Mcgrath Thomas Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men U24 #135041 01:40:26 50th in AG | Top 75.8% 1030th | Top 80.7%
-02:32
46:30
Run Total
-00:18
05:49
Avg. Lap
-00:22
04:47
Best Lap
+03:33
46:21
Workout Total
+00:26
05:47
Avg. Workout
-01:00
07:40
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 Mcgrath Thomas'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 Mcgrath Thomas'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 Mcgrath Thomas'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 Mcgrath Thomas'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 05:17. Check the detail of the improvement plan below.

02:52 Potential Improvement 54.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:52 08:55 to 06:03 54.3%
Sled Push 00:59 04:22 to 03:23 18.6%
Wall Balls 00:48 08:38 to 07:50 15.1%
Rowing 00:27 05:33 to 05:06 8.5%
Farmers Carry 00:11 02:41 to 02:30 3.5%
Ski Erg 00:00 04:34 to 04:34 0.0%
Sled Pull 00:00 05:42 to 05:42 0.0%
Burpees Broad Jump 00:00 05:56 to 05:56 0.0%
Run Total 00:00 46:30 to 46:30 0.0%

Splits Time

Mcgrath Thomas Perfect Race
Splits Total Average Total
Running 1 04:47 00:00 05:09 -00:22 00:00 +00:00
Ski Erg 04:34 04:47 04:40 -00:06 05:09 -00:22
Running 2 05:10 09:21 05:36 -00:26 09:49 -00:28
Sled Push 04:22 14:31 03:24 +00:58 15:25 -00:54
Running 3 06:42 18:53 06:08 +00:34 18:49 +00:04
Sled Pull 05:42 25:35 05:54 -00:12 24:57 +00:38
Running 4 05:51 31:17 06:06 -00:15 30:51 +00:26
Burpees Broad Jump 05:56 37:08 06:38 -00:42 36:57 +00:11
Running 5 05:58 43:04 06:23 -00:25 43:35 -00:31
Rowing 05:33 49:02 05:08 +00:25 49:58 -00:56
Running 6 05:18 54:35 06:14 -00:56 55:06 -00:31
Farmers Carry 02:41 59:53 02:33 +00:08 01:01:20 -01:27
Running 7 05:29 01:02:34 06:11 -00:42 01:03:53 -01:19
Sandbag Lunges 08:55 01:08:03 06:17 +02:38 01:10:04 -02:01
Running 8 07:17 01:16:58 07:11 +00:06 01:16:21 +00:37
Wall Balls 08:38 01:24:15 08:14 +00:24 01:23:32 +00:43
Roxzone 07:40 01:40:26 08:40 -01:00 01:40:26
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Thomas McGrath had a solid performance in the HYROX race in London. He finished with an overall rank of 1030, placing him in the top 53% of all athletes. In his age group (U24), he ranked 50th, which is in the top 46% of athletes in that category. His overall time was 01:40:26, and his total running time was 00:46:30, just 2 seconds slower than the average.

Thomas showed strength in several segments, including Running 1, Ski Erg, Running 2, Sled Pull, Running 4, Burpees Broad Jump, Running 5, Running 6, Running 7, and Running 8. He was faster than the average time in these segments, which indicates his proficiency in both running and strength exercises.

However, there were also areas where Thomas could improve. The segments where he lost the most time were Sandbag Lunges, Sled Push, Running 3, Rowing, and Wall Balls. These segments require a combination of strength and endurance, and Thomas could benefit from specific training strategies and techniques to enhance his performance.

Segments to Improve


1. Sandbag Lunges:
Thomas took 8 minutes and 55 seconds to complete this segment, which was 2 minutes and 42 seconds slower than the average. To improve his performance in Sandbag Lunges, Thomas should focus on building strength in his lower body and core muscles. Exercises such as squats, lunges, and deadlifts can help improve his overall strength and stability. Additionally, incorporating specific sandbag lunges into his training routine will help him develop the necessary strength and endurance for this segment.

2. Sled Push:
Thomas took 4 minutes and 22 seconds to complete the sled push, which was 31 seconds slower than the average. To improve his performance in this segment, Thomas should work on his explosive power and lower body strength. Exercises such as sled pushes, box jumps, and explosive lunges can help him develop the necessary power and strength for the sled push. Additionally, practicing proper technique and body positioning during the push will also enhance his performance.

3. Running 3:
Thomas took 6 minutes and 42 seconds to complete this running segment, which was 30 seconds slower than the average. To improve his running performance, Thomas should focus on building his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him improve his running speed and endurance. Additionally, incorporating strength training exercises such as squats and lunges will help him develop the necessary lower body strength for running.

4. Rowing:
Thomas took 5 minutes and 33 seconds to complete the rowing segment, which was 28 seconds slower than the average. To improve his rowing performance, Thomas should focus on improving his rowing technique and building his upper body strength. Incorporating rowing drills and exercises such as rowing intervals and rowing with resistance bands will help him improve his rowing technique and build the necessary upper body strength.

5. Wall Balls:
Thomas took 8 minutes and 38 seconds to complete the wall balls segment, which was 24 seconds slower than the average. To improve his performance in this segment, Thomas should focus on improving his lower body strength and stamina. Exercises such as squats, lunges, and wall sits can help him develop the necessary lower body strength for wall balls. Additionally, incorporating specific wall ball exercises into his training routine will help him improve his accuracy and efficiency in this movement.

Strategies


To improve overall performance in the race, Thomas should consider the following strategies:

1. Pacing:
Thomas should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early on. By pacing himself properly, Thomas will be able to maintain his energy levels and perform at a higher level throughout the race.

2. Transitions:
Thomas should work on improving his transition time between exercises. This will help him minimize the time spent in the roxzone and maximize his overall efficiency in the race. Incorporating specific transition drills into his training routine will help him improve his overall fitness and reduce transition time.

3. Strength and Endurance Training:
Thomas should focus on a well-rounded training program that includes both strength and endurance exercises. This will help him perform better in segments that require a combination of strength and endurance, such as Sandbag Lunges, Sled Push, and Wall Balls. Incorporating exercises that target specific muscle groups and improve overall fitness will enhance his performance in these segments.

4. Specific Segment Training:
Thomas should prioritize training for the segments where he lost the most time, including Sandbag Lunges, Sled Push, Running 3, Rowing, and Wall Balls. Incorporating specific exercises, drills, and training routines tailored to enhance performance in these particular areas will help him improve his overall race time.

By implementing these strategies and focusing on specific areas of improvement, Thomas can enhance his performance in future HYROX races. With consistent training and dedication, he has the potential to improve his overall rank and achieve better results in his age group.

Similar Athletes
Haufa Dariusz 2023 Warschau 01:40:33
Bogner Manuel 2023 Amsterdam 01:40:17
Christie Stuart 2024 Amsterdam 01:40:19
Hoover Adam 2024 Houston 01:40:56
Dalessio Nicolas 2022 Los Angeles 01:40:39
Tham Brendan 2024 Hong Kong 01:40:38
Marques Luis 2022 Hamburg 01:39:59
Kunze Konrad 2020 Hannover 01:40:16
Fowler Matthew 2024 Dallas 01:40:42
Fehnker Bastian 2018 Hamburg 01:40:42

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