Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Mcdonald Richard

Mcdonald Richard Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 25-29 #125024 01:43:31 151st in AG | Top 36.6% 958th | Top 39.1%
+02:41
53:13
Run Total
+00:21
06:39
Avg. Lap
+00:30
05:43
Best Lap
-01:30
42:22
Workout Total
-00:12
05:17
Avg. Workout
-01:12
07:59
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 Mcdonald Richard'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 Mcdonald Richard'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 Mcdonald Richard'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 Mcdonald Richard'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 05:38. Check the detail of the improvement plan below.

04:06 Potential Improvement 72.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:06 53:13 to 49:07 72.8%
Sandbag Lunges 00:57 07:13 to 06:16 16.9%
Burpees Broad Jump 00:31 07:18 to 06:47 9.2%
Farmers Carry 00:04 02:40 to 02:36 1.2%
Ski Erg 00:00 04:34 to 04:34 0.0%
Sled Push 00:00 02:07 to 02:07 0.0%
Sled Pull 00:00 05:22 to 05:22 0.0%
Rowing 00:00 04:59 to 04:59 0.0%
Wall Balls 00:00 08:09 to 08:09 0.0%

Splits Time

Mcdonald Richard Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 05:12 -00:16 00:00 +00:00
Ski Erg 04:34 04:56 04:42 -00:08 05:12 -00:16
Running 2 05:43 09:30 05:45 -00:02 09:54 -00:24
Sled Push 02:07 15:13 03:30 -01:23 15:39 -00:26
Running 3 05:57 17:20 06:20 -00:23 19:09 -01:49
Sled Pull 05:22 23:17 06:04 -00:42 25:29 -02:12
Running 4 06:21 28:39 06:18 +00:03 31:33 -02:54
Burpees Broad Jump 07:18 35:00 06:53 +00:25 37:51 -02:51
Running 5 06:57 42:18 06:34 +00:23 44:44 -02:26
Rowing 04:59 49:15 05:13 -00:14 51:18 -02:03
Running 6 07:31 54:14 06:23 +01:08 56:31 -02:17
Farmers Carry 02:40 01:01:45 02:35 +00:05 01:02:54 -01:09
Running 7 06:47 01:04:25 06:21 +00:26 01:05:29 -01:04
Sandbag Lunges 07:13 01:11:12 06:27 +00:46 01:11:50 -00:38
Running 8 09:05 01:18:25 07:35 +01:30 01:18:17 +00:08
Wall Balls 08:09 01:27:30 08:28 -00:19 01:25:52 +01:38
Roxzone 07:59 01:43:31 09:11 -01:12 01:43:31
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Richard Mcdonald's performance in the 2024 Melbourne Hyrox race showcased a balanced approach, with notable strengths in strength-based exercises such as the sled push and sled pull, where he ranked in the 4th and 30th percentiles respectively. His overall rank was 958 out of 1801, placing him in the top 53% of all competitors, and he ranked 151st in his age group. Richard's total running time was 2:19 slower than average, indicating that while he has strong strength components, his running endurance may need enhancement. The faster start in the first two running segments suggests he began at a strong pace but gradually slowed down. This pacing strategy might have contributed to fatigue in later segments, leading to slower times in the final runs.

Segments to Improve

  • Total Running Time: Richard's total running time is slower than average, indicating a need to focus on enhancing his running endurance and efficiency. He can incorporate interval training, tempo runs, and long-distance endurance runs into his routine.
  • Sandbag Lunges: This segment was 49 seconds slower than average. Improving core strength and stability will help. Include exercises such as lunges with added weight, core stability exercises, and dynamic stretching routines.
  • Burpees Broad Jump: Being 34 seconds slower than average, focus on explosive power and plyometrics. Implement box jumps, burpee variations, and explosive push-ups to enhance performance.
  • Wall Balls: Richard was 15 seconds faster than average in this segment, but there is potential for further improvement. Work on shoulder endurance and leg strength with exercises like thrusters, overhead squats, and medicine ball slams.
  • Farmers Carry: Although only slightly slower than average, improving grip strength and overall carrying capacity with exercises like dead hangs, grip crushers, and weighted carries could enhance performance.

Race Strategies

  • Pacing: Start at a consistent pace rather than peaking early. Monitor exertion levels to maintain a steady performance throughout all running segments.
  • Transition Efficiency: Focus on reducing transition times between exercise zones by practicing efficient transitions and minimizing rest during these periods.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve recovery time between different segments.
  • Nutrition and Hydration: Implement a nutrition strategy that provides consistent energy. Consider carbohydrate gels or drinks during the race to maintain energy levels.
Similar Athletes
Ackner Erik 2022 Hamburg 01:43:55
Whiteley Giles 2022 London 01:43:21
Christophe Galand Christophe 2023 Paris 01:43:36
De SousaWebb Freddie 2024 Madrid 01:43:24
Henry Dan 2024 Anaheim 01:43:52
Mihai Cosmin 2024 Poznan 01:43:46
Kornath Carsten 2022 Hamburg 01:44:00
Hirang Bon 2023 Dubai 01:43:02
Kaller Michael 2019 Oberhausen 01:43:43
Troppmann Roman 2019 Karlsruhe 01:43:08

Measure Your Performance Against Top Athletes

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