Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Mcgregor Luke

Mcgregor Luke Hyrox Result

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 1000 similar athletes.

Performance Highlights

AUS AUS Flag Men 25-29 #152006 01:31:00 128th in AG | Top 31.0% 715th | Top 29.2%
-01:43
43:14
Run Total
-00:12
05:24
Avg. Lap
+00:10
04:57
Best Lap
+01:58
40:33
Workout Total
+00:15
05:04
Avg. Workout
-00:15
07:17
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 Mcgregor Luke'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 Mcgregor Luke'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 Mcgregor Luke'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 Mcgregor Luke'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 05:26. Check the detail of the improvement plan below.

03:08 Potential Improvement 57.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:08 08:23 to 05:15 57.7%
Burpees Broad Jump 01:19 06:51 to 05:32 24.2%
Sled Pull 00:46 05:48 to 05:02 14.1%
Rowing 00:13 05:05 to 04:52 4.0%
Ski Erg 00:00 04:07 to 04:07 0.0%
Sled Push 00:00 02:15 to 02:15 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%
Wall Balls 00:00 06:00 to 06:00 0.0%
Run Total 00:00 43:14 to 43:14 0.0%

Splits Time

Mcgregor Luke Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 04:47 -00:03 00:00 +00:00
Ski Erg 04:07 04:44 04:31 -00:24 04:47 -00:03
Running 2 04:57 08:51 05:12 -00:15 09:18 -00:27
Sled Push 02:15 13:48 03:05 -00:50 14:30 -00:42
Running 3 05:15 16:03 05:40 -00:25 17:35 -01:32
Sled Pull 05:48 21:18 05:17 +00:31 23:15 -01:57
Running 4 05:32 27:06 05:38 -00:06 28:32 -01:26
Burpees Broad Jump 06:51 32:38 05:51 +01:00 34:10 -01:32
Running 5 05:35 39:29 05:51 -00:16 40:01 -00:32
Rowing 05:05 45:04 04:56 +00:09 45:52 -00:48
Running 6 05:23 50:09 05:41 -00:18 50:48 -00:39
Farmers Carry 02:04 55:32 02:18 -00:14 56:29 -00:57
Running 7 05:36 57:36 05:40 -00:04 58:47 -01:11
Sandbag Lunges 08:23 01:03:12 05:32 +02:51 01:04:27 -01:15
Running 8 06:16 01:11:35 06:24 -00:08 01:09:59 +01:36
Wall Balls 06:00 01:17:51 07:05 -01:05 01:16:23 +01:28
Roxzone 07:17 01:31:00 07:32 -00:15 01:31:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Luke McGregor's performance in the 2024 Melbourne Hyrox race is commendable, with an overall rank in the top 39% of athletes. Notably, he demonstrates a strong running capability, finishing the total running segments 02:02 faster than average. This indicates a runner's profile, suggesting that Luke excels more in running compared to strength-based exercises. He maintained a consistent pace throughout the running segments, avoiding the common pitfall of starting too fast, as indicated by his steady performance from Running 1 to Running 4. His performance in strength-based segments like the Ski Erg and Sled Push was also exceptional, placing him well within the top percentiles for these events.

Segments to Improve

  • Sandbag Lunges (00:08:23, 99 Percentile Rank)

    Luke struggled significantly with sandbag lunges, losing substantial time here. To improve, focus on increasing lower body strength, stability, and endurance.

    • Exercises: Incorporate weighted lunges, Bulgarian split squats, and step-ups to build strength. Use stability exercises like single-leg balance drills to enhance control and form.
    • Form Corrections: Ensure proper posture with an upright torso and even weight distribution. Practice lunges with a lighter sandbag to focus on form before increasing weight.
  • Burpees Broad Jump (00:06:51, 86 Percentile Rank)

    Time was lost during the burpees broad jump, likely due to fatigue and compromised form. Focus on explosive power and endurance.

    • Exercises: High-intensity interval training (HIIT) workouts incorporating burpees, plyometric exercises like jump squats, and box jumps will improve explosive strength.
    • Form Corrections: Emphasize full extension during jumps and ensure consistent pace to prevent burnout.
  • Sled Pull (00:05:48, 73 Percentile Rank)

    Luke's sled pull time indicates a need for more upper body and grip strength.

    • Exercises: Include sled drags, rope pulls, and farmer's walks in training routines to enhance grip and upper body strength.
    • Form Corrections: Maintain a low, stable posture with strong arm pulls, engaging core muscles for stability.
  • Roxzone (00:07:17, 49 Percentile Rank)

    Transition times in the Roxzone could be improved by enhancing overall fitness and transition efficiency.

    • Exercises: Practice quick transitions between exercises with minimal rest. Circuit training can simulate race conditions and improve fitness.
    • Form Corrections: Focus on rapid recovery techniques between exercises and minimizing time spent on equipment setup.
  • Rowing (00:05:05, 78 Percentile Rank)

    Rowing performance suggests a need for technique improvement and muscular endurance.

    • Exercises: Regular rowing sessions focused on form, combined with strength training for back and core muscles, will enhance performance.
    • Form Corrections: Ensure efficient stroke mechanics, focusing on a strong leg drive, smooth transitions, and proper breathing.

Race Strategies

  • Consistent Pacing: Maintain a steady pace throughout the race, avoiding the temptation to start too fast, which can lead to fatigue.
  • Efficient Transitions: Practice quick transitions between different exercise zones to reduce time spent in the Roxzone.
  • Energy Management: Focus on energy conservation techniques, especially during strength segments, to maintain stamina for the entire race.
  • Compromised Running: Train for running post strength exercises to adapt the body to running efficiently even when fatigued.
Similar Athletes
Mccann Damien 2024 Brisbane 01:31:20
Fickling Michael 2024 Manchester 01:31:02
Weber Nicolaj 2023 Malmö 01:30:43
Anderson Michael 2024 Manchester 01:31:18
Luyten Mike 2023 Rotterdam 01:30:52
Helmsing Keanu 2023 Stuttgart 01:30:53
Klar Andreas 2024 Stockholm 01:31:03
Hawkins Joey 2024 Birmingham 01:30:35
Niu Ziru Luke 2022 Hong Kong 01:31:24
Hsiao KaiWen 2024 Brisbane 01:31:02

Measure Your Performance Against Top Athletes

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