Season 23/24 2024 Glasgow (2853) HYROX (2585) Women (815) Macdonald Maxine

Macdonald Maxine 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 Women 30-34 #132025 01:29:06 71st in AG | Top 44.9% 314th | Top 38.5%
+02:21
47:58
Run Total
+00:18
06:00
Avg. Lap
+00:21
05:23
Best Lap
-00:55
35:47
Workout Total
-00:07
04:28
Avg. Workout
-01:21
05:27
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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire Macdonald Maxine'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 Macdonald Maxine'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 Women

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 Macdonald Maxine'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 Women

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 Macdonald Maxine'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 05:03. Check the detail of the improvement plan below.

03:10 Potential Improvement 62.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:10 47:58 to 44:48 62.7%
Sandbag Lunges 00:46 05:18 to 04:32 15.2%
Ski Erg 00:21 05:22 to 05:01 6.9%
Burpees Broad Jump 00:16 05:58 to 05:42 5.3%
Farmers Carry 00:16 02:22 to 02:06 5.3%
Rowing 00:11 05:27 to 05:16 3.6%
Sled Push 00:03 02:35 to 02:32 1.0%
Sled Pull 00:00 04:43 to 04:43 0.0%
Wall Balls 00:00 04:02 to 04:02 0.0%

Splits Time

Macdonald Maxine Perfect Race
Splits Total Average Total
Running 1 05:29 00:00 05:10 +00:19 00:00 +00:00
Ski Erg 05:22 05:29 05:06 +00:16 05:10 +00:19
Running 2 05:23 10:51 05:26 -00:03 10:16 +00:35
Sled Push 02:35 16:14 02:44 -00:09 15:42 +00:32
Running 3 05:52 18:49 05:44 +00:08 18:26 +00:23
Sled Pull 04:43 24:41 05:41 -00:58 24:10 +00:31
Running 4 05:58 29:24 05:45 +00:13 29:51 -00:27
Burpees Broad Jump 05:58 35:22 05:59 -00:01 35:36 -00:14
Running 5 06:30 41:20 05:52 +00:38 41:35 -00:15
Rowing 05:27 47:50 05:21 +00:06 47:27 +00:23
Running 6 06:08 53:17 05:47 +00:21 52:48 +00:29
Farmers Carry 02:22 59:25 02:16 +00:06 58:35 +00:50
Running 7 06:13 01:01:47 05:45 +00:28 01:00:51 +00:56
Sandbag Lunges 05:18 01:08:00 04:42 +00:36 01:06:36 +01:24
Running 8 06:27 01:13:18 06:07 +00:20 01:11:18 +02:00
Wall Balls 04:02 01:19:45 04:53 -00:51 01:17:25 +02:20
Roxzone 05:27 01:29:06 06:48 -01:21 01:29:06
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Maxine Macdonald demonstrated a commendable performance in the 2024 Glasgow HYROX event, securing a position within the top 12% of her category and overall participants. This places her performance significantly above average, indicating a well-rounded fitness level. Analyzing her total running time, which was 01:53 slower than the average, suggests that Maxine has a more strength-oriented profile rather than that of a pure runner. Her performance in the sled push and pull segments, where she outperformed the average, further supports this. However, the slower total running time indicates room for improvement in her running efficiency and endurance. The pacing analysis suggests that Maxine maintained a relatively steady pace throughout the race, though her running segments showed a slight decline in speed, indicating potential issues with endurance or pacing strategy.

Segments to Improve:

  • Total Running Time: To enhance running efficiency and endurance, Maxine should incorporate interval training and long, slow distance runs into her routine. Intervals of 400m to 800m at a pace faster than her current average, combined with recovery periods, will improve her speed and VO2 max. Long runs, gradually increasing up to 15-20 km, will enhance her endurance. Focusing on running form, particularly on maintaining a light, efficient stride and proper posture, can also reduce fatigue and improve speed.
  • Sandbag Lunges: Maxine's performance in sandbag lunges was significantly slower than desired. Strengthening her quadriceps, glutes, and core will improve her ability to perform this exercise more efficiently. Bulgarian split squats, weighted step-ups, and glute bridges should be incorporated into her training regimen. Additionally, practicing lunges with progressively heavier weights will accustom her muscles to the demands of this exercise during competition.
  • Burpees Broad Jump: To improve in this segment, Maxine needs to focus on explosive power and coordination. Plyometric exercises such as box jumps, squat jumps, and broad jumps will help develop the necessary power. Incorporating burpees into her circuit training, gradually increasing intensity and volume, will improve her stamina and efficiency in this challenging segment.
  • Ski Erg: To shave off time in the Ski Erg segment, Maxine should work on upper body strength and endurance, specifically targeting her back, shoulders, and arms. Exercises like lat pull-downs, seated rows, and shoulder presses will build the necessary muscle groups. Additionally, practicing on the Ski Erg with interval sessions, focusing on maintaining a consistent pace and powerful pulls, will directly improve her performance in this area.

Race Strategies:

  • Pacing: Given the tendency for her pace to slow in later running segments, Maxine should focus on starting at a conservative pace and gradually increasing her speed as the race progresses. This negative split strategy could help conserve energy and allow for a stronger finish.
  • Transitions (Roxzone): Maxine's Roxzone time indicates efficient transitions between exercises. However, slight improvements can still be made by practicing swift and smooth transitions in training sessions, focusing on minimizing rest and optimizing movement between stations.
  • Strength and Running Balance: To address the disparity between her strength and running performance, Maxine should aim for a more balanced training approach. Incorporating more running-focused workouts alongside her strength training could help improve her overall race time. Tailoring workouts to address specific weaknesses observed in the race, such as endurance in later segments, will be crucial.
  • Mental Preparation: Mental resilience plays a crucial role in endurance events. Maxine should incorporate mental training techniques, such as visualization and goal setting, to prepare herself for the physical and psychological demands of the race.

By focusing on these targeted improvements and implementing strategic adjustments, Maxine has the potential to significantly enhance her performance in future HYROX events.

Similar Athletes
Kølpin Filippa 2024 Copenhagen 01:29:09
Boogaard Tessa 2021 Amsterdam 01:29:17
Schmidt Jacqueline 2020 Hannover 01:28:37
Broman Jenny 2024 Stockholm 01:29:21
Whitehouse Nicola 2022 Birmingham 01:29:23
Dotzel Michelle 2023 Frankfurt 01:29:06
Struckholt Sonja 2024 Frankfurt 01:28:40
Wrobel Martha 2019 Essen 01:29:03
Yemm Rowan 2024 Malaga 01:28:53
Thöle Jutta 2024 Karlsruhe 01:28:42

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