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.
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 Mcilwee Ryan'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 Mcilwee Ryan'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 Mcilwee Ryan'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 Mcilwee Ryan'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
04:04.
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:
Ryan Mcilwee's performance in the 2024 Glasgow Hyrox event places him solidly in the top half of his age group and overall. His total running time being 01:27 faster than average suggests a strong running profile, indicating that Ryan excels in endurance and speed over distance. However, there's a noted discrepancy between his running performance and his strength-based exercises, particularly in segments like Sandbag Lunges and Wall Balls where he lost significant time. This suggests that while Ryan has developed a strong runner's profile, there's a need to balance this with focused strength training to improve his overall Hyrox performance. The fast Roxzone time shows good overall fitness and transition speed, but there's room to optimize even further.
Segments to Improve:
Sandbag Lunges: Losing 00:52 seconds compared to average highlights a need for improved lower body strength and endurance. Incorporating lunges with increasing weights into training routines, Bulgarian split squats, and practicing lunges under fatigue conditions can help build both strength and stamina in relevant muscle groups. Additionally, working on form, such as keeping the chest up and core engaged, will improve efficiency during this segment.
Wall Balls: This segment requires both strength and coordination. To improve the 00:36 seconds lost, Ryan should focus on high-intensity interval training (HIIT) incorporating wall balls to increase power and endurance. Squat strength is crucial; therefore, incorporating front squats and thrusters into workouts can build the necessary leg and core strength, while also working on the accuracy and efficiency of the ball throws.
Burpees Broad Jump: Losing time here indicates a potential lack of explosive power and coordination under fatigue. Plyometric exercises like box jumps, broad jumps, and interval sprint training can enhance explosive power. Practicing burpees with a focus on form and efficiency, particularly when fatigued, will also be beneficial.
Sled Pull and Sled Push: Both segments showed slower-than-average times, indicating a need for improved functional strength and power. Incorporating more weighted sled pushes and pulls into training, with a focus on driving through the legs and maintaining a strong, stable core, can significantly improve performance. Varied resistance levels and sprint intervals with the sled can simulate race conditions and build both strength and endurance.
Farmers Carry: The significant time loss here suggests grip strength and core stability could be areas for improvement. Grip strength exercises, such as dead hangs and farmer's walk with progressively heavier weights, along with core strengthening exercises, will be crucial.
Race Strategies:
Even Pacing: Analyzing Ryan's running segments suggests he might benefit from a more even pacing strategy, avoiding starting too fast. Implementing a pacing strategy that allows for consistent effort across all running and exercise segments can help conserve energy for strength-based challenges.
Transition Efficiency: While Ryan's Roxzone time is commendable, there's always room for improvement in transition speed and efficiency. Practicing quick transitions between running and strength exercises in training can reduce overall time.
Strength Endurance: Given Ryan's stronger running profile, focusing on building strength endurance will ensure he doesn't lose time on strength-based segments. Integrating circuit training that combines running with strength exercises can mimic race conditions and improve performance across all segments.
Mental Preparation: Hyrox races test both physical and mental endurance. Developing a strong mental game, including visualization techniques and practicing race scenarios, can help Ryan stay focused and push through challenging segments of the race.
By addressing these specific areas of improvement with targeted training and strategic race planning, Ryan Mcilwee can significantly enhance his overall Hyrox performance, turning weaknesses into strengths and capitalizing on his strong running capabilities.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men