Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Gourlay Scott

Gourlay Scott Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

GBR GBR Flag Men 35-39 #143019 01:29:39 227th in AG | Top 61.5% 1056th | Top 59.7%
+00:35
44:56
Run Total
+00:05
05:37
Avg. Lap
+00:23
05:07
Best Lap
+01:43
39:42
Workout Total
+00:13
04:57
Avg. Workout
-02:17
05:04
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 Gourlay Scott'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 Gourlay Scott'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 Gourlay Scott'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 Gourlay Scott'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 05:26. Check the detail of the improvement plan below.

01:34 Potential Improvement 28.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:34 44:56 to 43:22 28.8%
Burpees Broad Jump 01:26 06:50 to 05:24 26.4%
Sled Pull 01:02 05:59 to 04:57 19.0%
Wall Balls 00:44 07:14 to 06:30 13.5%
Sled Push 00:24 03:17 to 02:53 7.4%
Farmers Carry 00:16 02:26 to 02:10 4.9%
Ski Erg 00:00 04:09 to 04:09 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Sandbag Lunges 00:00 05:04 to 05:04 0.0%

Splits Time

Gourlay Scott Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 04:47 +00:36 00:00 +00:00
Ski Erg 04:09 05:23 04:30 -00:21 04:47 +00:36
Running 2 05:07 09:32 05:07 +00:00 09:17 +00:15
Sled Push 03:17 14:39 03:03 +00:14 14:24 +00:15
Running 3 05:33 17:56 05:36 -00:03 17:27 +00:29
Sled Pull 05:59 23:29 05:12 +00:47 23:03 +00:26
Running 4 05:37 29:28 05:35 +00:02 28:15 +01:13
Burpees Broad Jump 06:50 35:05 05:42 +01:08 33:50 +01:15
Running 5 05:44 41:55 05:47 -00:03 39:32 +02:23
Rowing 04:43 47:39 04:54 -00:11 45:19 +02:20
Running 6 05:36 52:22 05:36 +00:00 50:13 +02:09
Farmers Carry 02:26 57:58 02:17 +00:09 55:49 +02:09
Running 7 05:48 01:00:24 05:35 +00:13 58:06 +02:18
Sandbag Lunges 05:04 01:06:12 05:26 -00:22 01:03:41 +02:31
Running 8 06:12 01:11:16 06:16 -00:04 01:09:07 +02:09
Wall Balls 07:14 01:17:28 06:55 +00:19 01:15:23 +02:05
Roxzone 05:04 01:29:39 07:21 -02:17 01:29:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Scott Gourlay showed a commendable effort in the 2024 Glasgow HYROX, finishing in the top 67% overall and top 69% in his age group. His performance highlighted a stronger inclination towards specific strength exercises, like the Ski Erg and Sandbag Lunges, where he outperformed the average. However, the total running time being 19 seconds slower than average suggests a need for enhanced running efficiency and endurance. His pacing indicates a relatively balanced approach throughout the race, yet his performance could benefit from improved stamina and speed in both running and strength-focused segments. Scott appears to have a hybrid profile with potential leanings towards strength, given his faster roxzone transitions and certain strength exercise proficiencies.

Segments to Improve:

  • Burpees Broad Jump: Scott's performance was significantly slower in this segment. To improve, he should focus on plyometric exercises like box jumps, squat jumps, and broad jumps to build explosive power. Additionally, practicing burpees separately to enhance coordination and endurance is crucial. Combining these exercises in circuit training, gradually increasing intensity and volume, will help improve this segment.
  • Sled Pull: The slower time in this segment suggests a need for enhanced pulling strength and technique. Scott should incorporate more deadlifts, cable pull-throughs, and farmer's walks to build foundational strength. Specific sled drag training, focusing on stance, grip, and weight distribution, can directly translate to improved performance.
  • Wall Balls: To improve the Wall Balls segment, incorporating more functional training that mimics the movement, such as thrusters and medicine ball squats followed by a press, is essential. Emphasizing form correction, particularly in squat depth and arm extension, will also aid performance. High-intensity interval training (HIIT) sessions with wall balls can improve both strength and endurance in this area.
  • Sled Push: Improvement in this segment can be achieved through targeted lower body and core strengthening exercises. Squats, leg presses, and lunges will build leg strength, while planks and deadbugs enhance core stability. Practice with the sled push, focusing on low body position and consistent leg drive, will directly improve times.
  • Farmer's Carry: Grip strength appears to be a limiting factor here. Scott should incorporate grip-specific exercises like dead hangs, farmer’s walks (with increasing weight), and wrist curls. Additionally, building overall endurance through longer, weighted carries can help improve performance in this segment.

Race Strategies:

  • Start Slow, Finish Strong: Analyzing the splits, it's advisable for Scott to start slightly slower to conserve energy for a stronger finish in the latter stages of the race, particularly in running segments where he showed relative consistency.
  • Transition Efficiency: With a fast roxzone time indicating efficient transitions, further emphasis on minimizing transition times through practice and strategic placement of gear can shave valuable seconds off the overall time.
  • Segment-Specific Pacing: Given the variability in his performance across different segments, Scott should develop a pacing strategy that allows for faster execution in strength segments while maintaining a consistent, sustainable pace in running. Incorporating interval training with varied intensities can mimic race conditions and improve adaptability.
  • Endurance Building: Focusing on overall endurance, through increased mileage in running training and longer circuit training sessions, will help improve both running times and the ability to maintain performance level throughout the strength segments.
  • Recovery Focus: Implementing active recovery sessions and prioritizing post-race and training recovery will ensure Scott maintains peak performance levels and reduces the risk of injury. Techniques such as foam rolling, stretching, and hydration strategies should be integral parts of his training regimen.

By addressing these targeted areas for improvement and integrating the suggested race strategies, Scott Gourlay can significantly enhance his performance in future HYROX 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
Similar Athletes
Austin Lee 2024 Brisbane 01:30:08
Harbuscollins Jordie 2023 Melbourne 01:30:01
Eden Keno 2023 Hamburg 01:29:47
Mccleary Adam 2024 Melbourne 01:29:21
Zieliński Mateusz 2024 Katowice 01:30:01
Murphy Aiden 2024 Dublin 01:29:10
Larkin Adam 2024 Melbourne 01:29:35
Gniel Lucas 2024 Melbourne 01:29:37
Ginever Paul 2021 Birmingham 01:29:55
Perrot Kevin 2024 Marseille 01:30:09

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