Montgomery Marcus Hyrox Result

Dive into this athlete’s performance at 2024 Gdansk 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

SCO SCO Flag Men #131002 01:27:38 62nd in AG | Top 13.1% 257th | Top 54.3%
+01:45
45:19
Run Total
+00:14
05:40
Avg. Lap
+00:39
05:17
Best Lap
-00:01
37:02
Workout Total
+00:00
04:37
Avg. Workout
-01:43
05:20
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 Montgomery Marcus'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 Montgomery Marcus'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 Montgomery Marcus'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 Montgomery Marcus'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 05:46. Check the detail of the improvement plan below.

02:50 Potential Improvement 49.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:50 45:19 to 42:29 49.1%
Burpees Broad Jump 01:35 06:47 to 05:12 27.5%
Sandbag Lunges 01:10 06:09 to 04:59 20.2%
Wall Balls 00:11 06:28 to 06:17 3.2%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Push 00:00 02:48 to 02:48 0.0%
Sled Pull 00:00 03:57 to 03:57 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Farmers Carry 00:00 01:50 to 01:50 0.0%

Splits Time

Montgomery Marcus Perfect Race
Splits Total Average Total
Running 1 03:56 00:00 04:41 -00:45 00:00 +00:00
Ski Erg 04:20 03:56 04:29 -00:09 04:41 -00:45
Running 2 05:17 08:16 05:02 +00:15 09:10 -00:54
Sled Push 02:48 13:33 02:58 -00:10 14:12 -00:39
Running 3 05:41 16:21 05:30 +00:11 17:10 -00:49
Sled Pull 03:57 22:02 05:03 -01:06 22:40 -00:38
Running 4 05:57 25:59 05:29 +00:28 27:43 -01:44
Burpees Broad Jump 06:47 31:56 05:30 +01:17 33:12 -01:16
Running 5 06:17 38:43 05:40 +00:37 38:42 +00:01
Rowing 04:43 45:00 04:52 -00:09 44:22 +00:38
Running 6 06:03 49:43 05:31 +00:32 49:14 +00:29
Farmers Carry 01:50 55:46 02:13 -00:23 54:45 +01:01
Running 7 05:58 57:36 05:30 +00:28 56:58 +00:38
Sandbag Lunges 06:09 01:03:34 05:15 +00:54 01:02:28 +01:06
Running 8 06:13 01:09:43 06:09 +00:04 01:07:43 +02:00
Wall Balls 06:28 01:15:56 06:43 -00:15 01:13:52 +02:04
Roxzone 05:20 01:27:38 07:03 -01:43 01:27:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Marcus Montgomery exhibited a commendable performance in the 2024 Gdansk HYROX race, finishing in the top 38% overall and the top 41% within his age group. His performance showcases a balanced profile between strength and endurance, with notable achievements in segments like the Sled Push and Sled Pull, indicating a strong strength foundation. However, his total running time being 01:25 slower than average suggests a need for improved endurance and running efficiency. His pacing strategy seemed aggressive at the start, as indicated by a faster first running segment than average, which may have compromised his energy management in later stages. Marcus appears to possess a hybrid athlete profile but leans towards better strength performance, necessitating focused improvements in running endurance and specific exercise segments.

Segments to Improve:

  • Burpees Broad Jump: Marcus's performance was significantly slower than average in this segment. To improve, focus on plyometric training to enhance explosive power and coordination. Exercises like box jumps, squat jumps, and interval sprint training can build explosive strength. Practice burpee broad jumps with emphasis on efficient movement patterns and minimal ground contact time to increase work capacity and reduce fatigue.
  • Sandbag Lunges: A slower performance here indicates a need for better lower body strength and endurance. Incorporate lunges with varying weights and unilateral strength training exercises, such as Bulgarian split squats, to improve muscular endurance and balance. Sandbag-specific training sessions should also be integrated, focusing on maintaining posture and steadiness throughout the movement.
  • Wall Balls: To address the slower time in Wall Balls, Marcus should work on squat depth and explosive power. High-repetition wall ball drills focusing on form, along with thrusters and medicine ball slams, can improve both strength and cardiovascular endurance. Emphasizing the transition between the squat and the throw can help in reducing time spent per rep.

For all the above segments, incorporating compound movements like deadlifts and cleans can also help build overall strength, which is beneficial for the hybrid demands of HYROX races. Additionally, practicing these exercises in a fatigued state, similar to race conditions, can help improve Marcus's ability to maintain form and speed in later stages of the event.

Race Strategies:

  • Pacing: Given the initial fast start and subsequent slowdown, focusing on a more consistent pace throughout the race can help conserve energy for stronger finishes in each segment. Interval training with a focus on race-pace runs can aid in developing a sustainable speed.
  • Transitions (Roxzone): Marcus displayed efficient transition times, indicating good overall fitness and movement between exercises. Continuing to minimize rest and maintaining swift transitions will enhance his competitive edge. Practice transitioning between different exercises in training to simulate race conditions.
  • Endurance Training: To improve total running time, Marcus should incorporate more long-distance runs, tempo runs, and interval training into his regimen. Focusing on building a stronger aerobic base will help in maintaining speed and reducing fatigue in the running segments.
  • Recovery and Nutrition: Implementing a structured recovery and nutrition plan will be crucial for improving performance. Adequate rest, hydration, and a balanced diet tailored to his training demands can significantly affect Marcus's ability to perform and recover.

By addressing these areas of improvement with specific training strategies and maintaining his strengths, Marcus Montgomery has the potential to significantly enhance his HYROX race performance.

Similar Athletes
Rankin Jamie 2022 Manchester 01:28:05
Helmle Stefan 2024 Köln 01:27:37
Makela Arto 2023 Hong Kong 01:27:56
Bürger Mario 2022 Hamburg 01:28:03
Schepelle Philip 2023 München 01:27:43
Glover Lee 2024 New York 01:27:55
Roos Vincent 2024 Rotterdam 01:27:30
Seefeld Kai 2022 Frankfurt 01:27:27
Nodwell Stuart 2022 London 01:27:11
Panzenbock Scott 2024 Sydney 01:27:10

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