Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Mckenzie 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 Mckenzie Ross's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Mckenzie 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.
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 Mckenzie 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 05:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:31 | 39:00 to 37:29 | 28.3% |
| Wall Balls | 01:27 | 06:30 to 05:03 | 27.1% |
| Sled Pull | 00:58 | 04:54 to 03:56 | 18.1% |
| Sandbag Lunges | 00:38 | 04:44 to 04:06 | 11.8% |
| Farmers Carry | 00:22 | 02:08 to 01:46 | 6.9% |
| Burpees Broad Jump | 00:11 | 04:15 to 04:04 | 3.4% |
| Sled Push | 00:08 | 02:25 to 02:17 | 2.5% |
| Ski Erg | 00:03 | 04:14 to 04:11 | 0.9% |
| Rowing | 00:03 | 04:33 to 04:30 | 0.9% |
| Mckenzie Ross | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:42 | 00:00 | 04:16 -01:34 | 00:00 +00:00 |
| Ski Erg | 04:14 | 02:42 | 04:19 -00:05 | 04:16 -01:34 |
| Running 2 | 04:47 | 06:56 | 04:34 +00:13 | 08:35 -01:39 |
| Sled Push | 02:25 | 11:43 | 02:37 -00:12 | 13:09 -01:26 |
| Running 3 | 05:06 | 14:08 | 04:55 +00:11 | 15:46 -01:38 |
| Sled Pull | 04:54 | 19:14 | 04:21 +00:33 | 20:41 -01:27 |
| Running 4 | 05:15 | 24:08 | 04:53 +00:22 | 25:02 -00:54 |
| Burpees Broad Jump | 04:15 | 29:23 | 04:33 -00:18 | 29:55 -00:32 |
| Running 5 | 05:32 | 33:38 | 05:01 +00:31 | 34:28 -00:50 |
| Rowing | 04:33 | 39:10 | 04:37 -00:04 | 39:29 -00:19 |
| Running 6 | 05:23 | 43:43 | 04:56 +00:27 | 44:06 -00:23 |
| Farmers Carry | 02:08 | 49:06 | 01:59 +00:09 | 49:02 +00:04 |
| Running 7 | 05:16 | 51:14 | 04:54 +00:22 | 51:01 +00:13 |
| Sandbag Lunges | 04:44 | 56:30 | 04:29 +00:15 | 55:55 +00:35 |
| Running 8 | 05:04 | 01:01:14 | 05:20 -00:16 | 01:00:24 +00:50 |
| Wall Balls | 06:30 | 01:06:18 | 05:40 +00:50 | 01:05:44 +00:34 |
| Roxzone | 04:35 | 01:17:13 | 05:49 -01:14 | 01:17:13 |
In terms of overall time, Ross completed the race in 01:17:13. His total running time was 00:39:00, which was 01:19 slower than the average for his finish time. This indicates that Ross may need to focus on improving his overall fitness and transition time.
Ross's best running lap was 00:02:42, which was 01:25 faster than the average. This suggests that he has good running capabilities and should continue to focus on his running training.
To improve performance in the Run Total segment, Ross should focus on improving his overall fitness and transition time. This can be achieved through interval training, including high-intensity interval training (HIIT) and endurance runs. Additionally, incorporating plyometric exercises such as box jumps and ladder drills can help improve running speed and agility.
For the Wall Balls segment, Ross should work on improving his efficiency and endurance. He can practice by incorporating wall ball exercises into his training routine, gradually increasing the weight and repetitions. Additionally, focusing on core and leg strength through exercises like squats and lunges will help improve performance in this segment.
In the Running 5, Running 6, Running 7, and Running 4 segments, Ross should focus on improving his endurance and pacing. Incorporating long-distance runs and tempo runs into his training routine will help build endurance and improve his overall running performance. Additionally, practicing proper running form and technique, including maintaining a steady pace and efficient stride, will help optimize his running performance.
For the Sled Pull and Sandbag Lunges segments, Ross should focus on improving his strength and power. Incorporating strength training exercises such as deadlifts, squats, and lunges will help build the necessary muscle strength and endurance for these segments. Ross can also work on his grip strength through exercises like farmer's carries and plate pinches.
Ross should also pay attention to his transitions between segments (roxzone). By minimizing transition time and maximizing efficiency, he can gain valuable seconds throughout the race.
Additionally, Ross should focus on proper nutrition and hydration leading up to and during the race. Fueling his body with the right nutrients and staying hydrated will help optimize his performance and prevent fatigue.
Overall, Ross Mckenzie had a strong performance in the 2023 Dublin Hyrox race. By focusing on improving his overall fitness, transition time, and specific segments identified for improvement, he has the potential to further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sontino Antonio | 2024 Madrid | 01:17:21 | |
| Samson Ross | 2023 Dubai | 01:16:58 | |
| Mc Cole Edward | 2023 Hamburg | 01:17:43 | |
| Burdall James | 2023 London | 01:16:49 | |
| Bennett Harry | 2024 Sports Direct HYROX London | 01:17:04 | |
| Durkin David | 2024 Dublin | 01:16:53 | |
| Thorpe Steven | 2024 Sports Direct HYROX London | 01:17:21 | |
| Patino Carlos | 2024 Melbourne | 01:17:22 | |
| Carpini Tommaso | 2024 Rimini | 01:17:15 | |
| Coquet Charles | 2024 Marseille | 01:17:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London | 01:21:53 | |
| 2023 Frankfurt | 01:17:23 | |
| 2024 Manchester | 01:15:47 | |
| 2024 Frankfurt | 01:16:57 | |
| 2024 Birmingham | 01:21:37 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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