Season 24/25 2024 Madrid (1761) HYROX (1509) Men (1065) Allister Malcolm

Allister Malcolm Hyrox Result

Dive into this athlete’s performance at 2024 Madrid 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

IRL IRL Flag Men 35-39 #135018 01:27:47 123rd in AG | Top 54.7% 563rd | Top 52.9%
-00:28
43:07
Run Total
-00:03
05:23
Avg. Lap
+00:11
04:49
Best Lap
-00:42
36:30
Workout Total
-00:06
04:33
Avg. Workout
+01:11
08:13
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 Allister Malcolm'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 Allister Malcolm'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 Allister Malcolm'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 Allister Malcolm'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 03:09. Check the detail of the improvement plan below.

02:02 Potential Improvement 64.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:02 07:14 to 05:12 64.6%
Run Total 00:38 43:07 to 42:29 20.1%
Rowing 00:19 05:06 to 04:47 10.1%
Ski Erg 00:10 04:35 to 04:25 5.3%
Sled Push 00:00 02:48 to 02:48 0.0%
Sled Pull 00:00 04:07 to 04:07 0.0%
Farmers Carry 00:00 01:59 to 01:59 0.0%
Sandbag Lunges 00:00 04:55 to 04:55 0.0%
Wall Balls 00:00 05:46 to 05:46 0.0%

Splits Time

Allister Malcolm Perfect Race
Splits Total Average Total
Running 1 05:43 00:00 04:41 +01:02 00:00 +00:00
Ski Erg 04:35 05:43 04:29 +00:06 04:41 +01:02
Running 2 04:49 10:18 05:03 -00:14 09:10 +01:08
Sled Push 02:48 15:07 02:59 -00:11 14:13 +00:54
Running 3 05:10 17:55 05:31 -00:21 17:12 +00:43
Sled Pull 04:07 23:05 05:04 -00:57 22:43 +00:22
Running 4 05:16 27:12 05:29 -00:13 27:47 -00:35
Burpees Broad Jump 07:14 32:28 05:32 +01:42 33:16 -00:48
Running 5 05:30 39:42 05:40 -00:10 38:48 +00:54
Rowing 05:06 45:12 04:52 +00:14 44:28 +00:44
Running 6 05:20 50:18 05:31 -00:11 49:20 +00:58
Farmers Carry 01:59 55:38 02:14 -00:15 54:51 +00:47
Running 7 05:34 57:37 05:30 +00:04 57:05 +00:32
Sandbag Lunges 04:55 01:03:11 05:16 -00:21 01:02:35 +00:36
Running 8 05:48 01:08:06 06:08 -00:20 01:07:51 +00:15
Wall Balls 05:46 01:13:54 06:46 -01:00 01:13:59 -00:05
Roxzone 08:13 01:27:47 07:02 +01:11 01:27:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Malcolm Allister displayed a commendable performance in the 2024 Madrid HYROX race, ranking in the top 37% of overall athletes and top 42% in his age group. A key highlight of his performance was his total running time, which was faster than average by 00:42. This suggests that Malcolm has a strong runner's profile and excels in the running segments of the race. However, his slower than average time in the Roxzone indicates a need to improve his overall fitness and transition times. His pacing seemed to start slow in Running 1, but he quickly caught up and exceeded the average in subsequent runs. This pattern suggests that Malcolm may benefit from a faster start in future races.

Segments to Improve

  • Burpees Broad Jump: This was Malcolm's most challenging segment, with a time 01:49 slower than the average. Improving this area will require specific training focused on explosive strength and agility. Plyometric exercises like box jumps and power skips, in addition to burpee-specific training, can help enhance performance in this area.
  • Roxzone: Malcolm's Roxzone time was 01:17 slower than average, indicating room for improvement in transitions and overall fitness. High-intensity interval training (HIIT) can be beneficial, as it simulates the stop-and-go nature of transitions. Additionally, practicing efficient movement through the exercise zones can help minimize wasted time.
  • Rowing: Malcolm's rowing time was slightly slower than average. Rowing requires both cardiovascular fitness and upper body strength. Incorporating more upper body and core strength exercises like pull-ups, push-ups, and planks into his training regimen could be beneficial. Additionally, rowing-specific drills focusing on technique and rhythm can also improve performance.

Race Strategies

To enhance race performance, Malcolm might consider the following strategies:

  • Start Strong: Malcolm's initial running segment was slower than average. A faster start could help gain early momentum and positively impact overall race time.
  • Work on Transitions: Given his slower Roxzone time, practicing smooth and quick transitions could significantly enhance Malcolm's overall race performance.
  • Focus on Technique: Particularly in the rowing segment, focusing on maintaining proper form and rhythm can help conserve energy and improve speed.
  • Recovery and Endurance: The race is a test of endurance. Focusing on effective breathing techniques, staying hydrated, and proper nutrition before and during the race can help maintain energy levels.

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
Orsillo Ennio 2024 Köln 01:27:38
De Vos Stefan 2024 Maastricht 01:27:55
Bakkenes Dave 2023 Amsterdam 01:28:02
Beerbaum Felix 2023 Hamburg 01:27:56
Hartmann Danny 2018 Hamburg 01:27:23
Machin Fergus 2024 Glasgow 01:27:18
Helmle Stefan 2024 Köln 01:27:37
Khentous Akli 2024 Paris 01:28:10
Van Duijvenvoorde Danny 2023 Rotterdam 01:28:11
Wallace Stew 2024 Copenhagen 01:28:13

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dublin 01:35:44
2024 Glasgow 01:26:12

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