Dive into this athlete’s performance at 2024 Perth 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.
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 Andrew'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 Andrew'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 Andrew'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 Andrew'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
01:26.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Andrew Mcdonald delivered a strong performance at the 2024 Perth Hyrox event, placing in the top 31% overall and top 23% in his age group. His total running time was notably faster than average, indicating a strong running profile. He started the race slightly slower but quickly gained momentum, with running segments 2 to 5 performed significantly faster than average. This suggests a well-paced race strategy, with room for improvement in the initial segment. Andrew demonstrates a hybrid athlete profile with a solid running foundation, yet there is room to enhance his strength performance, particularly in the sandbag lunges and wall balls.
Segments to Improve
Roxzone: Andrew's time in the roxzone was significantly slower than average, suggesting a need for improved transition efficiency.
Focus on practicing transitions between exercises to reduce transition time. Set up a mock Hyrox course to simulate race conditions and practice moving quickly between stations.
Incorporate high-intensity interval training (HIIT) to boost overall fitness, enabling faster recovery and quicker transitions.
Wall Balls: The wall balls segment was slower than average, indicating a need for enhanced strength and technique.
Improve leg strength and endurance with exercises like squats, lunges, and plyometric drills.
Practice wall ball technique, focusing on maintaining a consistent rhythm and efficient squat-to-throw motion.
Sandbag Lunges: Andrew's performance in the sandbag lunges was below average, suggesting a need for increased strength and stability.
Incorporate weighted lunges, Bulgarian split squats, and core stability exercises to enhance strength and balance.
Practice with a sandbag to get accustomed to the weight and improve handling during the race.
Race Strategies
Efficient Pacing: Start the race at a pace closer to your average to avoid losing time in initial segments. This can be achieved through tempo runs and pacing drills in training.
Transition Practice: Focus on smooth and efficient transitions between exercises. Set up training sessions to simulate race day transitions, reducing hesitation and optimizing time spent in the roxzone.
Compromised Running Scenarios: Practice running under fatigue by incorporating runs immediately following strength exercises. This will mimic race conditions and improve endurance for running segments post-exercises.
Mental Preparation: Visualize each segment of the race, especially challenging transitions and exercises, to build confidence and reduce anxiety on race day.