Dive into this athlete’s performance at 2024 Madrid 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 Mcgrath Alex'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 Mcgrath Alex'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 Mcgrath Alex'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 Mcgrath Alex'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
04:03.
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
Alex Mcgrath showcased a balanced performance in the 2024 Madrid HYROX event, ranking in the top 54% of all participants and the top 59% in his age group. His total running time was faster than the average, indicating a stronger running profile. However, there is room for improvement particularly in the roxzone time and certain exercise splits.
Consistent pacing was noticeable in Alex's running segments, although the initial segment was slower than the average. A faster start might be beneficial for overall time improvement. Highlighting his strength, Alex performed exceptionally well in the Ski Erg, Sled Push, Sled Pull, and Wall Balls segments, with his times noticeably faster than the average.
Segments to Improve
Roxzone: Alex's time was significantly slower than the average, indicating either more rest taken or slower transition time. Focused conditioning workouts and transition drills can help improve overall fitness and speed up transitions between exercise zones. High-intensity interval training (HIIT) can also be beneficial in reducing rest time.
Burpees Broad Jump: This segment was slower than average, implying a need for more explosive strength training. Plyometric exercises, such as box jumps and power skipping, can enhance power and speed. Practicing the mechanics of the burpee broad jump itself will also help improve form and efficiency.
Sandbag Lunges: With a slower than average time, this indicates a probable need for improved lower body strength and endurance. Incorporating more lunges, squats, and deadlifts into the training routine can help develop these areas.
Running Segments: Even though Alex's total running time was faster than average, individual segments (Running 1 and Running 6) were slower. Interval training, incorporating both speed and hill workouts, can enhance stamina and pace.
Race Strategies
A more aggressive start in the running segments can help Alex gain time early in the race. This strategy, however, requires careful energy management to avoid burnout in later stages. Incorporating race-pace training sessions can help with this.
During the roxzone and exercise transitions, it's crucial to maintain a brisk walk or light jog to keep the heart rate up and minimize time loss. Practicing transitions during training can help make this more natural during the race.
Finally, focusing on form during strength exercises can not only improve speed in these segments but also conserve energy for the running portions of the race. Regularly reviewing and refining technique can lead to significant performance gains.
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