Mclellan Shannon Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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 623 similar athletes.

Performance Highlights

IRL IRL Flag Women 25-29 #184019 01:15:10 🥉 in AG | Top 4.1% 6th | Top 1.7%
-01:57
37:17
Run Total
-00:14
04:40
Avg. Lap
-01:30
02:50
Best Lap
+03:09
33:53
Workout Total
+00:24
04:14
Avg. Workout
-01:04
04:06
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 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 623 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 623 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Mclellan Shannon'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 Mclellan Shannon'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 623 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 Mclellan Shannon'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 Mclellan Shannon'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 06:27. Check the detail of the improvement plan below.

01:52 Potential Improvement 28.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:52 05:53 to 04:01 28.9%
Burpees Broad Jump 01:33 05:32 to 03:59 24.0%
Farmers Carry 01:04 02:46 to 01:42 16.5%
Sled Push 00:32 02:24 to 01:52 8.3%
Rowing 00:31 05:19 to 04:48 8.0%
Wall Balls 00:26 03:31 to 03:05 6.7%
Sandbag Lunges 00:23 03:47 to 03:24 5.9%
Ski Erg 00:06 04:41 to 04:35 1.6%
Run Total 00:00 37:17 to 37:17 0.0%

Splits Time

Mclellan Shannon Perfect Race
Splits Total Average Total
Running 1 02:50 00:00 04:27 -01:37 00:00 +00:00
Ski Erg 04:41 02:50 04:47 -00:06 04:27 -01:37
Running 2 04:45 07:31 04:43 +00:02 09:14 -01:43
Sled Push 02:24 12:16 02:19 +00:05 13:57 -01:41
Running 3 05:10 14:40 04:57 +00:13 16:16 -01:36
Sled Pull 05:53 19:50 04:37 +01:16 21:13 -01:23
Running 4 04:55 25:43 04:57 -00:02 25:50 -00:07
Burpees Broad Jump 05:32 30:38 04:35 +00:57 30:47 -00:09
Running 5 05:01 36:10 05:03 -00:02 35:22 +00:48
Rowing 05:19 41:11 05:00 +00:19 40:25 +00:46
Running 6 04:59 46:30 04:59 +00:00 45:25 +01:05
Farmers Carry 02:46 51:29 01:56 +00:50 50:24 +01:05
Running 7 04:59 54:15 04:57 +00:02 52:20 +01:55
Sandbag Lunges 03:47 59:14 03:45 +00:02 57:17 +01:57
Running 8 04:41 01:03:01 05:13 -00:32 01:01:02 +01:59
Wall Balls 03:31 01:07:42 03:45 -00:14 01:06:15 +01:27
Roxzone 04:06 01:15:10 05:10 -01:04 01:15:10
Based on 623 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Shannon McLellan performed exceptionally well in the 2023 Dublin Hyrox race. With an overall rank of 6 out of 1139 athletes, she placed in the top 0% of all participants. In her age group (25-29), she ranked 3 out of 170 athletes, placing in the top 1%. These results demonstrate her strong athletic abilities and dedication to training.

One key highlight of Shannon's performance is her total running time, which was 37 minutes and 17 seconds. This time was 1 minute and 13 seconds faster than the average for her finish time. This suggests that Shannon has a strong running profile and excels in this aspect of the race. Additionally, her best running lap time of 2 minutes and 50 seconds further emphasizes her running prowess.

Segments to Improve


While Shannon performed admirably in most segments of the race, there are a few areas where she can focus on improvement. The segments with the most time lost were the Burpees Broad Jump, Sled Pull, Farmers Carry, Rowing, and Running 3. Let's analyze each of these segments individually and provide specific training strategies and techniques to enhance performance.

1. Burpees Broad Jump:
Shannon took 1 minute and 14 seconds longer than the average time for this segment. To improve her performance, Shannon can incorporate specific drills such as practicing explosive burpees and broad jumps to improve power and agility. Additionally, focusing on form corrections, such as maintaining a straight back and engaging the core during the movements, can help optimize efficiency.

2. Sled Pull:
Shannon's time in the Sled Pull segment was 1 minute and 7 seconds slower than the average. To enhance her performance, she can incorporate exercises that target the muscles used in sled pulling, such as deadlifts, squats, and hip thrusts. Strengthening these muscles will improve her power and endurance during the sled pull. Additionally, practicing proper technique and ensuring a strong grip on the sled can help optimize efficiency.

3. Farmers Carry:
Shannon took 45 seconds longer than the average time in the Farmers Carry segment. To improve her performance, she can focus on strengthening her grip and forearm muscles through exercises like farmer's walks, plate pinches, and wrist curls. Additionally, practicing proper posture and maintaining a steady pace during the carry can help optimize efficiency.

4. Rowing:
Shannon's time in the Rowing segment was 24 seconds slower than the average. To enhance her rowing performance, she can incorporate specific drills such as interval training on the rowing machine, focusing on both power and endurance. Additionally, refining her rowing technique, including proper form and efficient stroke mechanics, can help optimize efficiency.

5. Running 3:
Shannon took 14 seconds longer than the average time in the Running 3 segment. To improve her running performance, she can incorporate interval training, hill sprints, and tempo runs to enhance her speed and endurance. Additionally, focusing on proper running form, including maintaining an upright posture and utilizing an efficient stride, can help optimize efficiency.

Strategies


To further improve Shannon's race performance, she can implement the following strategies:

1. Pacing:
Considering Shannon's overall strong running profile, she should aim to maintain a consistent and sustainable pace throughout the race. While it is important to push oneself, avoiding starting too fast can help prevent early fatigue and ensure energy is efficiently distributed across all segments.

2. Transition Time:
Shannon's Roxzone time was 49 seconds faster than average, indicating efficient transitions between exercise zones. To further improve this aspect, she can focus on maintaining a smooth and quick transition between exercises, minimizing any unnecessary rest or wasted time.

3. Mental Preparation:
Mental strength and focus can greatly impact race performance. Shannon can incorporate visualization techniques, positive self-talk, and setting specific goals for each segment to enhance her mental preparedness during the race.

4. Training Balance:
While Shannon excelled in the running segments, maintaining a well-rounded training routine that includes adequate strength training can further enhance her overall performance. Incorporating exercises such as weightlifting, functional movements, and core strengthening can help improve her strength and power output during the race.

By implementing these strategies and focusing on improving the identified segments, Shannon McLellan can continue to elevate her performance in future Hyrox races. Her strong running profile and dedication to training provide a solid foundation for further growth and success in the sport.

Similar Athletes
Nepip Miranda 2024 Fort Lauderdale 01:15:04
Green Ella 2023 Birmingham 01:14:52
Nunes Julia 2023 Barcelona 01:15:35
Weihrauch Carolin 2024 Karlsruhe 01:15:06
Fürst Alexandra 2024 Köln 01:15:07
Ułasiuk Małgorzata 2024 Katowice 01:15:07
Heggarty Hannah 2022 Valencia 01:15:01
Keating Kirsty 2023 Manchester 01:15:40
Decker Hilke 2022 Frankfurt 01:15:27
Rodríguez Longobardo Celia 2024 Madrid 01:15:22

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