Season 22/23 2023 Glasgow (1543) HYROX (1410) Men (970) Mcnellis John

Mcnellis John Hyrox Result

Dive into this athlete’s performance at 2023 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 35-39 #132048 01:24:51 105th in AG | Top 52.0% 493rd | Top 50.8%
-00:25
41:57
Run Total
-00:02
05:15
Avg. Lap
-00:52
03:39
Best Lap
+00:24
36:11
Workout Total
+00:03
04:31
Avg. Workout
+00:03
06:47
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 Mcnellis John'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 Mcnellis John'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 Mcnellis John'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 Mcnellis John'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 02:58. Check the detail of the improvement plan below.

01:33 Potential Improvement 52.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:33 06:28 to 04:55 52.2%
Run Total 00:38 41:57 to 41:19 21.3%
Rowing 00:23 05:06 to 04:43 12.9%
Ski Erg 00:08 04:30 to 04:22 4.5%
Sandbag Lunges 00:05 04:51 to 04:46 2.8%
Sled Push 00:04 02:44 to 02:40 2.2%
Sled Pull 00:04 04:39 to 04:35 2.2%
Wall Balls 00:03 06:01 to 05:58 1.7%
Farmers Carry 00:00 01:52 to 01:52 0.0%

Splits Time

Mcnellis John Perfect Race
Splits Total Average Total
Running 1 04:22 00:00 04:35 -00:13 00:00 +00:00
Ski Erg 04:30 04:22 04:26 +00:04 04:35 -00:13
Running 2 04:48 08:52 04:55 -00:07 09:01 -00:09
Sled Push 02:44 13:40 02:51 -00:07 13:56 -00:16
Running 3 05:19 16:24 05:22 -00:03 16:47 -00:23
Sled Pull 04:39 21:43 04:51 -00:12 22:09 -00:26
Running 4 05:34 26:22 05:20 +00:14 27:00 -00:38
Burpees Broad Jump 06:28 31:56 05:15 +01:13 32:20 -00:24
Running 5 05:53 38:24 05:30 +00:23 37:35 +00:49
Rowing 05:06 44:17 04:48 +00:18 43:05 +01:12
Running 6 03:39 49:23 05:21 -01:42 47:53 +01:30
Farmers Carry 01:52 53:02 02:09 -00:17 53:14 -00:12
Running 7 05:24 54:54 05:20 +00:04 55:23 -00:29
Sandbag Lunges 04:51 01:00:18 05:02 -00:11 01:00:43 -00:25
Running 8 07:02 01:05:09 05:57 +01:05 01:05:45 -00:36
Wall Balls 06:01 01:12:11 06:25 -00:24 01:11:42 +00:29
Roxzone 06:47 01:24:51 06:44 +00:03 01:24:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


John Mcnellis performed well in the Hyrox race, finishing in the top 34% of all athletes and the top 35% in his age group. His overall time was 01:24:51, with a total running time of 00:41:57, which was 00:42 slower than the average. His best running lap was 00:03:39.

Based on the splits analysis, John performed above average in Running 1, Running 2, Sled Push, Running 3, Sled Pull, Running 6, Farmers Carry, Sandbag Lunges, and Wall Balls. However, there were areas of improvement in Burpees Broad Jump, Running 8, Run Total, Rowing, Running 5, and Roxzone.

Segments to Improve


1. Burpees Broad Jump:
John took 01:33 longer than the average time for this segment. To improve performance, he should focus on improving his agility, explosiveness, and endurance. Specific exercises to incorporate into his training routine include burpees, broad jumps, and plyometric exercises such as box jumps and jump squats. Additionally, practicing proper form and technique during the burpees and jumps will help optimize efficiency.

2. Running 8:
John was 00:57 slower than the average time for this running segment. To enhance his running performance, he should focus on increasing his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his overall running ability. It's also important for him to work on maintaining proper running form and technique, including a strong stride and efficient arm movement.

3. Run Total:
The total running time was 00:42 slower than the average, indicating that John could benefit from improving his overall fitness and transition time between exercise zones. Incorporating high-intensity interval training (HIIT), circuit training, and functional strength exercises into his training routine will help improve his overall fitness level and enhance his ability to transition quickly between exercises.

4. Rowing:
John was 00:23 slower than the average time for this segment. To improve his rowing performance, he should focus on building strength and endurance in the upper body and core. Incorporating rowing machine workouts into his training routine will help improve his rowing technique and efficiency. Additionally, incorporating exercises such as dumbbell rows, pull-ups, and planks will help strengthen the muscles used during rowing.

5. Running 5:
John took 00:22 longer than the average time for this running segment. To improve his running performance, he should focus on building endurance and speed. Incorporating long-distance runs, interval training, and hill repeats into his training routine will help enhance his running ability. It's also important for him to work on maintaining proper running form and technique throughout the race.

6. Roxzone:
John took 00:20 longer than the average time in the Roxzone, indicating that he could benefit from improving his overall fitness and transition time. Incorporating specific exercises to improve agility, speed, and endurance, such as ladder drills and shuttle runs, will help optimize his performance in the Roxzone.

Strategies


1. Pacing:
Based on the splits analysis, John showed consistent pacing throughout the race, with some segments performed faster or slower than the average. To improve overall performance, he should aim for a more even pacing strategy, focusing on maintaining a steady pace throughout the race.

2. Training Focus:
Based on the analysis, John has a more hybrid profile, performing well in both running and strength-based segments. To further enhance his performance, he should prioritize his training based on his weakest areas. If his running segments are slower than average, he should focus on improving his running endurance and speed. If his strength-based segments are slower, he should work on building strength and power.

3. Transitions:
To improve overall race performance, John should focus on optimizing his transition time between exercise zones. This can be achieved by practicing quick and efficient equipment setup and familiarizing himself with the layout of the race course. Additionally, incorporating specific transition drills into his training routine, such as practicing quick equipment changes or running between exercise zones, will help improve his transition speed.

In conclusion, John Mcnellis performed well in the Hyrox race, but there are areas for improvement. By focusing on the suggested training strategies and techniques, he can enhance his performance in the identified segments and improve his overall race performance. It's important for him to prioritize his training based on his weakest areas and implement efficient race strategies to optimize his performance.

Similar Athletes
Hall Adam 2024 Singapore 01:25:06
Schwerin Adrian 2018 Hamburg 01:25:17
Chany Brett 2024 Chicago Navy Pier 01:24:36
Blahák David 2024 Milan 01:24:34
Ball Michel 2024 Köln 01:24:58
Schipper Wouter 2022 Amsterdam 01:24:32
Mcnamara John 2024 Hamburg 01:25:10
Puczka Kacper 2024 Poznan 01:24:27
O Doherty Micheal 2024 Melbourne 01:25:12
Smith Luke 2024 Glasgow 01:25:01

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