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.
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 Macrae Lachie'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 Macrae Lachie'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 Macrae Lachie'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 Macrae Lachie'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
04:52.
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
Lachie Macrae demonstrated a strong overall performance in the 2024 Melbourne Hyrox race, securing an impressive rank within the top 12% of all participants. Notably, his total running time was 1:48 faster than the average, indicating a robust runner profile. However, some strength-based segments, such as the Burpees Broad Jump and Sandbag Lunges, showed room for improvement. The analysis suggests that Lachie's pacing was relatively well-balanced at the start, with strong performances in the early running segments, although there was a marked slowdown in later parts of the race, possibly due to fatigue from the more demanding strength exercises.
Segments to Improve
Burpees Broad Jump: Lachie was 1:32 slower than average, ranking in the 98th percentile. To improve, Lachie should work on explosive strength and endurance. Specific exercises include:
Plyometric drills: Box jumps and squat jumps to enhance explosive power.
Burpee variations: Incorporate lateral burpees and burpee box jumps to simulate race conditions.
HIIT training: High-intensity interval sessions focusing on burpees to build endurance under fatigue.
Sandbag Lunges: With Lachie being 47 seconds slower than average, he ranks in the 89th percentile. To enhance performance:
Weighted lunges: Practice with varying weights to build strength and stamina.
Core stability exercises: Planks and Russian twists to improve balance and control during lunges.
Running with resistance: Use resistance bands to simulate the added load of the sandbag during running segments.
Sled Pull: Lachie was 25 seconds slower than average (75th percentile). Focus on:
Back and shoulder strength: Incorporate exercises like bent-over rows and face pulls.
Grip strength drills: Farmer's walks and dead hangs to enhance pulling efficiency.
Practice with heavier sleds: Gradually increase sled weight during training to build strength and endurance.
Roxzone: While slightly faster than average, Lachie should aim to further reduce transition times. Strategies include:
Transition drills: Practice quick transitions between exercises to minimize downtime.
Cardiovascular fitness: Enhance overall fitness to reduce recovery time needed between zones.
Race Strategies
Pacing: Maintain a steady pace throughout the race, especially in running segments following high-intensity exercises. Consider starting slightly slower to conserve energy for later stages.
Efficient Transitions: Optimize transition times by practicing transitions in training. Consider visualizing each transition to mentally prepare during the race.
Focus on Weak Segments: Prioritize strategy and energy management for known weaker segments, such as the Burpees Broad Jump and Sandbag Lunges, to prevent them from significantly impacting overall performance.
Nutrition and Hydration: Ensure adequate fueling and hydration leading up to and during the race to sustain energy levels.