Dive into this athlete’s performance at 2022 Birmingham 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.
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.
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.
This section showcases the entire Mcmanus 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 Mcmanus Ross's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Mcmanus 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.
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 Mcmanus 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 06:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:15 | 52:15 to 47:00 | 78.2% |
| Wall Balls | 01:03 | 08:35 to 07:32 | 15.6% |
| Rowing | 00:20 | 05:23 to 05:03 | 5.0% |
| Ski Erg | 00:05 | 04:43 to 04:38 | 1.2% |
| Sled Push | 00:00 | 02:19 to 02:19 | 0.0% |
| Sled Pull | 00:00 | 04:19 to 04:19 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:26 to 04:26 | 0.0% |
| Farmers Carry | 00:00 | 02:24 to 02:24 | 0.0% |
| Sandbag Lunges | 00:00 | 05:44 to 05:44 | 0.0% |
| Mcmanus Ross | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:49 | 00:00 | 05:02 +01:47 | 00:00 +00:00 |
| Ski Erg | 04:43 | 06:49 | 04:38 +00:05 | 05:02 +01:47 |
| Running 2 | 06:02 | 11:32 | 05:28 +00:34 | 09:40 +01:52 |
| Sled Push | 02:19 | 17:34 | 03:18 -00:59 | 15:08 +02:26 |
| Running 3 | 06:22 | 19:53 | 06:00 +00:22 | 18:26 +01:27 |
| Sled Pull | 04:19 | 26:15 | 05:43 -01:24 | 24:26 +01:49 |
| Running 4 | 06:21 | 30:34 | 06:01 +00:20 | 30:09 +00:25 |
| Burpees Broad Jump | 04:26 | 36:55 | 06:28 -02:02 | 36:10 +00:45 |
| Running 5 | 07:15 | 41:21 | 06:15 +01:00 | 42:38 -01:17 |
| Rowing | 05:23 | 48:36 | 05:06 +00:17 | 48:53 -00:17 |
| Running 6 | 06:25 | 53:59 | 06:03 +00:22 | 53:59 +00:00 |
| Farmers Carry | 02:24 | 01:00:24 | 02:27 -00:03 | 01:00:02 +00:22 |
| Running 7 | 06:15 | 01:02:48 | 06:03 +00:12 | 01:02:29 +00:19 |
| Sandbag Lunges | 05:44 | 01:09:03 | 06:05 -00:21 | 01:08:32 +00:31 |
| Running 8 | 06:50 | 01:14:47 | 07:01 -00:11 | 01:14:37 +00:10 |
| Wall Balls | 08:35 | 01:21:37 | 07:51 +00:44 | 01:21:38 -00:01 |
| Roxzone | 07:46 | 01:37:49 | 08:20 -00:34 | 01:37:49 |
His total running time was 00:52:15, which was 06:15 slower than the average. This indicates that he may need to improve his overall fitness and transition time. Additionally, his best running lap was 00:06:02, which shows that he has the potential to perform well in running segments.
To improve his running performance, Ross should incorporate specific exercises and training techniques to enhance his running endurance and speed. Interval training, such as sprint intervals and hill repeats, can help improve his overall running performance. He can also work on his running form and technique to optimize his efficiency and reduce time lost during the race. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve his overall running performance.
For the segments where Ross performed below average, such as Wall Balls, Running 2, Running 6, Running 3, Running 4, Rowing, and Running 7, he should focus on specific drills and exercises to target the weaknesses in these areas. For example, for Wall Balls, he can practice wall ball shots with different weights and heights to improve his accuracy and speed. For the running segments, he can incorporate specific running drills, such as high knees, butt kicks, and skipping, to improve his running technique and speed.
Ross should also consider implementing a strategy for transitions and rest periods in the roxzone. By minimizing the time spent in the roxzone, he can save valuable time and maintain his momentum throughout the race. Practicing efficient transitions during training can help improve his overall race performance.
In addition, Ross should consider studying the race course and identifying areas where he can gain a competitive advantage. By familiarizing himself with the course, he can plan his race strategy accordingly and make strategic decisions during the race.
Overall, Ross Mcmanus has shown potential in the HYROX race, but there are areas that require improvement. By implementing the suggested training strategies and techniques, he can enhance his performance in the identified areas and optimize his overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Morrice Keith | 2023 Dublin | 01:37:28 | |
| Carr James | 2024 Birmingham | 01:37:46 | |
| Abreu Chávez Héctor A | 2024 Ciudad de Mexico | 01:37:25 | |
| Pratik Divyanshu | 2024 Singapore | 01:37:28 | |
| Peterson Bryan | 2024 Chicago Navy Pier | 01:37:31 | |
| Nina Dominique | 2023 Sydney | 01:38:03 | |
| Bähre Boris | 2018 Hamburg | 01:37:19 | |
| Mahmood Amar | 2024 Birmingham | 01:37:52 | |
| Sal Sid | 2021 Berlin | 01:37:33 | |
| Sellin Luca | 2024 Turin | 01:38:07 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow | 01:33:54 | |
| 2023 Birmingham | 01:35:50 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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