Dive into this athlete’s performance at 2024 Sydney 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.
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 Mcgregor Alex'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 Mcgregor Alex'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 Mcgregor Alex'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 Mcgregor Alex'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.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Alex McGregor delivered a commendable performance at the 2024 Sydney Hyrox race, finishing in the top 24% overall and top 22% in his age group. His overall time was 01:18:23, demonstrating solid endurance and competitive spirit. Notably, Alex appears to have a strength-oriented profile, as his total running time was 01:18 slower than the average, indicating potential for improvement in running. The pacing analysis suggests Alex started strong with Running 1 being 00:23 faster than average, but he gradually slowed down in subsequent running segments. The Roxzone performance was excellent, being significantly faster than average, indicating efficient transitions.
Segments to Improve
Sled Pull (00:01:21 slower than 25th percentile)
Focus on improving upper body and grip strength. Consider incorporating the following exercises:
Sled Drags: Practice with varying weights to build endurance and strength.
Farmer's Walk: Enhance grip and core stability.
Deadlifts and Pull-ups: Strengthen back and arm muscles.
Sandbag Lunges (00:00:38 slower than 25th percentile)
Work on lower body strength and balance with these exercises:
Weighted Lunges: Incorporate sandbags to simulate race conditions.
Single-leg Squats: Improve balance and strength.
Box Step-ups: Develop power and stability.
Wall Balls (00:00:36 slower than 25th percentile)
Enhance shoulder endurance and accuracy with:
Wall Ball Throws: Focus on consistent height and technique.
Overhead Press: Strengthen shoulders for endurance.
Medicine Ball Drills: Improve coordination and power.
Ski Erg (00:00:30 slower than 25th percentile)
Focus on technique and cardiovascular conditioning:
Interval Training: Alternate between high and low intensity on the Ski Erg.
Technique Drills: Ensure proper posture and stroke efficiency.
Core Workouts: Enhance stability and power transfer.
Race Strategies
Start Pacing: Avoid starting too fast to conserve energy for later stages. Consider maintaining a steady pace across all running segments.
Transition Optimization: Continue leveraging quick transitions as seen in the Roxzone performance to gain time.
Compromised Running Drills: Train in scenarios where running follows strength exercises to adapt better to race conditions.
Breathing Techniques: Implement consistent breathing patterns to maintain endurance and focus.