Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Mackey Ross

Mackey Ross Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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

IRL IRL Flag Men 35-39 #150010 01:33:43 311th in AG | Top 77.2% 1314th | Top 74.7%
-00:07
46:08
Run Total
+00:00
05:46
Avg. Lap
+00:49
05:41
Best Lap
+02:03
41:48
Workout Total
+00:15
05:13
Avg. Workout
-01:58
05:51
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 Mackey Ross'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 Mackey Ross'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 Mackey Ross'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 Mackey Ross'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 04:09. Check the detail of the improvement plan below.

01:50 Potential Improvement 44.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:50 08:52 to 07:02 44.2%
Run Total 00:53 46:08 to 45:15 21.3%
Farmers Carry 00:37 02:55 to 02:18 14.9%
Sandbag Lunges 00:19 05:49 to 05:30 7.6%
Sled Push 00:15 03:20 to 03:05 6.0%
Sled Pull 00:08 05:25 to 05:17 3.2%
Rowing 00:06 05:03 to 04:57 2.4%
Burpees Broad Jump 00:01 05:52 to 05:51 0.4%
Ski Erg 00:00 04:32 to 04:32 0.0%

Splits Time

Mackey Ross Perfect Race
Splits Total Average Total
Running 1 03:22 00:00 04:53 -01:31 00:00 +00:00
Ski Erg 04:32 03:22 04:34 -00:02 04:53 -01:31
Running 2 05:41 07:54 05:20 +00:21 09:27 -01:33
Sled Push 03:20 13:35 03:11 +00:09 14:47 -01:12
Running 3 06:03 16:55 05:49 +00:14 17:58 -01:03
Sled Pull 05:25 22:58 05:29 -00:04 23:47 -00:49
Running 4 06:15 28:23 05:48 +00:27 29:16 -00:53
Burpees Broad Jump 05:52 34:38 06:05 -00:13 35:04 -00:26
Running 5 06:12 40:30 06:01 +00:11 41:09 -00:39
Rowing 05:03 46:42 04:59 +00:04 47:10 -00:28
Running 6 06:16 51:45 05:51 +00:25 52:09 -00:24
Farmers Carry 02:55 58:01 02:22 +00:33 58:00 +00:01
Running 7 06:24 01:00:56 05:49 +00:35 01:00:22 +00:34
Sandbag Lunges 05:49 01:07:20 05:40 +00:09 01:06:11 +01:09
Running 8 05:59 01:13:09 06:38 -00:39 01:11:51 +01:18
Wall Balls 08:52 01:19:08 07:25 +01:27 01:18:29 +00:39
Roxzone 05:51 01:33:43 07:49 -01:58 01:33:43
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ross Mackey showcased an admirable performance in the 2024 Dublin HYROX event, placing in the top 48% of 2696 athletes and in the top 56% of his age group. Despite the competitive field, Ross was able to maintain an overall time of 01:33:43, with a total running time of 00:46:08, which was 00:17 faster than the average time.

Ross's performance indicates a strong running profile, as evidenced by his faster total running time. His running prowess was particularly noticeable in the first running segment, where he was 01:28 faster than the average, placing him in the 2nd percentile rank. However, he seems to start out strong but slows down in the later running segments, suggesting a need for pacing adjustments.

Segments to Improve

  • Wall Balls: This segment was Ross's weakest, with a time of 00:08:52, which was 01:28 slower than the average. To enhance performance in this area, Ross could incorporate more explosive, full-body exercises into his training routine like kettlebell swings, medicine ball slams, and thrusters to build strength and power. He could also improve his form by focusing on engaging his core and using his hips to drive the movement.
  • Farmers Carry: Ross's time in this segment was 00:02:55, which was 00:32 slower than the average. To improve, Ross might consider incorporating more grip strength exercises into his training routine, such as dead hangs or weighted carries. Additionally, he could benefit from practicing the proper farmer's carry technique, ensuring that his back is straight and that he is engaging his core.
  • Sandbag Lunges: Ross's time in this segment was 00:05:49, which was 00:10 slower than average. To improve in this segment, Ross could focus on lower body strength training, specifically targeting his quadriceps, hamstrings, and glutes. Exercises such as weighted lunges, squats, and deadlifts could be beneficial. Practicing sandbag lunges specifically will also help Ross get used to the movement and improve his form.

Race Strategies

Given Ross's strong running profile, a key strategy would be to leverage this strength while also focusing on improving transition times and pacing. Specifically, Ross should:

  • Focus on pacing: Ross tends to start out strong but slows down in later running segments, suggesting a need for pacing adjustments. He should work on maintaining a steady pace throughout the race to conserve energy for later segments.
  • Improve transition times: Although Ross’s Roxzone time was faster than average, indicating efficient transitions, there is always room for improvement. Ross should practice transitioning between running and strength segments to minimize wasted time.
  • Strength training: As Ross has a strong running profile, he should focus more on strength training to improve his weaker segments. Incorporating more full-body and grip strength exercises into his routine could significantly improve his performance in these areas.
Similar Athletes
Sosnowski Robin 2024 Malaga 01:33:41
Klimek Jan 2024 Gdansk 01:34:02
Rowlands Garin 2022 London 01:33:42
Durand Frédéric 2024 Bordeaux 01:33:23
Sullivan Peter 2023 Amsterdam 01:33:53
Lee David 2024 Brisbane 01:33:47
Mcmanus Connor 2022 Manchester 01:33:17
Kyle Chris 2022 London 01:33:36
Simachin Robert 2024 Stuttgart 01:33:45
Schols Martijn 2023 Rotterdam 01:33:50

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