Mckinley David
Hyrox Result
Dive into this athlete’s performance at 2024 Malaga 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.
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 Mckinley David'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 Mckinley David'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 Mckinley David'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 Mckinley David'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
04:15.
Check the detail of the improvement plan below.
01:42
Potential Improvement
40.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
David McKinley's performance in the 2024 Malaga HYROX race places him solidly in the top half of the overall competition and within the upper bracket of his age group, showcasing a commendable effort. His profile suggests a more balanced athlete with a slight inclination towards strength exercises, given that his total running time was slightly slower than average. This information indicates an opportunity for improvement in running efficiency and pacing strategy. Despite a slower start in Running 1, McKinley demonstrated significant capability to outperform the average in subsequent running segments, particularly in Running 2 through 4 and Running 6 through 8, suggesting potential for endurance and speed. However, a noticeable drop in performance in the Burpees Broad Jump and the final Running 5 segment suggests fatigue management and specific skill development could enhance his overall race execution.
Segments to Improve:
- Burpees Broad Jump: David’s performance in this segment was considerably slower than average, highlighting a need for improvement in explosive power and endurance. To improve, focus on plyometric exercises such as squat jumps, box jumps, and broad jumps to build explosive leg power. Incorporating high-intensity interval training (HIIT) with exercises like burpees, mountain climbers, and jump lunges can also enhance cardiovascular endurance and muscular stamina, critical for maintaining performance throughout the race.
- Total Running Time: The slightly slower total running time suggests a need for enhanced running efficiency and endurance. Interval training, incorporating both speed work and longer, steady-state runs, will be crucial. Technique drills focusing on form, such as high knees and butt kicks, along with hill repeats, can improve running economy. Additionally, endurance-building long runs that gradually increase in distance will help build stamina.
- Wall Balls: This segment was average, indicating room for improvement in muscular endurance and coordination. Targeted strength training focusing on the shoulders, arms, and legs, combined with functional exercises like thrusters, medicine ball slams, and kettlebell swings, can improve power and endurance. Practicing the specific movement of wall balls with varied weights and heights can also fine-tune technique and efficiency.
- Rowing: Slightly slower than average, performance in this segment can be improved with focused rowing machine intervals. Emphasizing proper technique, such as powerful leg drives followed by a strong arm pull, will enhance efficiency. Incorporating rowing sprints into training, alongside longer, steady-state rowing sessions, will build both anaerobic and aerobic capacity.
Race Strategies:
- Pacing Strategy: A more strategic pacing approach in the initial running segments could help conserve energy for more consistent performance throughout the race. Starting at a moderate pace and gradually increasing intensity can help prevent early fatigue, particularly before challenging strength segments.
- Transition Efficiency: Improving transition times between exercises, known as the roxzone, can shave crucial seconds off the overall time. Practicing quick, efficient movements from one exercise to the next during training sessions will help decrease transition times. This includes setting up equipment in advance where possible and using active recovery (light jogging or dynamic stretches) instead of complete rest.
- Endurance and Strength Balance: Given the balanced profile but slight inclination towards strength, incorporating more endurance-focused training while maintaining strength conditioning will help improve overall performance. A balanced approach, including both running and strength training on alternate days, can ensure improvements in both areas without compromising one for the other.
- Specific Skill Improvement: For segments like Burpees Broad Jump, dedicated skill sessions focusing on technique and form correction can significantly impact performance. Including these specific skill workouts once or twice a week can turn weaknesses into strengths over time.
By addressing these targeted areas for improvement with specific training strategies and race tactics, David McKinley has the potential to significantly enhance his HYROX race performance, setting the stage for not only a personal best but also a higher overall and age group ranking in future races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
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