Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Macluskie Adam

Macluskie Adam Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

GBR GBR Flag Men 35-39 #112033 01:30:44 389th in AG | Top 69.2% 1751st | Top 64.8%
+00:34
45:24
Run Total
+00:06
05:41
Avg. Lap
-00:11
04:35
Best Lap
-00:10
38:17
Workout Total
-00:01
04:47
Avg. Workout
-00:24
07:07
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 Macluskie Adam'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 Macluskie Adam'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 Macluskie Adam'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 Macluskie Adam'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 04:35. Check the detail of the improvement plan below.

02:38 Potential Improvement 57.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:38 08:10 to 05:32 57.5%
Run Total 01:30 45:24 to 43:54 32.7%
Wall Balls 00:23 07:02 to 06:39 8.4%
Rowing 00:04 04:56 to 04:52 1.5%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Push 00:00 02:27 to 02:27 0.0%
Sled Pull 00:00 04:40 to 04:40 0.0%
Farmers Carry 00:00 01:41 to 01:41 0.0%
Sandbag Lunges 00:00 05:01 to 05:01 0.0%

Splits Time

Macluskie Adam Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 04:46 +00:26 00:00 +00:00
Ski Erg 04:20 05:12 04:31 -00:11 04:46 +00:26
Running 2 04:35 09:32 05:11 -00:36 09:17 +00:15
Sled Push 02:27 14:07 03:04 -00:37 14:28 -00:21
Running 3 05:30 16:34 05:39 -00:09 17:32 -00:58
Sled Pull 04:40 22:04 05:16 -00:36 23:11 -01:07
Running 4 05:31 26:44 05:38 -00:07 28:27 -01:43
Burpees Broad Jump 08:10 32:15 05:49 +02:21 34:05 -01:50
Running 5 06:17 40:25 05:50 +00:27 39:54 +00:31
Rowing 04:56 46:42 04:56 +00:00 45:44 +00:58
Running 6 05:23 51:38 05:41 -00:18 50:40 +00:58
Farmers Carry 01:41 57:01 02:18 -00:37 56:21 +00:40
Running 7 06:07 58:42 05:39 +00:28 58:39 +00:03
Sandbag Lunges 05:01 01:04:49 05:30 -00:29 01:04:18 +00:31
Running 8 06:53 01:09:50 06:22 +00:31 01:09:48 +00:02
Wall Balls 07:02 01:16:43 07:03 -00:01 01:16:10 +00:33
Roxzone 07:07 01:30:44 07:31 -00:24 01:30:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Adam Macluskie's performance in the 2024 Birmingham HYROX race places him solidly in the top half of competitors, with an overall rank of 1751 out of 4107 athletes. Particularly impressive is his performance in strength-based segments, where he consistently ranked in the top 30 percentile. His running performance, however, lagged slightly behind, with a total running time 22 seconds slower than average. Adam's performance suggests a more strength-oriented profile, with some room for improvement in running endurance and speed.

His pacing throughout the race suggests a measured approach, with no indications of starting too fast or too slow. However, he did lose time in the latter running segments, indicating potential issues with endurance over the course of the race.

Segments to Improve

The biggest area for improvement lies in the Burpees Broad Jump segment, where Adam's time was 2 minutes and 26 seconds slower than average. This segment requires a combination of strength, power, and cardio, therefore a balanced training approach is recommended:

  • Burpees Training: Incorporate burpees into regular training, gradually increasing the volume and intensity. Start with sets of 10-20 burpees with rest periods in between, eventually progressing to longer sets with less rest.
  • Broad Jump Drills: Practice broad jumps separately to improve explosive power. Plyometric exercises such as box jumps, squat jumps, and standing long jumps can help develop this power.
  • Cardiovascular Training: To improve endurance, incorporate regular long-distance runs and high-intensity interval training (HIIT) into the routine. This will help improve Adam's ability to maintain a high level of intensity throughout the segment.

Adam's total running time also fell behind the average. Given his strength-oriented profile, it's likely that his running endurance and speed could use some improvement. Here are some specific training strategies:

  • Long Distance Runs: Incorporate weekly long-distance runs at a moderate pace to build endurance.
  • Interval Training: Short bursts of high-intensity running followed by periods of rest or low-intensity running can improve speed and cardiovascular fitness.
  • Strength Training: Lower-body strength training, particularly exercises that target the quads, glutes, and calves, can help improve running efficiency and speed.

Race Strategies

For future races, Adam may benefit from a few strategic shifts:

  • Maintain Pace: Adam should aim to maintain a steady pace throughout the race, particularly during the running segments. This could involve setting a target pace per running segment and sticking to it.
  • Efficient Transitions: Transition times can be reduced with practice. Adam should focus on swift and efficient transitions between segments to conserve energy and time.
  • Strength Utilization: Given Adam's strength, he should leverage this advantage in strength-heavy segments. This could involve pushing harder in these segments to make up for potential time losses in running segments.

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
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Sánchez Enrique 2024 Ciudad de Mexico 01:31:06
Scala Ennio 2024 Turin 01:30:38
Vara Royuela Victor 2023 Madrid 01:30:28
Rößeler Marc Andre 2022 Essen 01:30:51
Van Der Westhuizen Bernard 2024 Cape Town 01:30:18
Teo Chee Kiong 2024 Singapore National Stadium 01:30:33

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