Macleod Shaun
Hyrox Result
Dive into this athlete’s performance at 2024 Glasgow 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.
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 Macleod Shaun'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 Macleod Shaun'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 Macleod Shaun'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 Macleod Shaun'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
05:25.
Check the detail of the improvement plan below.
01:26
Potential Improvement
26.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Shaun Macleod demonstrated a competitive performance in the 2024 Glasgow HYROX, finishing in the top 29% of all athletes and top 32% in his age group. A notable strength is his overall running time, which was 01:59 faster than average, clearly indicating a stronger running profile. This suggests that Shaun excels in endurance and speed on the track, but there is room for improvement in strength-based segments. His pacing started slightly slower than average in the first running segment but improved significantly as the race progressed, showcasing good stamina and race management. However, the slower times in strength-focused exercises compared to running segments suggest a need to balance his training more towards strength conditioning to become a more well-rounded athlete.
Segments to Improve:
- Wall Balls: Shaun's performance on Wall Balls was significantly slower than the average, indicating a potential lack of strength or technique. To improve, Shaun should focus on full-body explosive exercises such as thrusters and medicine ball slams to build power and endurance. Practicing the specific movement of a wall ball shot, focusing on squat depth and arm extension, will also be beneficial. Incorporating high-intensity interval training (HIIT) sessions with wall balls can improve both his speed and efficiency.
- Sled Pull: The Sled Pull segment was another area of slower performance. Shaun should incorporate more posterior chain exercises, such as deadlifts, kettlebell swings, and pull-throughs, to build the necessary strength. Additionally, specific sled pull training, focusing on stance, grip, and body angle, can greatly improve efficiency in this segment. Weighted vest walks and farmer's walks can also mimic the sled pull's demands on endurance and strength.
- Sled Push: Similar to the Sled Pull, the Sled Push requires significant lower body and core strength. Shaun should add more lower body strength work like squats, leg presses, and lunges. Practice with actual sled push drills, varying the weight and speed, can help Shaun find the optimal technique to maximize his power output. Plyometric exercises will also help in developing explosive strength beneficial for this segment.
Race Strategies:
- Segment Pacing: Given Shaun's stronger running profile, he should focus on maintaining a steady pace in running segments that allows him to conserve energy for strength exercises. Shaun can benefit from interval training that mimics the race's structure, alternating between running and strength exercises to adapt his body to the switch in demands efficiently.
- Transition Efficiency (Roxzone): Shaun showed good transition times, indicating efficient movement between segments. However, further reducing transition times can offer a competitive edge. Practicing swift changes from running to strength exercises and vice versa in training will help minimize rest times and improve overall race performance.
- Strength Endurance: To balance his running and strength performance, Shaun should integrate strength endurance training into his routine. Circuit training that includes a mix of cardiovascular exercises and strength training, particularly focusing on weaker segments, can enhance his ability to maintain strength over longer periods.
By addressing these key areas, Shaun Macleod can leverage his strong running ability while significantly improving his performance in strength-based challenges. This balanced approach will not only make him a more formidable competitor in his age group but also enhance his overall HYROX performance.
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