Mcmanus Ross Hyrox Result

Dive into this athlete’s performance at 2023 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 25-29 #132047 01:33:54 106th in AG | Top 76.3% 698th | Top 72.0%
+02:35
48:52
Run Total
+00:21
06:07
Avg. Lap
+00:01
04:54
Best Lap
-01:32
38:17
Workout Total
-00:11
04:47
Avg. Workout
-01:03
06:50
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 Mcmanus 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 Mcmanus Ross'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 Mcmanus 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.

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 Mcmanus 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 06:09. Check the detail of the improvement plan below.

03:37 Potential Improvement 58.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:37 48:52 to 45:15 58.8%
Wall Balls 01:35 08:37 to 07:02 25.7%
Rowing 00:31 05:28 to 04:57 8.4%
Ski Erg 00:18 04:51 to 04:33 4.9%
Farmers Carry 00:08 02:26 to 02:18 2.2%
Sled Push 00:00 01:57 to 01:57 0.0%
Sled Pull 00:00 04:47 to 04:47 0.0%
Burpees Broad Jump 00:00 04:47 to 04:47 0.0%
Sandbag Lunges 00:00 05:24 to 05:24 0.0%

Splits Time

Mcmanus Ross Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 04:52 +00:06 00:00 +00:00
Ski Erg 04:51 04:58 04:33 +00:18 04:52 +00:06
Running 2 04:54 09:49 05:20 -00:26 09:25 +00:24
Sled Push 01:57 14:43 03:12 -01:15 14:45 -00:02
Running 3 06:04 16:40 05:50 +00:14 17:57 -01:17
Sled Pull 04:47 22:44 05:29 -00:42 23:47 -01:03
Running 4 06:02 27:31 05:49 +00:13 29:16 -01:45
Burpees Broad Jump 04:47 33:33 06:07 -01:20 35:05 -01:32
Running 5 06:58 38:20 06:02 +00:56 41:12 -02:52
Rowing 05:28 45:18 04:59 +00:29 47:14 -01:56
Running 6 06:11 50:46 05:51 +00:20 52:13 -01:27
Farmers Carry 02:26 56:57 02:22 +00:04 58:04 -01:07
Running 7 05:38 59:23 05:50 -00:12 01:00:26 -01:03
Sandbag Lunges 05:24 01:05:01 05:41 -00:17 01:06:16 -01:15
Running 8 08:11 01:10:25 06:38 +01:33 01:11:57 -01:32
Wall Balls 08:37 01:18:36 07:26 +01:11 01:18:35 +00:01
Roxzone 06:50 01:33:54 07:53 -01:03 01:33:54
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ross Mcmanus performed well in the HYROX race in Glasgow, finishing in the top 49% of all athletes and the top 48% in his age group. His overall time of 01:33:54 was respectable, but there are areas where he can improve to enhance his performance in future races.

In terms of his profile, Ross Mcmanus has a balanced skill set, with his running and strength performances being relatively equal. However, his total running time of 00:48:52 was 04:28 slower than the average, suggesting that he could benefit from improving his running ability.

Segments to Improve


1. Run Total:
Ross Mcmanus lost significant time in the running segments, particularly in Running 8, Running 5, and Running 6. To improve his running performance, he should focus on endurance training, interval training, and hill repeats. Incorporating long-distance runs, tempo runs, and speed workouts into his training routine will help him build his stamina and increase his speed. Furthermore, Ross Mcmanus should work on his running form and technique, ensuring proper posture, stride length, and foot strike.

2. Wall Balls:
Ross Mcmanus struggled with the Wall Balls segment, losing 01:08 compared to the average. To improve his performance in this exercise, he should focus on building strength and power in his lower body and core. Incorporating exercises such as squats, lunges, deadlifts, and medicine ball throws into his training routine will help him develop the necessary muscle strength and explosiveness required for Wall Balls. Additionally, practicing proper technique and pacing during Wall Balls will also be crucial for improving efficiency and reducing time lost.

3. Rowing and Ski Erg:
Ross Mcmanus lost time in both the Rowing and Ski Erg segments. To enhance his performance in these exercises, he should focus on improving his cardiovascular endurance and technique. Incorporating high-intensity interval training (HIIT) workouts that involve rowing and ski erg exercises will help him improve his stamina and power output. Additionally, practicing proper rowing and ski erg technique, such as maintaining a strong and efficient stroke, will help him maximize his performance in these segments.

4. Running 1 and Running 6:
Ross Mcmanus lost time in Running 1 and Running 6 compared to the average. To improve his running performance in these segments, he should focus on speed and agility training. Incorporating exercises such as sprints, shuttle runs, ladder drills, and agility ladder exercises will help him improve his speed, agility, and quickness. Additionally, Ross Mcmanus should work on his pacing during these running segments, ensuring that he maintains a consistent and efficient pace throughout.

Strategies


- Ross Mcmanus should focus on pacing himself properly throughout the race, avoiding starting too fast and burning out later. It is essential to maintain a steady pace that he can sustain throughout the entire race.
- During the race, Ross Mcmanus should prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing smooth and quick transitions during training will help him optimize his overall race time.
- Ross Mcmanus should also consider incorporating specific race simulations into his training routine. This can involve setting up a mock HYROX course and practicing transitions, pacing, and executing each exercise with race-like intensity.
- Mental preparation is crucial in a race. Ross Mcmanus should develop strategies to stay focused, motivated, and positive throughout the race. Visualization techniques, positive self-talk, and goal-setting can help him maintain a competitive mindset and push through challenging segments.

Overall, with a focus on improving running performance, addressing weaknesses in specific segments, and implementing effective race strategies, Ross Mcmanus can enhance his performance in future HYROX races. Consistent training, attention to technique, and a strategic approach to racing will contribute to his success.

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
Colley Scott 2024 Malaga 01:33:33
Arunasalam Ruben 2024 Singapore 01:33:54
Andrews Warren 2022 London 01:34:07
Kirchner Nils 2023 Hannover 01:33:46
Rico Ordax Andoni 2024 Bilbao 01:34:09
Hall Robert 2023 London 01:34:03
Rollingson Gareth 2024 Sports Direct HYROX London 01:34:20
Devynck Felix 2024 Marseille 01:33:43
Davis Matthew 2024 Melbourne 01:33:49
Potočnik Filip 2024 Vienna - European Championship 01:33:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Birmingham 01:37:49
2023 Birmingham 01:35:50

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download