Mcgrath Jack 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

IRL IRL Flag Men 30-34 #154033 01:28:17 151st in AG | Top 27.5% 632nd | Top 25.8%
-00:25
43:30
Run Total
-00:03
05:26
Avg. Lap
+00:30
05:09
Best Lap
-01:04
36:14
Workout Total
-00:08
04:31
Avg. Workout
+01:33
08:39
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 Mcgrath Jack'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 Mcgrath Jack'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 Mcgrath Jack'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 Mcgrath Jack'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 02:27. Check the detail of the improvement plan below.

00:52 Potential Improvement 35.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 00:52 05:55 to 05:03 35.4%
Run Total 00:39 43:30 to 42:51 26.5%
Ski Erg 00:26 04:52 to 04:26 17.7%
Farmers Carry 00:12 02:19 to 02:07 8.2%
Wall Balls 00:10 06:32 to 06:22 6.8%
Rowing 00:08 04:56 to 04:48 5.4%
Sled Push 00:00 02:27 to 02:27 0.0%
Sled Pull 00:00 04:13 to 04:13 0.0%
Burpees Broad Jump 00:00 05:00 to 05:00 0.0%

Splits Time

Mcgrath Jack Perfect Race
Splits Total Average Total
Running 1 05:54 00:00 04:42 +01:12 00:00 +00:00
Ski Erg 04:52 05:54 04:29 +00:23 04:42 +01:12
Running 2 05:16 10:46 05:05 +00:11 09:11 +01:35
Sled Push 02:27 16:02 02:59 -00:32 14:16 +01:46
Running 3 05:09 18:29 05:33 -00:24 17:15 +01:14
Sled Pull 04:13 23:38 05:04 -00:51 22:48 +00:50
Running 4 05:09 27:51 05:32 -00:23 27:52 -00:01
Burpees Broad Jump 05:00 33:00 05:34 -00:34 33:24 -00:24
Running 5 05:22 38:00 05:42 -00:20 38:58 -00:58
Rowing 04:56 43:22 04:52 +00:04 44:40 -01:18
Running 6 05:13 48:18 05:34 -00:21 49:32 -01:14
Farmers Carry 02:19 53:31 02:14 +00:05 55:06 -01:35
Running 7 05:12 55:50 05:33 -00:21 57:20 -01:30
Sandbag Lunges 05:55 01:01:02 05:19 +00:36 01:02:53 -01:51
Running 8 06:17 01:06:57 06:12 +00:05 01:08:12 -01:15
Wall Balls 06:32 01:13:14 06:47 -00:15 01:14:24 -01:10
Roxzone 08:39 01:28:17 07:06 +01:33 01:28:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jack McGrath delivered a commendable performance, finishing in the top 35% overall and the top 37% within his age group. With a total running time of 00:43:30, he was 43 seconds faster than the average, indicating a strong running capability. This suggests he has a runner profile, with a need to focus more on strength-based exercises to become a more balanced athlete. His pacing analysis shows that he might have started a bit conservatively, with his first running segment being notably slower than the average. However, he gained traction as the race progressed, consistently outperforming the average in subsequent runs.

Segments to Improve

  • Roxzone (00:02:36 slower than 25th percentile): Improved transition times can significantly enhance overall performance. Focus on exercises that boost cardiovascular fitness and agility, such as high-intensity interval training (HIIT) and agility drills. Incorporate plyometric exercises like box jumps and lateral hops to improve quickness and transition efficiency.
  • Sandbag Lunges (00:01:14 slower than 25th percentile): Strengthening the lower body will be key. Include weighted lunges, Bulgarian split squats, and deadlifts in your training regimen. Focus on form by ensuring knee alignment over the toes and maintaining an upright torso to prevent forward lean.
  • Wall Balls (00:00:44 slower than 25th percentile): Enhance shoulder and leg endurance with exercises like thrusters, overhead presses, and squats. Practice wall balls with a focus on consistent breathing and rhythm to maintain efficiency throughout the set.
  • Ski Erg (00:00:34 slower than 25th percentile): Improve upper body strength and technique. Engage in lat pulldowns, tricep extensions, and core-strengthening exercises. Practice the ski erg focusing on smooth, powerful pulls with a strong core engagement.
  • Burpees Broad Jump (00:00:21 slower than 25th percentile): Develop explosive power with box jumps, burpees with lateral jumps, and squat jumps. Ensure to maintain a strong core and land softly to reduce impact.
  • Farmers Carry (00:00:21 slower than 25th percentile): Build grip strength and core stability through dead hangs, farmer's walks with increasing weights, and core exercises like planks and Russian twists.

Race Strategies

  • Pacing Strategy: Start the race with a steady pace that is slightly faster than the average, avoiding a conservative start as observed in Running 1. This will help in maintaining a strong position early on.
  • Transition Optimization: Reduce time spent in the Roxzone by planning transitions and visualizing the move from one exercise to the next. Practice quick transitions between exercises in training.
  • Energy Management: Focus on maintaining a consistent energy output throughout the race. Use the strong running segments to recover from strength exercises, keeping a rhythm that conserves energy for later stages.
  • Technique Focus: Concentrate on maintaining proper form for each segment to prevent fatigue and maximize efficiency, especially in segments like sandbag lunges and wall balls.
Similar Athletes
Gaël Damour 2023 Barcelona 01:28:32
Davidson Daniel 2023 Dallas 01:28:02
Gomez Timothy 2024 Taipei 01:28:39
Anderson Dan 2024 Singapore National Stadium 01:28:32
Larkin Michael 2024 Dublin 01:28:25
Gomez Miranda Javier 2023 Valencia 01:28:38
Hashem Mostafa 2024 Dubai 01:27:47
Schlönvoigt Tobias 2024 Frankfurt 01:28:15
Gorgoglione Paolo 2024 Rimini 01:28:07
Bruggeman Juls 2024 Rotterdam 01:28:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download