Mclean Ross Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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

RSA RSA Flag Men 30-34 #104009 01:18:27 21st in AG | Top 31.8% 60th | Top 24.3%
+02:38
42:08
Run Total
+00:20
05:16
Avg. Lap
-00:04
04:14
Best Lap
-01:29
31:32
Workout Total
-00:11
03:56
Avg. Workout
-01:04
04:52
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 Mclean Ross'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 Mclean Ross'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 Mclean Ross'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 Mclean Ross'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.

03:50 Potential Improvement 70.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:50 42:08 to 38:18 70.6%
Wall Balls 00:46 06:00 to 05:14 14.1%
Burpees Broad Jump 00:34 04:48 to 04:14 10.4%
Rowing 00:13 04:45 to 04:32 4.0%
Sled Pull 00:03 04:07 to 04:04 0.9%
Ski Erg 00:00 04:02 to 04:02 0.0%
Sled Push 00:00 02:04 to 02:04 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%
Sandbag Lunges 00:00 04:04 to 04:04 0.0%

Splits Time

Mclean Ross Perfect Race
Splits Total Average Total
Running 1 04:20 00:00 04:19 +00:01 00:00 +00:00
Ski Erg 04:02 04:20 04:20 -00:18 04:19 +00:01
Running 2 04:14 08:22 04:37 -00:23 08:39 -00:17
Sled Push 02:04 12:36 02:40 -00:36 13:16 -00:40
Running 3 04:52 14:40 05:00 -00:08 15:56 -01:16
Sled Pull 04:07 19:32 04:26 -00:19 20:56 -01:24
Running 4 05:01 23:39 04:59 +00:02 25:22 -01:43
Burpees Broad Jump 04:48 28:40 04:38 +00:10 30:21 -01:41
Running 5 04:54 33:28 05:07 -00:13 34:59 -01:31
Rowing 04:45 38:22 04:39 +00:06 40:06 -01:44
Running 6 06:10 43:07 05:01 +01:09 44:45 -01:38
Farmers Carry 01:42 49:17 02:01 -00:19 49:46 -00:29
Running 7 04:21 50:59 05:00 -00:39 51:47 -00:48
Sandbag Lunges 04:04 55:20 04:33 -00:29 56:47 -01:27
Running 8 08:19 59:24 05:27 +02:52 01:01:20 -01:56
Wall Balls 06:00 01:07:43 05:44 +00:16 01:06:47 +00:56
Roxzone 04:52 01:18:27 05:56 -01:04 01:18:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ross Mclean delivered a commendable performance at the 2024 Cape Town Hyrox race, placing in the top 15% overall and top 21% in his age group. His overall time of 01:18:27 reflects strong capabilities in several segments, particularly in strength-based exercises. Notably, Ross excelled in the Ski Erg, Sled Push, and Farmers Carry, demonstrating significant power and endurance. However, his total running time was 02:15 slower than average, suggesting a need for improvement in running efficiency. The analysis of his pacing shows a pattern of maintaining a consistent pace during the initial runs but experiencing a significant slowdown in later running segments, indicating potential fatigue or compromised running post-exercise. Overall, Ross exhibits a hybrid profile with a slight advantage in strength over running.

Segments to Improve

  • Total Running Time: With a time of 42:08, Ross's running was slower than average. To improve his running efficiency, Ross should focus on interval training to enhance speed and endurance. Incorporating hill sprints and tempo runs can help build strength and stamina. Drills such as high knees and butt kicks can improve running form and efficiency. Additionally, Ross should work on maintaining a steady pace throughout the race to avoid fatigue in later segments.
  • Wall Balls: Finishing 00:18 slower than average, Ross could benefit from improving his wall ball technique and endurance. Practicing wall ball shots with a focus on consistency and breathing can enhance performance. Strengthening the legs and core with squats and planks will also aid in better form and power during wall balls.
  • Burpees Broad Jump: With a time 00:17 slower than average, Ross should focus on improving his explosive power and agility. Plyometric exercises like box jumps and burpee variations can help increase explosive power. Additionally, practicing burpees with a focus on form and efficiency can reduce time spent in this segment.

Race Strategies

  • Pacing: Ross should focus on a balanced pace that conserves energy for later segments. Implementing a negative split strategy, where he starts slightly slower and gradually increases his pace, could prevent fatigue and improve overall time.
  • Transition Efficiency: Ross's Roxzone time was significantly faster than average, indicating effective transitions. Maintaining this efficiency will be crucial. Practicing quick transitions between exercises and minimizing rest time will be beneficial.
  • Nutrition and Hydration: Ensuring proper nutrition and hydration before and during the race can help maintain energy levels and prevent fatigue, particularly in long-duration events like Hyrox.
Similar Athletes
Walker Kevin 2023 Malmö 01:18:24
Greally Dylan 2024 Dublin 01:18:09
Dotrimont Dimitry 2024 Paris 01:18:09
Tran Hiep 2024 New York 01:17:58
Buller Alex 2019 Leipzig 01:18:06
Sarik Daniel 2024 Köln 01:18:53
Simm Christopher 2023 Glasgow 01:18:11
Spyra Patrick 2024 Stuttgart 01:18:47
Pfahl Joshua 2024 Frankfurt 01:18:33
Mccafferty Paul 2024 Glasgow 01:18:18

Measure Your Performance Against Top Athletes

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