Mcdonald Steven 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.

Performance Highlights

GBR GBR Flag Men 40-44 #154003 01:36:41 200th in AG | Top 74.3% 1314th | Top 74.2%
-01:56
45:30
Run Total
-00:14
05:41
Avg. Lap
+00:02
04:58
Best Lap
+04:23
45:24
Workout Total
+00:33
05:40
Avg. Workout
-02:28
05:49
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 Steven'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 Steven'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 Steven'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 Steven'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 06:59. Check the detail of the improvement plan below.

03:30 Potential Improvement 50.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:30 10:54 to 07:24 50.1%
Burpees Broad Jump 03:14 09:24 to 06:10 46.3%
Farmers Carry 00:15 02:39 to 02:24 3.6%
Ski Erg 00:00 04:30 to 04:30 0.0%
Sled Push 00:00 02:51 to 02:51 0.0%
Sled Pull 00:00 04:33 to 04:33 0.0%
Rowing 00:00 04:57 to 04:57 0.0%
Sandbag Lunges 00:00 05:36 to 05:36 0.0%
Run Total 00:00 45:30 to 45:30 0.0%

Splits Time

Mcdonald Steven Perfect Race
Splits Total Average Total
Running 1 05:02 00:00 05:00 +00:02 00:00 +00:00
Ski Erg 04:30 05:02 04:37 -00:07 05:00 +00:02
Running 2 04:58 09:32 05:26 -00:28 09:37 -00:05
Sled Push 02:51 14:30 03:16 -00:25 15:03 -00:33
Running 3 05:20 17:21 05:59 -00:39 18:19 -00:58
Sled Pull 04:33 22:41 05:40 -01:07 24:18 -01:37
Running 4 06:12 27:14 05:56 +00:16 29:58 -02:44
Burpees Broad Jump 09:24 33:26 06:22 +03:02 35:54 -02:28
Running 5 05:49 42:50 06:10 -00:21 42:16 +00:34
Rowing 04:57 48:39 05:03 -00:06 48:26 +00:13
Running 6 05:36 53:36 06:00 -00:24 53:29 +00:07
Farmers Carry 02:39 59:12 02:25 +00:14 59:29 -00:17
Running 7 05:46 01:01:51 05:58 -00:12 01:01:54 -00:03
Sandbag Lunges 05:36 01:07:37 05:55 -00:19 01:07:52 -00:15
Running 8 06:51 01:13:13 06:54 -00:03 01:13:47 -00:34
Wall Balls 10:54 01:20:04 07:43 +03:11 01:20:41 -00:37
Roxzone 05:49 01:36:41 08:17 -02:28 01:36:41
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Steven McDonald showcased a commendable performance in the 2024 Glasgow HYROX, ranking within the top 81% of all athletes and top 83% within his age group. His overall time was 01:36:41, with a total running time of 00:45:34, which is 02:16 faster than the average, indicating a strong running profile. However, his performance in strength-focused segments, particularly in the Wall Balls and Burpees Broad Jump, significantly lagged behind the average, suggesting a need to balance his training more towards strength and power exercises. His excellent roxzone time indicates efficient transitions and a high level of overall fitness, yet there's room for improvement in balancing his strengths across both running and strength exercises.

Segments to Improve:

  • Wall Balls: Steven's performance in Wall Balls was significantly slower than average, indicating a potential lack of power and endurance. To improve, focus on exercises like thrusters, squat presses, and medicine ball slams to build explosive power and endurance. Practicing the actual Wall Ball exercise with varied weights can help improve form and efficiency. Incorporating high-intensity interval training (HIIT) with these exercises can enhance muscular endurance and stamina, crucial for late-race strength segments.
  • Burpees Broad Jump: This segment was another area where Steven struggled, indicating a need for better explosive power and coordination. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups can be beneficial. Specific drills focusing on the burpee's mechanics, combined with broad jumps for distance, can help improve performance. Emphasizing core strength through planks and mountain climbers can also enhance stability and efficiency during this exercise.
  • Farmers Carry: The slower time in this segment suggests grip strength and core stability could be limiting factors. Grip strength exercises, such as dead hangs and farmers walks with progressively heavier weights, can be directly beneficial. Core strengthening exercises, including suitcase deadlifts and weighted carries, should be integrated into the training regime to improve overall stability and endurance during this segment.
  • Sandbag Lunges: Steven's performance indicates a need for improved leg strength and endurance. Incorporating lunges with varied weights, step-ups, and Bulgarian split squats into the training routine can build leg strength. Sandbag workouts, focusing on carrying and lunging, will directly translate to improved performance in this segment. Endurance can be enhanced through longer lunge-based workouts, integrating sandbag carries to simulate race conditions.

Race Strategies:

  • Pacing: Steven should focus on a more balanced pacing strategy, avoiding starting too fast in running segments to conserve energy for strength-based challenges. Interval training can help improve pacing awareness and control.
  • Strength and Running Balance: Given Steven's stronger running profile, incorporating more strength-focused training days will help balance his overall performance. A ratio of 3:2 running to strength training days could be a starting point, adjusted based on progress and recovery.
  • Transitions and Recovery: Although transitions were efficient, focusing on active recovery techniques post-strength exercises can help maintain a quicker pace in subsequent running segments. Practicing quick, dynamic stretches or light jogging in place between strength sets during training can simulate race-day transitions.
  • Tactical Exercise Integration: Combining running and strength exercises in a single workout can help simulate race conditions. For example, incorporating a running session immediately followed by Wall Balls or Burpees Broad Jump will help Steven adapt to the demands of transitioning between different types of physical exertion.

By focusing on these areas of improvement and implementing the suggested training strategies, Steven can expect to see significant enhancements in his overall HYROX performance, particularly in balancing his exceptional running capabilities with the strength and endurance required for the more challenging segments of the race.

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
Similar Athletes
Furino Matthew 2023 New York 01:36:22
Howard Christian 2021 Dallas 01:36:48
Odijk Mart 2023 Amsterdam 01:36:50
Peissel Ludovic 2024 Paris 01:36:20
Morrissey David 2024 Melbourne 01:37:05
Foweraker Elliot 2024 Sports Direct HYROX London 01:36:28
Gant James 2022 London 01:37:02
Krzymowski Jacek 2024 Poznan 01:36:44
Keay Ryan 2024 New York 01:37:00
Neff Lukas 2022 Basel 01:36:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Glasgow 01:33:56

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