Dive into this athlete’s performance at 2024 Amsterdam 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 Mccondochie Ryan'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 Mccondochie Ryan'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 Mccondochie Ryan'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 Mccondochie Ryan'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
06:04.
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
Ryan Mccondochie delivered a solid performance at the 2024 Amsterdam Hyrox event, placing in the top 50% overall and top 53% in his age category. Notable strengths included his Ski Erg and Rowing segments, both of which were significantly faster than the average, placing him in the top percentile ranks. However, his total running time was 3:17 slower than average, indicating room for improvement in running efficiency. Ryan's initial running segments showed a strong start, but his pace dropped significantly, suggesting he may have started too fast. His performance indicates a strong proficiency in strength-related exercises, but there's a need to balance this with improved running capability for a more hybrid athlete profile.
Segments to Improve
Total Running Time: Ryan's running segments consistently lagged behind the average, with the most significant losses occurring after initial strong starts. To improve running efficiency, he should incorporate interval training and tempo runs to build endurance and speed. Additionally, focusing on running form and cadence can enhance efficiency and reduce fatigue.
Drills: Incorporate strides and hill sprints to improve speed and power.
Exercises: Focus on core and leg strength workouts, such as planks, lunges, and squats, to support running performance.
Burpees Broad Jump: This segment was 53 seconds slower than average, indicating a need for better explosive power and endurance. Ryan should focus on plyometric exercises to enhance his ability to perform repetitive explosive movements.
Drills: Box jumps and plyo push-ups to increase explosiveness and upper body strength.
Form Correction: Maintain a steady rhythm and focus on efficient jump transitions to conserve energy.
Roxzone: Spending 32 seconds more in the Roxzone suggests a need for faster transitions. Practicing transitions between exercises will help reduce downtime.
Techniques: Practice quick equipment handling and setup during workouts.
Routine: Incorporate circuit training with timed transitions to simulate race conditions.
Sandbag Lunges: Although only slightly slower than average, improving lunge efficiency can contribute to overall performance.
Exercises: Weighted lunges and step-ups to build strength and stability.
Form Correction: Focus on maintaining a strong, upright posture and controlled descent.
Race Strategies
Start with a Controlled Pace: Begin the race at a sustainable pace to avoid early fatigue and maintain consistency throughout.
Prioritize Transitions: Develop a transition strategy to minimize Roxzone time. Practice moving efficiently between exercises.
Compromised Running Drills: Simulate race conditions by performing running drills immediately after strength exercises to adapt to fatigue.
Nutritional Strategy: Ensure adequate hydration and energy replenishment during the race to sustain performance.
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