Mccormack Sam
Hyrox Result
Dive into this athlete’s performance at 2024 Glasgow 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.
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 Mccormack Sam'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 Mccormack Sam'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 Mccormack Sam'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 Mccormack Sam'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
03:35.
Check the detail of the improvement plan below.
00:56
Potential Improvement
26.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sam McCormack has shown a commendable level of fitness and determination in the 2024 Glasgow HYROX race, finishing in the top 29% of all athletes and the top 34% in his age group. A notable highlight is his overall running time, which is 00:36 faster than average, indicating a strong runner profile. However, his performance in the roxzone suggests room for improvement in overall fitness and transition efficiency. The split analysis reveals a balanced start but indicates potential fatigue or inefficiency in strength-focused segments and transitions as the race progressed.
Segments to Improve:
- Roxzone: The slower roxzone time suggests a need for better transition efficiency and possibly improved overall conditioning. To enhance this, focus on high-intensity interval training (HIIT) to boost both aerobic and anaerobic systems. Incorporate exercises like box jumps, kettlebell swings, and burpees in rapid succession to mimic race day intensity and transitions.
- Wall Balls: The slower time here indicates a potential lack of power and endurance in the lower body and shoulders. To improve, incorporate strength training focused on the quadriceps, glutes, and deltoids. Exercises like squats, deadlifts, and overhead presses will be beneficial. Additionally, practicing wall balls with varying weights and heights can help adapt to the demands of the race.
- Farmer's Carry: The significant time loss suggests grip strength and core stability could be areas for improvement. Grip strength exercises, such as dead hangs and farmer's walks with progressively heavier weights, will be crucial. Core stability can be enhanced with planks, dead bugs, and suitcase carries.
- Sled Push/Pull: These segments revealed a need for enhanced leg power and endurance. Training should include weighted sled pushes and pulls, focusing on explosive movements, as well as lunges and hill sprints to build leg strength and power.
In terms of compromised running scenarios post specific exercises, integrating running intervals immediately after strength exercises during training sessions can help mimic race conditions and improve recovery speed between segments.
Race Strategies:
- Start Pace: While Sam's start was balanced, a more strategic pacing approach could prevent early fatigue. Starting slightly slower than race pace and gradually increasing speed can help conserve energy for strength segments and transitions.
- Transition Efficiency: Minimizing time in the roxzone is crucial. Practice quick transitions between exercises in training, focusing on reducing rest time and efficiently moving from one exercise to the next.
- Strength Segment Preparation: Before approaching strength segments, use the last part of the preceding run to lower heart rate and mentally prepare for the exercise. Breathing techniques can be helpful in this transition.
- Hydration and Nutrition: Implement a strategic hydration and nutrition plan during training and on race day. Quick, easily digestible energy sources can help maintain performance throughout the race.
Improving in these suggested areas through targeted training and race strategies could significantly enhance Sam McCormack's future HYROX performances, potentially leading to higher rankings and improved segment times.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator