Dive into this athlete’s performance at 2023 London 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 Macphie James'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 Macphie James'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 Macphie James'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 Macphie James'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 06:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:31 | 47:32 to 43:01 | 67.1% |
| Sandbag Lunges | 01:29 | 06:34 to 05:05 | 22.0% |
| Farmers Carry | 00:33 | 02:41 to 02:08 | 8.2% |
| Wall Balls | 00:11 | 06:36 to 06:25 | 2.7% |
| Ski Erg | 00:00 | 04:05 to 04:05 | 0.0% |
| Sled Push | 00:00 | 02:06 to 02:06 | 0.0% |
| Sled Pull | 00:00 | 04:49 to 04:49 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:06 to 04:06 | 0.0% |
| Rowing | 00:00 | 04:44 to 04:44 | 0.0% |
| Macphie James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:09 | 00:00 | 04:45 -00:36 | 00:00 +00:00 |
| Ski Erg | 04:05 | 04:09 | 04:29 -00:24 | 04:45 -00:36 |
| Running 2 | 05:35 | 08:14 | 05:06 +00:29 | 09:14 -01:00 |
| Sled Push | 02:06 | 13:49 | 03:00 -00:54 | 14:20 -00:31 |
| Running 3 | 05:59 | 15:55 | 05:33 +00:26 | 17:20 -01:25 |
| Sled Pull | 04:49 | 21:54 | 05:08 -00:19 | 22:53 -00:59 |
| Running 4 | 06:07 | 26:43 | 05:33 +00:34 | 28:01 -01:18 |
| Burpees Broad Jump | 04:06 | 32:50 | 05:37 -01:31 | 33:34 -00:44 |
| Running 5 | 06:29 | 36:56 | 05:43 +00:46 | 39:11 -02:15 |
| Rowing | 04:44 | 43:25 | 04:53 -00:09 | 44:54 -01:29 |
| Running 6 | 06:26 | 48:09 | 05:35 +00:51 | 49:47 -01:38 |
| Farmers Carry | 02:41 | 54:35 | 02:15 +00:26 | 55:22 -00:47 |
| Running 7 | 06:14 | 57:16 | 05:33 +00:41 | 57:37 -00:21 |
| Sandbag Lunges | 06:34 | 01:03:30 | 05:23 +01:11 | 01:03:10 +00:20 |
| Running 8 | 06:36 | 01:10:04 | 06:14 +00:22 | 01:08:33 +01:31 |
| Wall Balls | 06:36 | 01:16:40 | 06:49 -00:13 | 01:14:47 +01:53 |
| Roxzone | 05:40 | 01:28:49 | 07:13 -01:33 | 01:28:49 |
Based on the splits analysis, James performed exceptionally well in the Ski Erg and Sled Push segments, where he was significantly faster than the average. This suggests that he has good upper body strength and power. However, he struggled in several running segments, particularly Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8, where he was slower than the average. This indicates that he may need to work on his running endurance and speed.
- Interval training: Incorporate high-intensity interval training (HIIT) workouts into his training routine to improve his aerobic and anaerobic capacity. This can involve alternating between periods of sprinting and recovery.
- Tempo runs: Include tempo runs at a comfortably hard pace to improve endurance and running economy.
- Hill repeats: Incorporate hill repeats into his training to build leg strength and improve running power.
- Plyometric exercises: Include plyometric exercises such as jump squats, box jumps, and bounding to enhance his explosive power and running efficiency.
- Incorporate speed work: Include speed workouts such as intervals, fartleks, and sprints to improve his running speed and anaerobic capacity.
2. Sandbag Lunges: James lost a significant amount of time in the Sandbag Lunges segment compared to the average. To improve his performance in this segment, he should focus on strengthening his lower body and improving his stability. Specific exercises and techniques include:
- Bulgarian split squats: Incorporate Bulgarian split squats into his strength training routine to target the muscles used in lunges and improve lower body strength and stability.
- Single-leg squats: Include single-leg squats to improve balance, stability, and overall lower body strength.
- Walking lunges: Practice walking lunges with a sandbag or weighted backpack to simulate the race scenario and improve endurance and stability.
- Core exercises: Strengthening the core muscles will improve overall stability during lunges. Include exercises such as planks, Russian twists, and bicycle crunches.
3. Farmers Carry: James lost time in the Farmers Carry segment compared to the average. To improve his performance in this segment, he should focus on improving his grip strength and overall endurance. Specific exercises and techniques include:
- Farmer's carry variations: Incorporate various farmer's carry exercises such as suitcase carries, waiter carries, and uneven carries to improve grip strength and endurance.
- Deadlifts: Include deadlifts in his strength training routine to target the muscles used in the farmer's carry and improve overall strength and grip.
- Grip strength exercises: Include exercises such as towel hangs, plate pinches, and wrist curls to specifically target grip strength.
- Pacing: Based on the splits analysis, James may benefit from a more even pacing strategy. It appears that he started strong in the beginning of the race but struggled to maintain his pace in the later running segments. By pacing himself more evenly throughout the race, he can conserve energy and maintain a more consistent performance.
- Transition efficiency: James performed well in the Roxzone, indicating good transition efficiency. To further improve his overall race time, he should continue to focus on minimizing transition time between exercises and zones.
- Specific training focus: Based on the splits analysis, James should prioritize his running training to improve his performance in the running segments. By dedicating more time and effort to running-specific workouts and drills, he can enhance his running endurance and speed.
- Race simulation: Incorporate race simulation workouts into his training routine to familiarize himself with the demands of the Hyrox race and improve his ability to perform under race conditions.
By implementing these strategies and focusing on the identified areas of improvement, James Macphie can enhance his performance in future Hyrox races and continue to improve his overall ranking and time.
| Similar Athletes | |||
|---|---|---|---|
| Starke Nico | 2023 München | 01:28:24 | |
| Stutzkowski Frank | 2021 Hamburg | 01:28:20 | |
| De Lellis Salvatore | 2023 Amsterdam | 01:29:08 | |
| Bom Niels | 2024 Amsterdam | 01:28:44 | |
| Batchelor Mark | 2023 London | 01:28:21 | |
| Barnes Curt | 2024 Dubai | 01:29:17 | |
| Gohla Jeanpierre | 2023 Frankfurt | 01:28:44 | |
| Borgmann Christopher | 2023 Köln | 01:28:44 | |
| Bouwmeester Jeen | 2024 Rotterdam | 01:28:27 | |
| Clay Charlie | 2023 London | 01:28:43 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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