Dive into this athlete’s performance at 2024 Sydney 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 Wayne'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 Wayne'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 Wayne'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 Wayne'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
05:16.
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
Wayne McDonald showcased a commendable performance in the 2024 Sydney Hyrox race, securing an overall rank of 229 out of 1059 athletes, placing him in the top 21%. Within his age group (40-44), he ranked 31st among 153 athletes, demonstrating competitive prowess. His total time was 1:17:24, with a total running time of 40:00, which was 42 seconds slower than the average. This suggests that while he has a strong performance in strength-based exercises, his overall running pace could benefit from improvement. Wayne's run times, especially in the later segments, indicate a tendency to start strong but slow down as the race progresses, characteristic of a runner with more strength than endurance. His performance in the Roxzone was excellent, indicating efficient transitions.
Segments to Improve
Burpees Broad Jump: Wayne was 58 seconds slower than average, placing him in the 90th percentile. This segment requires explosive power and endurance. Training should focus on plyometric exercises like box jumps, burpees with added weight, and agility drills to improve speed and efficiency in this movement.
Sandbag Lunges: Wayne was 27 seconds slower than average, placing him in the 78th percentile. To enhance performance here, integrate weighted lunges and core stability exercises into the routine. Focus on maintaining proper form to prevent fatigue and improve endurance.
Sled Pull: Wayne was 12 seconds slower than average, in the 64th percentile. Incorporate strength training with a focus on upper body and grip strength. Exercises such as deadlifts, bent-over rows, and sled pulls of varying weight can improve efficiency.
Total Running Time: The total running time was 42 seconds slower than average. Given that Wayne starts strong but slows down, interval training and tempo runs should be included in training to enhance his running endurance and maintain a consistent pace throughout the race.
Race Strategies
Pacing Strategy: Wayne should aim for a more consistent pace across all running segments. Practicing negative splits in training, where the second half of a run is faster than the first, can help in maintaining energy levels throughout the race.
Transition Efficiency: Despite good Roxzone performance, further minimizing transition times can help conserve energy. Practice swift transitions between exercises, focusing on breathing techniques to recover quickly.
Compromised Running Scenarios: Train for running efficiency post-exercise by integrating short run segments immediately after strength exercises. This will simulate race conditions and help adapt to running on fatigued legs.
By focusing on these specific areas and implementing structured training routines, Wayne can transform his current weaknesses into strengths, paving the way for even better performance in future races.
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