Dive into this athlete’s performance at 2023 London 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.
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.
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.
This section showcases the entire Mcilwee Iain'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 Mcilwee Iain's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Mcilwee Iain'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.
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 Mcilwee Iain'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 04:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:28 | 07:05 to 05:37 | 31.0% |
| Run Total | 00:48 | 45:05 to 44:17 | 16.9% |
| Sled Pull | 00:39 | 05:45 to 05:06 | 13.7% |
| Sled Push | 00:31 | 03:30 to 02:59 | 10.9% |
| Rowing | 00:28 | 05:21 to 04:53 | 9.9% |
| Farmers Carry | 00:24 | 02:37 to 02:13 | 8.5% |
| Ski Erg | 00:21 | 04:51 to 04:30 | 7.4% |
| Wall Balls | 00:05 | 06:50 to 06:45 | 1.8% |
| Sandbag Lunges | 00:00 | 05:11 to 05:11 | 0.0% |
| Mcilwee Iain | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:58 | 00:00 | 04:46 +00:12 | 00:00 +00:00 |
| Ski Erg | 04:51 | 04:58 | 04:33 +00:18 | 04:46 +00:12 |
| Running 2 | 05:02 | 09:49 | 05:14 -00:12 | 09:19 +00:30 |
| Sled Push | 03:30 | 14:51 | 03:07 +00:23 | 14:33 +00:18 |
| Running 3 | 05:19 | 18:21 | 05:44 -00:25 | 17:40 +00:41 |
| Sled Pull | 05:45 | 23:40 | 05:21 +00:24 | 23:24 +00:16 |
| Running 4 | 08:45 | 29:25 | 05:43 +03:02 | 28:45 +00:40 |
| Burpees Broad Jump | 07:05 | 38:10 | 05:55 +01:10 | 34:28 +03:42 |
| Running 5 | 05:25 | 45:15 | 05:54 -00:29 | 40:23 +04:52 |
| Rowing | 05:21 | 50:40 | 04:57 +00:24 | 46:17 +04:23 |
| Running 6 | 05:04 | 56:01 | 05:44 -00:40 | 51:14 +04:47 |
| Farmers Carry | 02:37 | 01:01:05 | 02:20 +00:17 | 56:58 +04:07 |
| Running 7 | 05:05 | 01:03:42 | 05:43 -00:38 | 59:18 +04:24 |
| Sandbag Lunges | 05:11 | 01:08:47 | 05:33 -00:22 | 01:05:01 +03:46 |
| Running 8 | 05:31 | 01:13:58 | 06:28 -00:57 | 01:10:34 +03:24 |
| Wall Balls | 06:50 | 01:19:29 | 07:11 -00:21 | 01:17:02 +02:27 |
| Roxzone | 05:35 | 01:31:47 | 07:34 -01:59 | 01:31:47 |
Splits to Improve:
1. Running 4 (00:08:45): Iain lost 03:03 compared to the average time for this running segment. To improve this split, he should focus on increasing his running endurance and speed. Incorporating interval training, such as tempo runs and speed intervals, can help him improve his running performance. Additionally, working on his running form and technique can also contribute to faster times.
2. Burpees Broad Jump (00:07:05): Iain lost 01:32 compared to the average time for this segment. To improve in this area, he should focus on increasing his upper body and core strength. Incorporating exercises such as push-ups, planks, and burpees into his training routine can help improve his performance in the Burpees Broad Jump.
3. Run Total (00:45:05): Iain's total running time was 01:20 slower than the average. To improve his overall running performance, he should focus on increasing his endurance and speed. Incorporating long distance runs, interval training, and hill sprints into his training routine can help him improve his running performance.
4. Rowing (00:05:21): Iain lost 00:28 compared to the average time for this segment. To improve in this area, he should focus on increasing his upper body and core strength. Incorporating exercises such as rowing machine workouts, pull-ups, and bent-over rows into his training routine can help improve his performance in the rowing segment.
5. Best Lap (00:04:58): Iain's best lap time was 00:21 slower than the average. To improve his lap times, he should focus on increasing his running speed and endurance. Incorporating interval training, such as tempo runs and speed intervals, can help him improve his lap times.
6. Running 1 (00:04:58): Iain lost 00:21 compared to the average time for this running segment. To improve in this area, he should focus on increasing his running speed and endurance. Incorporating interval training, such as tempo runs and speed intervals, can help him improve his performance in the running 1 segment.
7. Ski Erg (00:04:51): Iain lost 00:19 compared to the average time for this segment. To improve in this area, he should focus on increasing his upper body and core strength. Incorporating exercises such as ski erg workouts, push-ups, and planks into his training routine can help improve his performance in the ski erg segment.
8. Farmers Carry (00:02:37): Iain lost 00:13 compared to the average time for this segment. To improve in this area, he should focus on increasing his grip strength and overall body strength. Incorporating exercises such as farmer's carries, deadlifts, and grip strengthening exercises into his training routine can help improve his performance in the farmers carry segment.
- Transition Efficiency: Iain should aim to minimize the time spent in the roxzone and transitions between segments. Improving his overall fitness and practicing quick transitions can help him save valuable time during the race.
- Strength Training: To improve his overall performance, Iain should incorporate strength training exercises into his training routine. Focusing on exercises that target the specific muscle groups used in the HYROX race, such as squats, lunges, push-ups, and rows, can help improve his strength and performance in the various segments.
- Endurance Training: Increasing his overall endurance through long distance runs, interval training, and hill sprints can improve Iain's overall performance in the race. Incorporating these types of workouts into his training routine will help him build the necessary stamina to perform well throughout the entire race.
- Form Corrections: Iain should work on refining his running form to maximize efficiency and reduce the risk of injury. Incorporating drills and exercises that focus on proper running technique, such as high knees, butt kicks, and strides, can help improve his overall running performance.
By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Iain Mcilwee can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Goossens Maarten | 2024 Amsterdam | 01:31:42 | |
| Rohner Marc | 2022 Frankfurt | 01:31:27 | |
| Bailey Julian | 2024 Sydney | 01:31:34 | |
| Martini Mensch Hugo | 2024 London | 01:31:23 | |
| Mrzygłodzki Grzegorz | 2024 Poznan | 01:32:05 | |
| Dziuba Marcin | 2024 Poznan | 01:31:48 | |
| Bugueno Milenko | 2023 München | 01:31:37 | |
| Lai Ryner | 2024 Singapore National Stadium | 01:31:29 | |
| Backenhaus Daniel | 2024 Taipei | 01:31:34 | |
| Decgnet Pascal | 2024 Paris | 01:31:55 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
