Dive into this athlete’s performance at 2024 Melbourne 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 974 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 Laing Zack'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 Laing Zack'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 Laing Zack'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 Laing Zack'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 04:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:16 | 53:01 to 49:45 | 73.1% |
| Sandbag Lunges | 00:47 | 07:11 to 06:24 | 17.5% |
| Farmers Carry | 00:25 | 03:04 to 02:39 | 9.3% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Sled Push | 00:00 | 02:59 to 02:59 | 0.0% |
| Sled Pull | 00:00 | 05:24 to 05:24 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:55 to 06:55 | 0.0% |
| Rowing | 00:00 | 05:04 to 05:04 | 0.0% |
| Wall Balls | 00:00 | 07:59 to 07:59 | 0.0% |
| Laing Zack | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:36 | 00:00 | 05:19 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:41 | 05:36 | 04:43 -00:02 | 05:19 +00:17 |
| Running 2 | 10:05 | 10:17 | 05:48 +04:17 | 10:02 +00:15 |
| Sled Push | 02:59 | 20:22 | 03:34 -00:35 | 15:50 +04:32 |
| Running 3 | 05:56 | 23:21 | 06:23 -00:27 | 19:24 +03:57 |
| Sled Pull | 05:24 | 29:17 | 06:09 -00:45 | 25:47 +03:30 |
| Running 4 | 05:59 | 34:41 | 06:22 -00:23 | 31:56 +02:45 |
| Burpees Broad Jump | 06:55 | 40:40 | 07:03 -00:08 | 38:18 +02:22 |
| Running 5 | 06:03 | 47:35 | 06:38 -00:35 | 45:21 +02:14 |
| Rowing | 05:04 | 53:38 | 05:14 -00:10 | 51:59 +01:39 |
| Running 6 | 05:58 | 58:42 | 06:28 -00:30 | 57:13 +01:29 |
| Farmers Carry | 03:04 | 01:04:40 | 02:36 +00:28 | 01:03:41 +00:59 |
| Running 7 | 06:08 | 01:07:44 | 06:28 -00:20 | 01:06:17 +01:27 |
| Sandbag Lunges | 07:11 | 01:13:52 | 06:37 +00:34 | 01:12:45 +01:07 |
| Running 8 | 07:20 | 01:21:03 | 07:36 -00:16 | 01:19:22 +01:41 |
| Wall Balls | 07:59 | 01:28:23 | 08:41 -00:42 | 01:26:58 +01:25 |
| Roxzone | 08:36 | 01:44:50 | 09:11 -00:35 | 01:44:50 |
Zack Laing's performance in the 2024 Melbourne Hyrox event places him in the top 53% of all athletes, with a rank of 969 out of 1801, and in the top 47% within his age group. His overall time of 01:44:50 indicates a solid effort, but there are key areas for improvement. Zack's total running time was 00:53:01, which is 01:36 slower than average, suggesting that his running performance slightly lagged behind the average competitor. However, his best running lap of 00:05:56 indicates potential in running, especially in shorter bursts. Zack performed well in strength-based tasks, such as the sled push and sled pull, suggesting a balanced profile leaning slightly towards strength. His pacing analysis shows that he may have started a bit slow in running 2, which significantly impacted his overall running time.
To enhance overall running performance, Zack should focus on building both endurance and speed. Interval training, such as 400m repeats at a high intensity with short rest periods, can help improve speed. Additionally, incorporating long, steady runs will build endurance. Form drills, such as high knees and butt kicks, can improve running efficiency.
Zack should focus on lower body strength and stability. Exercises like split squats, lunges with added weight, and single-leg deadlifts can build the necessary strength and balance. Practicing sandbag lunges with proper form will enhance muscle memory and efficiency.
To improve in this area, Zack can incorporate plyometric exercises such as box jumps and burpee variations. It's crucial to focus on explosive power and agility. Drills that combine cardiovascular endurance with strength, like burpee to tuck jump, can be beneficial.
Grip strength and core stability are key here. Zack should integrate exercises like farmers walks with varying weights and distances, as well as grip-strengthening exercises such as dead hangs and wrist curls.
Improving transition time can be achieved through agility drills and practicing efficient equipment transitions. Regular circuit training that mimics race conditions will help Zack adapt to quick changes in pace and activity.
| Similar Athletes | |||
|---|---|---|---|
| Gorman Jason | 2023 Sydney | 01:44:34 | |
| Moser Nikolas | 2024 Hong Kong | 01:44:35 | |
| Hamelmann Carsten | 2019 Hamburg | 01:45:12 | |
| Dines Caoln | 2023 New York | 01:44:26 | |
| Fuchs Daniel | 2018 Essen | 01:44:49 | |
| Parsons Chris | 2023 Birmingham | 01:44:35 | |
| Turner Daniel | 2023 London | 01:44:54 | |
| Duncan Michael | 2024 Melbourne | 01:45:08 | |
| Steggles Chris | 2023 London | 01:45:20 | |
| Stefan Buda | 2023 Valencia | 01:44:20 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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