Munro Neil Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 55-59 #171017 01:31:45 15th in AG | Top 32.6% 1132nd | Top 64.0%
+00:52
46:09
Run Total
+00:07
05:46
Avg. Lap
-00:12
04:34
Best Lap
+01:22
40:19
Workout Total
+00:10
05:02
Avg. Workout
-02:15
05:21
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 Munro Neil'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 Munro Neil'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 Munro Neil'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 Munro Neil'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 06:07. Check the detail of the improvement plan below.

03:18 Potential Improvement 54.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:18 10:03 to 06:45 54.0%
Run Total 01:52 46:09 to 44:17 30.5%
Farmers Carry 00:29 02:42 to 02:13 7.9%
Sandbag Lunges 00:19 05:38 to 05:19 5.2%
Ski Erg 00:05 04:35 to 04:30 1.4%
Sled Push 00:02 03:01 to 02:59 0.5%
Rowing 00:02 04:55 to 04:53 0.5%
Sled Pull 00:00 04:49 to 04:49 0.0%
Burpees Broad Jump 00:00 04:36 to 04:36 0.0%

Splits Time

Munro Neil Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 04:46 -00:12 00:00 +00:00
Ski Erg 04:35 04:34 04:33 +00:02 04:46 -00:12
Running 2 04:36 09:09 05:14 -00:38 09:19 -00:10
Sled Push 03:01 13:45 03:07 -00:06 14:33 -00:48
Running 3 05:15 16:46 05:44 -00:29 17:40 -00:54
Sled Pull 04:49 22:01 05:21 -00:32 23:24 -01:23
Running 4 05:12 26:50 05:42 -00:30 28:45 -01:55
Burpees Broad Jump 04:36 32:02 05:55 -01:19 34:27 -02:25
Running 5 05:34 36:38 05:54 -00:20 40:22 -03:44
Rowing 04:55 42:12 04:57 -00:02 46:16 -04:04
Running 6 05:21 47:07 05:43 -00:22 51:13 -04:06
Farmers Carry 02:42 52:28 02:20 +00:22 56:56 -04:28
Running 7 05:16 55:10 05:42 -00:26 59:16 -04:06
Sandbag Lunges 05:38 01:00:26 05:33 +00:05 01:04:58 -04:32
Running 8 10:24 01:06:04 06:27 +03:57 01:10:31 -04:27
Wall Balls 10:03 01:16:28 07:11 +02:52 01:16:58 -00:30
Roxzone 05:21 01:31:45 07:36 -02:15 01:31:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Neil Munro showcased a commendable effort in the 2024 Glasgow HYROX, finishing in the top 71% of all athletes and ranking 13th in his age group. His performance indicates a more balanced profile, leaning slightly towards running, given his total running time was only 44 seconds slower than average. However, his exceptional start in the initial running segments, with times faster than average, suggests an aggressive pacing strategy. The significant time loss in the final running segment and the Wall Balls station indicates potential fatigue or issues with endurance and strength in those specific exercises.

Segments to Improve:

  • Wall Balls: Neil's performance in Wall Balls was significantly slower than average, indicating a need for improvement in muscular endurance and technique. Training Strategies:
    • Implement high-repetition wall ball sets twice a week to improve endurance.
    • Focus on squat depth and explosive power from the lower body to ensure efficiency in each throw.
    • Include plyometric exercises like jump squats and box jumps to improve explosive power, crucial for effective wall ball execution.
  • Running 8: The last running segment displayed a major drop in performance. This suggests fatigue management and endurance need addressing. Training Strategies:
    • Increase weekly mileage gradually to improve overall running endurance.
    • Incorporate interval training to mimic the race's demand on transitioning between high-intensity exercises and running.
    • Practice pacing strategies in training to avoid starting too fast and ensure energy conservation for the latter part of the race.
  • Farmers Carry: This segment was slower than average, indicating grip strength and overall carrying technique could be improved. Training Strategies:
    • Include grip strength exercises, such as dead hangs and farmer’s walk with progressively heavier weights.
    • Practice the farmer's carry with the actual race weight to adapt to the specific demands of the event.

Race Strategies:

  • Pacing: Neil should focus on a more conservative start to conserve energy for the entire race, especially for challenging segments like Wall Balls and the final running laps. Splitting the race into thirds and aiming to maintain a steady effort throughout can help manage energy levels better.
  • Transitions: Given Neil's quicker than average Roxzone time, he already shows proficiency in transitions. However, further minimizing rest time and practicing quick transitions between exercises during training could still offer marginal gains.
  • Endurance and Strength Training: A balanced approach to training, focusing equally on running and strength workouts, will be crucial. Incorporating long runs, interval training, and strength circuits that mimic the race's demands can help improve overall performance.
  • Technique Focus: For segments like Wall Balls and Farmer's Carry, focusing on technique can lead to significant time savings. Workshops or personal coaching sessions can provide valuable insights into efficient movement and energy conservation techniques.

By addressing these key areas and implementing the suggested strategies, Neil Munro can look forward to improved performances in future races, potentially moving up both in his age group and the overall rankings.

Similar Athletes
Vervloet Jaco 2024 Rotterdam 01:31:31
Prien Christian 2022 Hamburg 01:31:26
Ng Aaron 2024 Melbourne 01:31:16
Mcdonald Brian 2022 London 01:31:37
Sterris Faadiel 2024 Amsterdam 01:31:34
Dulin Doug 2024 New York 01:31:33
Salmi Mohammed 2024 Amsterdam 01:31:23
Tichadou Jonathan 2024 Marseille 01:31:48
Zanardelli Massimo 2024 Milan 01:31:29
Maybin Brian 2023 Dublin 01:31:28

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