Season 24/25 2024 Stuttgart (1343) HYROX (1129) Men (769) Macdonald Ian

Macdonald Ian Hyrox Result

Dive into this athlete’s performance at 2024 Stuttgart 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 #94002 01:29:36 93rd in AG | Top 59.6% 445th | Top 57.9%
-06:32
37:47
Run Total
-00:49
04:43
Avg. Lap
-00:23
04:21
Best Lap
+05:13
43:12
Workout Total
+00:40
05:24
Avg. Workout
+01:21
08:40
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 Macdonald Ian'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 Ian'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 Macdonald Ian'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 Macdonald Ian'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 07:15. Check the detail of the improvement plan below.

03:25 Potential Improvement 47.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:25 09:55 to 06:30 47.1%
Sled Pull 01:53 06:50 to 04:57 26.0%
Burpees Broad Jump 01:26 06:50 to 05:24 19.8%
Sandbag Lunges 00:21 05:30 to 05:09 4.8%
Sled Push 00:10 03:03 to 02:53 2.3%
Ski Erg 00:00 04:21 to 04:21 0.0%
Rowing 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Run Total 00:00 37:47 to 37:47 0.0%

Splits Time

Macdonald Ian Perfect Race
Splits Total Average Total
Running 1 04:15 00:00 04:47 -00:32 00:00 +00:00
Ski Erg 04:21 04:15 04:30 -00:09 04:47 -00:32
Running 2 04:21 08:36 05:07 -00:46 09:17 -00:41
Sled Push 03:03 12:57 03:03 +00:00 14:24 -01:27
Running 3 04:31 16:00 05:36 -01:05 17:27 -01:27
Sled Pull 06:50 20:31 05:12 +01:38 23:03 -02:32
Running 4 04:46 27:21 05:35 -00:49 28:15 -00:54
Burpees Broad Jump 06:50 32:07 05:42 +01:08 33:50 -01:43
Running 5 04:51 38:57 05:46 -00:55 39:32 -00:35
Rowing 04:46 43:48 04:54 -00:08 45:18 -01:30
Running 6 04:50 48:34 05:36 -00:46 50:12 -01:38
Farmers Carry 01:57 53:24 02:17 -00:20 55:48 -02:24
Running 7 04:39 55:21 05:35 -00:56 58:05 -02:44
Sandbag Lunges 05:30 01:00:00 05:26 +00:04 01:03:40 -03:40
Running 8 05:38 01:05:30 06:16 -00:38 01:09:06 -03:36
Wall Balls 09:55 01:11:08 06:55 +03:00 01:15:22 -04:14
Roxzone 08:40 01:29:36 07:19 +01:21 01:29:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ian Macdonald delivered a commendable performance at the 2024 Stuttgart Hyrox race, securing an overall rank of 445, placing him in the top 39% of the athletes, and ranking 93rd in his age group. His total finishing time was 01:29:36. A key highlight of Ian's race was his exceptional running ability, with a total running time of 00:37:47, which was 06:54 faster than the average, showcasing a strong runner profile. Ian's initial running segments were significantly faster than average, indicating he started at a strong pace. However, his performance in strength-based exercises, particularly the Wall Balls, Sled Pull, and Burpees Broad Jump, suggest areas that require improvement.

Segments to Improve

  • Wall Balls:

    Ian was 03:06 slower than average in Wall Balls. To improve this segment, focus on building leg strength and endurance.

    • Exercises: Incorporate squats, squat jumps, and wall ball practice drills focusing on form and breathing.
    • Technique: Ensure proper squat depth and use the legs more during the throw. Maintain a consistent rhythm to avoid fatigue.
  • Sled Pull:

    Ian was 01:39 slower than average in the Sled Pull. Focus on improving upper body strength and pulling mechanics.

    • Exercises: Include sled pulls, rope pulls, and bent-over rows in the workout routine.
    • Technique: Work on maintaining a low body position and using the legs effectively for momentum.
  • Burpees Broad Jump:

    Ian was 01:15 slower than average. This segment requires explosive power and endurance.

    • Exercises: Integrate plyometric exercises such as box jumps, burpee variations, and power cleans.
    • Technique: Focus on minimizing time on the ground and maximizing jump distance.
  • Roxzone:

    Ian's transition times were 01:30 slower than average. Speeding up transitions will improve overall efficiency.

    • Exercises: High-intensity interval training (HIIT) to improve cardiovascular endurance and transition practice between exercises.
    • Technique: Practice quick transitions between stations to minimize downtime.

Race Strategies

  • Pacing: While Ian's initial running segments were strong, ensuring a steady pace throughout the race will prevent fatigue in later segments.
  • Strategic Rest: Use the Roxzone more efficiently by practicing active recovery techniques such as deep breathing to maintain energy levels.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve compromised running performance.
  • Visualizing the Race: Mentally rehearse the race strategy, focusing on seamless transitions and maintaining form during strength exercises.

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
Tomás Soler Salvador 2022 Valencia 01:29:39
Dvořák Jakub 2023 Frankfurt 01:29:29
García Revert Sergio Juan 2024 Madrid 01:29:53
Owen Ollie 2023 Barcelona 01:29:44
Mccall Stephen 2024 Glasgow 01:29:39
Garcia Delgado Alejandro 2024 Madrid 01:29:17
Van Der Veen Patrick 2023 Rotterdam 01:29:49
Rekola Manu 2024 Frankfurt 01:30:00
Araluce Moreno Nacho 2024 Madrid 01:29:26
Raffo Cataldo 2023 Stuttgart 01:29:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:18:24
2023 Amsterdam 01:37:04
2024 Glasgow 01:24:27

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