Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Mcdonald Marcus

Mcdonald Marcus Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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

GBR GBR Flag Men 45-49 #140041 01:22:09 67th in AG | Top 26.8% 1120th | Top 41.5%
-06:20
34:47
Run Total
-00:47
04:21
Avg. Lap
-00:24
04:01
Best Lap
+05:59
40:42
Workout Total
+00:45
05:05
Avg. Workout
+00:25
06:45
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 Mcdonald Marcus'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 Marcus'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 Marcus'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 Marcus'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 08:08. Check the detail of the improvement plan below.

04:11 Potential Improvement 51.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 04:11 09:51 to 05:40 51.4%
Burpees Broad Jump 01:50 06:29 to 04:39 22.5%
Sandbag Lunges 00:59 05:32 to 04:33 12.1%
Sled Pull 00:52 05:14 to 04:22 10.7%
Ski Erg 00:13 04:31 to 04:18 2.7%
Sled Push 00:03 02:36 to 02:33 0.6%
Rowing 00:00 04:37 to 04:37 0.0%
Farmers Carry 00:00 01:52 to 01:52 0.0%
Run Total 00:00 34:47 to 34:47 0.0%

Splits Time

Mcdonald Marcus Perfect Race
Splits Total Average Total
Running 1 04:33 00:00 04:30 +00:03 00:00 +00:00
Ski Erg 04:31 04:33 04:23 +00:08 04:30 +00:03
Running 2 04:01 09:04 04:48 -00:47 08:53 +00:11
Sled Push 02:36 13:05 02:47 -00:11 13:41 -00:36
Running 3 04:15 15:41 05:12 -00:57 16:28 -00:47
Sled Pull 05:14 19:56 04:41 +00:33 21:40 -01:44
Running 4 04:12 25:10 05:10 -00:58 26:21 -01:11
Burpees Broad Jump 06:29 29:22 04:59 +01:30 31:31 -02:09
Running 5 04:36 35:51 05:20 -00:44 36:30 -00:39
Rowing 04:37 40:27 04:44 -00:07 41:50 -01:23
Running 6 04:17 45:04 05:13 -00:56 46:34 -01:30
Farmers Carry 01:52 49:21 02:07 -00:15 51:47 -02:26
Running 7 04:09 51:13 05:11 -01:02 53:54 -02:41
Sandbag Lunges 05:32 55:22 04:52 +00:40 59:05 -03:43
Running 8 04:47 01:00:54 05:42 -00:55 01:03:57 -03:03
Wall Balls 09:51 01:05:41 06:10 +03:41 01:09:39 -03:58
Roxzone 06:45 01:22:09 06:20 +00:25 01:22:09
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Marcus Mcdonald has given a commendable performance in the 2024 Birmingham HYROX event. Securing a position in the top 17% of his age group and in the top 27% of 4107 athletes overall, Marcus showed exceptional strength and endurance. A key highlight of his performance was his total running time, which was 06:32 faster than the average. This suggests that Marcus is a strong runner, and his best running lap of 00:04:01 further confirms this. However, his Roxzone time was slower than the average, indicating that he took more time to rest and transition between exercise zones. This can be improved with specific training techniques.

Segments to Improve

  • Wall Balls: This is Marcus's weakest segment, with a time of 00:09:51, which is 03:43 slower than the average. To improve, Marcus could incorporate exercises such as the medicine ball throw and kettlebell swing into his routine to increase his power and endurance. Correct form and technique are crucial in wall balls, so he should ensure he's squatting fully and using his hips to drive the ball upwards.
  • Burpees Broad Jump: Marcus's time was slower than average in this segment. To enhance performance, Marcus could work on plyometric exercises and burpee drills. These exercises will help improve his explosive strength and overall stamina. He could also practice the broad jump technique to ensure proper form and maximum distance.
  • Roxzone: Marcus's slower-than-average time in this area suggests he took more time to rest and transition. High-intensity interval training (HIIT) can help improve overall fitness and endurance, reducing the need for extended rest periods. Marcus could also practice efficient transition techniques to save time between exercise zones.
  • Sandbag Lunges and Sled Pull: These segments were also slower than average for Marcus. Incorporating more strength training exercises, such as lunges with weight and resistance sled training, can help improve his performance. Proper form and technique in these exercises are essential to prevent injury and maximize efficiency.

Race Strategies

Marcus should focus on maintaining a steady and sustainable pace throughout the race, particularly in the initial stages. Starting too quickly could lead to fatigue in later segments. Incorporating targeted strength training exercises into his routine would help balance his excellent running abilities and improve his performance in strength-based segments. Furthermore, efficient transitions between exercise zones can save valuable time and energy. Finally, regular practice of the exact race exercises will help Marcus become more familiar and efficient at them, ultimately leading to better race times.

Similar Athletes
Lizza Mark 2024 Chicago Navy Pier 01:22:38
Froböse Thilo 2019 Hannover 01:21:42
Ärlig Jens 2024 Stockholm 01:22:02
Brown Daniel 2022 New York 01:22:14
Warncke Ronald 2020 Hannover 01:21:45
Hemberger Thilo 2024 Frankfurt 01:22:03
Verhoeven Ton 2023 Rotterdam 01:22:02
Khaja Mahde 2024 Singapore 01:22:23
Igreja Andre Gonçalo 2024 New York 01:22:04
Lissenburg Paul 2021 London 01:21:53

Measure Your Performance Against Top Athletes

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