Dive into this athlete’s performance at 2024 Glasgow 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
62 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 62 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 62 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Macinnes James'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 Macinnes James'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 62 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 Macinnes James'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 Macinnes James'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
22:32.
Check the detail of the improvement plan below.
Based on 62 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
James Macinnes demonstrated a strong running profile in the 2024 Glasgow HYROX event, finishing with a Total running time of 01:00:34, which was 13:58 faster than average. This indicates a significant strength in endurance and pace over distance. However, his performance in the strength-based exercises, particularly Wall Balls, Burpees Broad Jump, and Sled Pull, was significantly below average, suggesting a need for a more balanced training approach that includes both strength and endurance components. His pacing started strong but showed signs of struggle in maintaining consistency during the strength segments, impacting his overall ranking and time.
Segments to Improve:
Wall Balls: James's performance was 04:36 slower than average, indicating a need for improvement in both strength and technique. Incorporating air squats, thrusters, and medicine ball throws into his training could improve muscular endurance and power. Focusing on form, such as squat depth and ball targeting, during fatigue will enhance efficiency.
Burpees Broad Jump: This segment was 05:08 slower than average. To improve, James should focus on plyometric exercises like box jumps, standing long jumps, and burpee variations to increase explosive power and coordination. Practicing the rhythm and flow of the movement can also decrease transition time between jumps.
Sled Pull: Being 03:40 slower than average suggests a need for enhanced pulling strength and technique. Incorporating deadlifts, farmer's walks, and weighted sled drags can build the necessary strength. Technique drills focusing on body positioning and leverage can also improve efficiency in this segment.
Race Strategies:
Transition Efficiency: James should focus on minimizing rest and transition times between exercises by practicing quick switches in training scenarios. This could include simulated race circuits with reduced rest intervals to mimic race conditions closely.
Pacing: Given his strong running ability, James might benefit from a more conservative start in the running segments to conserve energy for the strength exercises. Interval training that combines running with strength exercises can help simulate the race's demands and improve pacing strategies.
Strength Endurance: Focusing on high-rep, low-rest training for strength exercises can improve muscular endurance. This approach will help James maintain performance levels even under fatigue, a crucial aspect for better handling the later stages of the race.
By addressing these areas of improvement with targeted training and strategic race planning, James Macinnes has the potential to significantly enhance his overall performance in future HYROX events. Balancing his evident running strength with improved efficiency and power in strength-based segments will be key to climbing the ranks in his age group and overall standings.