25
Nordmeier Jens 2019 Nürnberg 01:26:22
Timms Jerrome 2024 Melbourne 01:25:55
Amaya Ronald 2024 Dallas 01:25:49
Piazza Tobia 2024 Milan 01:26:13
Steventon Andrew 2022 Birmingham 01:26:00
Mcgale Aidan 2023 Dublin 01:25:58
Treml Felix 2019 Nürnberg 01:26:35
Doolan Alan 2024 Amsterdam 01:26:34

Measure Your Performance Against Top Athletes

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