Dive into this athlete’s performance at 2024 Washington - North American Championships 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.
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 Mckellar Marc'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 Mckellar Marc'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 Mckellar Marc'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 Mckellar Marc'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
06:52.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Marc McKellar's performance in the 2024 Washington - North American Championships places him solidly in the top tier of his age group, demonstrating a commendable blend of endurance and strength. With an overall time of 01:25:53, he ranks well both overall and within his age group. Notably, Marc's total running time was significantly faster than average, indicating a strong runner profile. However, this strength in running suggests a potential area for improvement in strength-focused segments to achieve a more balanced athlete profile. His pacing appeared well-calibrated in the initial runs, indicating good race-start strategy but showed room for improvement in the consistency of his strength performance throughout the event.
Segments to Improve:
Burpees Broad Jump: Marc's performance in this segment was considerably slower than average. To improve, he should focus on plyometric exercises to increase explosive power and agility. Drills such as box jumps, squat jumps, and interval sprinting can enhance his performance. Additionally, practicing the burpees broad jump specifically, focusing on minimizing ground contact time and maximizing jump distance, will be crucial.
Sandbag Lunges: This segment was another significant area of weakness. Marc can benefit from incorporating more unilateral leg exercises, such as Bulgarian split squats and lunges with weight, to build leg strength and stamina. Sandbag lunges should be integrated into workouts at varying intensities to improve endurance and technique under fatigue.
Wall Balls: To improve in this segment, Marc should work on his squat depth and power, as well as shoulder endurance. Exercises like thrusters, overhead presses, and medicine ball throws can help. Emphasizing form and the ability to maintain a strong pace under duress will be key.
Sled Push: The sled push segment was significantly slower than desired. Improvements here will come from specific training with the sled push, focusing on building leg power and core stability. Weighted squats, leg presses, and core strengthening exercises will support this. Practicing short, intense sled pushes with gradual increases in weight can also help adapt his body to the demands of this challenge.
Rowing: While not as weak as other areas, there's room for improvement in rowing. Technique adjustments, such as optimizing stroke length and power, can make significant differences. Incorporating interval training on the rower, with a focus on maintaining a strong, consistent stroke rate, will help improve his performance.
For each of these segments, incorporating compromised running scenarios post-exercise in training sessions will help mimic race conditions, improving Marc's ability to transition between running and strength tasks without losing pace.
Race Strategies:
Start Strategy: Marc should maintain his current pacing strategy for the initial runs, as it appears effective. However, incorporating a more conservative approach in the early strength segments could preserve energy for more consistent performance throughout the race.
Transition Focus: Reducing time in the Roxzone indicates that Marc transitions well between exercises. Continuing to focus on quick transitions can shave off crucial seconds. Practicing specific exercise-to-run transitions in training can further enhance this aspect of his race.
Endurance and Strength Balance: Given Marc's strong running profile, incorporating more cross-training aimed at building overall strength, particularly focusing on the identified weaker segments, will help balance his abilities. This includes a mix of high-intensity interval training (HIIT) for endurance and heavy lifting sessions for strength gains.
Mental Preparation: Building mental resilience through visualization techniques and practicing race pace under fatigue can help Marc manage difficult segments more effectively. Setting mini-goals for each segment can also keep motivation high throughout the race.
By addressing these specific areas of improvement and implementing strategic race day tactics, Marc McKellar has the potential to significantly enhance his performance in future Hyrox races, potentially leading to even higher placements both overall and within his age group.
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