Dive into this athlete’s performance at 2023 Rotterdam 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 960 similar athletes.
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.
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.
This section showcases the entire Mclaughlin John'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 Mclaughlin John's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Mclaughlin John'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.
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 Mclaughlin John'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 03:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:27 | 35:12 to 33:45 | 38.0% |
| Farmers Carry | 00:49 | 02:21 to 01:32 | 21.4% |
| Sandbag Lunges | 00:45 | 04:14 to 03:29 | 19.7% |
| Wall Balls | 00:28 | 04:45 to 04:17 | 12.2% |
| Sled Pull | 00:20 | 03:41 to 03:21 | 8.7% |
| Ski Erg | 00:00 | 03:51 to 03:51 | 0.0% |
| Sled Push | 00:00 | 01:47 to 01:47 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:06 to 03:06 | 0.0% |
| Rowing | 00:00 | 04:11 to 04:11 | 0.0% |
| Mclaughlin John | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:53 | 00:00 | 03:48 -00:55 | 00:00 +00:00 |
| Ski Erg | 03:51 | 02:53 | 04:07 -00:16 | 03:48 -00:55 |
| Running 2 | 04:03 | 06:44 | 04:03 +00:00 | 07:55 -01:11 |
| Sled Push | 01:47 | 10:47 | 02:21 -00:34 | 11:58 -01:11 |
| Running 3 | 04:31 | 12:34 | 04:19 +00:12 | 14:19 -01:45 |
| Sled Pull | 03:41 | 17:05 | 03:42 -00:01 | 18:38 -01:33 |
| Running 4 | 04:40 | 20:46 | 04:18 +00:22 | 22:20 -01:34 |
| Burpees Broad Jump | 03:06 | 25:26 | 03:37 -00:31 | 26:38 -01:12 |
| Running 5 | 04:47 | 28:32 | 04:24 +00:23 | 30:15 -01:43 |
| Rowing | 04:11 | 33:19 | 04:22 -00:11 | 34:39 -01:20 |
| Running 6 | 04:44 | 37:30 | 04:20 +00:24 | 39:01 -01:31 |
| Farmers Carry | 02:21 | 42:14 | 01:43 +00:38 | 43:21 -01:07 |
| Running 7 | 04:50 | 44:35 | 04:19 +00:31 | 45:04 -00:29 |
| Sandbag Lunges | 04:14 | 49:25 | 03:45 +00:29 | 49:23 +00:02 |
| Running 8 | 04:47 | 53:39 | 04:35 +00:12 | 53:08 +00:31 |
| Wall Balls | 04:45 | 58:26 | 04:42 +00:03 | 57:43 +00:43 |
| Roxzone | 03:57 | 01:07:00 | 04:35 -00:38 | 01:07:00 |
His total race time was 01:07:00, with a total running time of 00:35:12. While his total running time was 01:35 slower than the average, it is important to note that his overall rank and age group rank were still very impressive.
To improve in the Run Total segment, John should focus on improving his overall fitness and his transition time. This can be done through interval training, such as high-intensity interval training (HIIT) or fartlek training. Incorporating exercises that mimic the movements in this segment, such as shuttle runs or stair sprints, can also help improve his speed and endurance.
For the Farmers Carry segment, John should work on improving his grip strength and overall strength. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve grip strength and overall strength for this segment.
In the Running 7 segment, John should focus on improving his endurance and speed. Long-distance runs and interval training, such as tempo runs or hill sprints, can help improve his endurance and speed for this segment.
For the Sandbag Lunges segment, John should work on improving his leg strength and stability. Exercises such as squats, lunges, and step-ups can help improve leg strength and stability for this segment.
In the Running 6, Running 5, Running 4, and Running 3 segments, John should focus on improving his overall running performance. Incorporating more running into his training routine, including long-distance runs, tempo runs, and interval training, can help improve his running speed and endurance for these segments.
John should also strategically plan his transitions between segments to minimize time lost. Practicing quick transitions during training can help improve his overall race time.
Additionally, John should listen to his body during the race and adjust his effort level accordingly. Pushing too hard too early can lead to burnout, while not pushing hard enough can result in a slower overall time. Finding a balance between pushing his limits and pacing himself throughout the race will be key to achieving the best possible performance.
Overall, John had a strong performance in the Hyrox race in Rotterdam. By focusing on improving his overall fitness, strength, and running performance, as well as implementing effective race strategies, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hudson Cameron | 2024 Malaga | 01:06:35 | |
| Valero De Blas Juan | 2023 Bilbao | 01:07:19 | |
| Will Marco | 2024 Stuttgart | 01:07:30 | |
| Gastaud Thomas | 2024 Marseille | 01:06:48 | |
| Roig David | 2024 Perth | 01:07:12 | |
| Hogarth Ryan | 2024 Birmingham | 01:07:04 | |
| Taracena Figar Álvaro | 2023 Malaga | 01:07:02 | |
| Sztuka Markus | 2024 Amsterdam | 01:07:19 | |
| Dromard Florian | 2024 Frankfurt | 01:07:20 | |
| Song Byungseok | 2023 Hong Kong | 01:07:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:12:00 | |
| 2023 Glasgow | 01:08:21 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
