Dive into this athlete’s performance at 2024 Birmingham 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.
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 Macaskill Hamish'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 Macaskill Hamish'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 Macaskill Hamish'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 Macaskill Hamish'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
06:18.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Hamish Macaskill demonstrated a strong performance in the 2024 Birmingham HYROX race, ranking in the top 25% of all participants and the top 10% in his age group. Notably, his overall running time was 4:13 faster than the average, indicating a strong running profile. However, his roxzone time was slower than average, hinting at potential improvements in overall fitness and transition time.
Throughout the race, Hamish showcased an impressive running capability by consistently clocking faster times compared to the average. However, his pacing in the initial stages of the race could be improved as he ran slower than average in the first running segment. It is also apparent that Hamish might have struggled with strength-based segments such as the Sled Pull, Farmers Carry, and Burpees Broad Jump, which were slower than average.
Segments to Improve
Burpees Broad Jump: Hamish's performance in this segment was slower than the average, indicating room for improvement. Incorporating plyometric exercises such as box jumps, broad jumps, and squat jumps into his training routine could increase his power and explosiveness. Practicing the actual movement of burpee broad jumps in a fatigued state could also be beneficial for race day.
Sled Pull and Sled Push: These segments were slower than average, pointing to a potential lack of strength. Incorporating more strength training, particularly focusing on lower body and core strength, could improve performance here. Exercises such as deadlifts, squats, and kettlebell swings could be beneficial. Additionally, practicing the actual movements of sled pulling and pushing could help Hamish become more efficient in these exercises.
Farmers Carry: Hamish's slower performance in this segment suggests a need for increased grip strength and overall muscular endurance. Dead hangs, farmer's walks, and dumbbell holds could be beneficial exercises to incorporate into his training regimen.
Roxzone: To improve his transition time, Hamish could practice transitioning between exercises in his workouts. This includes working on quickly changing equipment, adjusting body position, and recovering breath.
Race Strategies
Hamish should consider pacing himself more effectively during the initial running segments to conserve energy for the later stages of the race. This might involve starting at a slightly slower pace and gradually increasing speed. Additionally, Hamish could benefit from focusing on efficient transitions between different exercises to save time.
Given his strength in running, Hamish could also consider pushing harder on the running segments to make up for time lost in the strength-based segments. However, he should ensure this doesn't cause him to become too fatigued for the strength-based exercises, particularly those he struggles with such as the Sled Pull and the Burpees Broad Jump.