Mc Gowan Shane Hyrox Result

Dive into this athlete’s performance at 2023 Milan 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 276 similar athletes.

Performance Highlights

IRL IRL Flag Men 35-39 #180010 01:04:37 🥈 in AG | Top 6.5% 4th | Top 3.1%
-01:08
30:56
Run Total
-00:08
03:52
Avg. Lap
+00:05
03:35
Best Lap
+00:36
29:02
Workout Total
+00:04
03:37
Avg. Workout
+00:36
04:42
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 Pro 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 276 athletes with similar finish time in Hyrox Pro 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 276 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Mc Gowan Shane'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 Mc Gowan Shane'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 276 athletes with similar finish time in Hyrox Pro 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 Mc Gowan Shane'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 Pro 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 Mc Gowan Shane'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 03:00. Check the detail of the improvement plan below.

01:23 Potential Improvement 46.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:23 03:42 to 02:19 46.1%
Sled Pull 00:39 04:33 to 03:54 21.7%
Sandbag Lunges 00:17 03:38 to 03:21 9.4%
Ski Erg 00:13 04:01 to 03:48 7.2%
Rowing 00:12 04:16 to 04:04 6.7%
Wall Balls 00:09 04:32 to 04:23 5.0%
Burpees Broad Jump 00:05 02:47 to 02:42 2.8%
Farmers Carry 00:02 01:33 to 01:31 1.1%
Run Total 00:00 30:56 to 30:56 0.0%

Splits Time

Mc Gowan Shane Perfect Race
Splits Total Average Total
Running 1 03:35 00:00 03:31 +00:04 00:00 +00:00
Ski Erg 04:01 03:35 03:55 +00:06 03:31 +00:04
Running 2 03:42 07:36 03:47 -00:05 07:26 +00:10
Sled Push 03:42 11:18 02:53 +00:49 11:13 +00:05
Running 3 04:02 15:00 04:02 +00:00 14:06 +00:54
Sled Pull 04:33 19:02 04:16 +00:17 18:08 +00:54
Running 4 04:01 23:35 04:04 -00:03 22:24 +01:11
Burpees Broad Jump 02:47 27:36 03:01 -00:14 26:28 +01:08
Running 5 03:53 30:23 04:08 -00:15 29:29 +00:54
Rowing 04:16 34:16 04:09 +00:07 33:37 +00:39
Running 6 03:45 38:32 04:05 -00:20 37:46 +00:46
Farmers Carry 01:33 42:17 01:41 -00:08 41:51 +00:26
Running 7 03:50 43:50 04:06 -00:16 43:32 +00:18
Sandbag Lunges 03:38 47:40 03:42 -00:04 47:38 +00:02
Running 8 04:11 51:18 04:22 -00:11 51:20 -00:02
Wall Balls 04:32 55:29 04:49 -00:17 55:42 -00:13
Roxzone 04:42 01:04:37 04:06 +00:36 01:04:37
Based on 276 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Shane Mc Gowan had an impressive performance in the Hyrox race in Milan. He achieved an overall rank of 4, placing him in the top 2% of 155 athletes. In his age group (35-39), he ranked 2nd, which is in the top 5% of 35 athletes. His overall time was 01:04:37, with a total running time of 00:30:56, which was 01:51 faster than the average.

Shane's best running lap was 00:03:35, showcasing his strong running abilities. His overall running time was 00:30:56, indicating that he has a runner profile and excels in this aspect of the race.

Segments to Improve


1. Sled Push:
Shane's time of 00:03:42 was 01:05 slower than the average. To improve in this segment, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and deadlifts can help improve his pushing strength. Additionally, practicing proper technique and form during the sled push is crucial for efficiency and speed.

2. Sled Pull:
Shane's time of 00:04:33 was 00:46 slower than the average. To enhance his performance in this segment, he should work on improving his pulling strength. Exercises like rows, pull-ups, and bent-over rows can help strengthen the muscles used during the sled pull. Additionally, practicing proper technique and using efficient pulling mechanics will aid in reducing time.

3. Roxzone:
Shane's time in the Roxzone was 00:04:42, which was 00:37 slower than the average. The Roxzone represents the time spent between the exercise zones, and a slower time indicates more rest or slower transitions. To improve this segment, Shane should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises will help improve his Roxzone time.

Strategies


1. Pacing:
Shane's overall pacing during the race was commendable, as he consistently performed better than the average in most segments. However, it is important for him to maintain a consistent pace throughout the race to optimize his performance. To achieve this, he can practice pacing strategies during training, such as running at a consistent speed and maintaining a steady rhythm.

2. Hybrid Training:
Since Shane has a runner profile, it is beneficial for him to incorporate strength training exercises into his routine to improve his overall performance. By focusing on building strength and power, he can enhance his running abilities and excel in segments that require both strength and endurance. Including exercises like kettlebell swings, box jumps, and medicine ball throws will help develop his hybrid fitness.

In conclusion, Shane Mc Gowan demonstrated excellent performance in the Hyrox race in Milan. His strengths lie in running, as indicated by his overall running time. To improve his overall performance, he should focus on areas such as the sled push, sled pull, and Roxzone. By implementing specific training strategies and techniques, including strength-building exercises and form corrections, Shane can enhance his performance in these segments. Additionally, maintaining a consistent pace and incorporating hybrid training will further optimize his race performance.

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 Pro Men
Similar Athletes
Day Peter 2023 Melbourne 01:04:12
Downton Robert 2024 Sydney 01:04:41
Kezaz Rayda 2024 Incheon 01:04:15
Harding Jackson 2024 Perth 01:04:49
Ives James 2024 London 01:05:01
Di Fulvio Adam 2023 Los Angeles 01:04:40
Romeo Guiseppe 2024 Sydney 01:04:27
Ashley Matthew 2024 Brisbane 01:05:01
Brown Lawrence 2024 Glasgow 01:04:33
Wyles Tom 2022 London 01:05:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dublin 59:53
2024 Berlin 56:53
2024 Poznan 01:00:16
2023 Barcelona 01:03:31
2024 Glasgow 01:04:25
2023 Manchester 01:11:30
2024 World Championships Nice 01:02:32

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