Dive into this athlete’s performance at 2024 Manchester 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
203 similar athletes.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 39 to 97.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 251 to 415.
End of interactive chart.
Based on 203 athletes with similar finish time in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 121 to 743.
End of interactive chart.
Based on 203 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Mcleish Sam'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 Mcleish Sam's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -285 to 219.
End of interactive chart.
Based on 203 athletes with similar finish time in Hyrox Pro 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 Mcleish Sam'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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 840.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 Mcleish Sam'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
05:39.
Check the detail of the improvement plan below.
Based on 203 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sam McLeish demonstrated a commendable performance in the 2024 Manchester HYROX Pro event, finishing in the top 63% overall and 73% within his age group. His total running time was significantly faster than average, indicating a strong runner profile. However, his performance in strength-focused segments (Wall Balls, Sled Pull, Sandbag Lunges, Sled Push) trailed behind, which suggests a need for a more balanced training approach. Sam’s pacing appeared well-managed across the running portions, starting strong and maintaining a faster pace than average throughout the race. This highlights his endurance and speed but also points towards a potential overemphasis on running in his training regimen. Transition times in the Roxzone were slightly better than average, suggesting reasonable efficiency in moving between exercises.
Segments to Improve:
Wall Balls: This was Sam’s most significant time loss. To improve, focus on developing lower body strength and endurance. Incorporate squats, thrusters, and medicine ball throws into training. Practice wall balls with varying weights to build both strength and technique. Form corrections such as maintaining a deep squat position and ensuring a fluid motion can enhance efficiency.
Sled Pull: The time lost here indicates a need for stronger posterior chain development. Specific drills include weighted sled drags, deadlifts, and kettlebell swings. Training should emphasize maintaining a stable core and a powerful, continuous pull motion to increase efficiency.
Sandbag Lunges: To combat the time lost in this segment, focus on leg strength, balance, and endurance. Lunges with weight variation, step-ups, and Bulgarian split squats can build the required muscular strength and endurance. Incorporating sandbag workouts to simulate race conditions will be particularly beneficial.
Sled Push: Improvement in this area can come from targeted leg power and core stability exercises. Training with weighted sled pushes, squats, and planks will help build the necessary strength. Technique adjustments, like maintaining a low center of gravity and using short, powerful strides, can also reduce time spent on this segment.
Race Strategies:
Warm-Up Properly: Engage in a comprehensive warm-up focusing on mobility, dynamic stretching, and light cardio to prepare the body for both running and strength segments.
Segment Pacing: Given Sam’s strong running ability, slightly conserving energy during the initial runs to allocate more effort to strength exercises could yield better overall times. Practicing pacing strategies in training, like simulating race conditions, will be crucial.
Transition Efficiency: Even though Sam’s transition times are reasonable, further reduction can be achieved through practice. Simulate moving between exercises rapidly in training sessions to minimize rest and optimize transition speed.
Mental Preparation: Mental resilience is key in HYROX races. Visualization techniques, meditation, and scenario training can prepare Sam mentally for the rigors of competition and help maintain focus during challenging segments.
Recovery Focus: Implementing a structured recovery protocol after training sessions and races, including nutrition, hydration, stretching, and sleep, will ensure Sam is in optimal condition for both training and competition.
By addressing these areas of improvement and implementing targeted training strategies, Sam McLeish can expect to see significant gains in his HYROX race performance. Balancing his evident running strength with a more robust approach to strength training will help transform his performance from commendable to exceptional.