Dive into this athlete’s performance at 2023 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 255 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 Macdonald Dion'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 Macdonald Dion'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 Macdonald Dion'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 Macdonald Dion'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 06:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:47 | 01:02:10 to 56:23 | 83.2% |
| Rowing | 00:51 | 06:25 to 05:34 | 12.2% |
| Wall Balls | 00:19 | 10:38 to 10:19 | 4.6% |
| Ski Erg | 00:00 | 05:00 to 05:00 | 0.0% |
| Sled Push | 00:00 | 03:35 to 03:35 | 0.0% |
| Sled Pull | 00:00 | 07:08 to 07:08 | 0.0% |
| Burpees Broad Jump | 00:00 | 08:12 to 08:12 | 0.0% |
| Farmers Carry | 00:00 | 02:14 to 02:14 | 0.0% |
| Sandbag Lunges | 00:00 | 07:23 to 07:23 | 0.0% |
| Macdonald Dion | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:20 | 00:00 | 05:52 -00:32 | 00:00 +00:00 |
| Ski Erg | 05:00 | 05:20 | 04:57 +00:03 | 05:52 -00:32 |
| Running 2 | 06:15 | 10:20 | 06:43 -00:28 | 10:49 -00:29 |
| Sled Push | 03:35 | 16:35 | 03:58 -00:23 | 17:32 -00:57 |
| Running 3 | 08:52 | 20:10 | 07:33 +01:19 | 21:30 -01:20 |
| Sled Pull | 07:08 | 29:02 | 07:10 -00:02 | 29:03 -00:01 |
| Running 4 | 07:40 | 36:10 | 07:32 +00:08 | 36:13 -00:03 |
| Burpees Broad Jump | 08:12 | 43:50 | 08:52 -00:40 | 43:45 +00:05 |
| Running 5 | 09:09 | 52:02 | 08:04 +01:05 | 52:37 -00:35 |
| Rowing | 06:25 | 01:01:11 | 05:40 +00:45 | 01:00:41 +00:30 |
| Running 6 | 07:18 | 01:07:36 | 07:44 -00:26 | 01:06:21 +01:15 |
| Farmers Carry | 02:14 | 01:14:54 | 03:05 -00:51 | 01:14:05 +00:49 |
| Running 7 | 07:47 | 01:17:08 | 07:46 +00:01 | 01:17:10 -00:02 |
| Sandbag Lunges | 07:23 | 01:24:55 | 08:24 -01:01 | 01:24:56 -00:01 |
| Running 8 | 09:52 | 01:32:18 | 09:56 -00:04 | 01:33:20 -01:02 |
| Wall Balls | 10:38 | 01:42:10 | 10:48 -00:10 | 01:43:16 -01:06 |
| Roxzone | 12:53 | 02:05:33 | 11:29 +01:24 | 02:05:33 |
In terms of his splits, Dion had some areas of strength and areas that need improvement. His best running lap was 00:05:20, which was 00:08 faster than the average. He also performed well in the sled push, with a time of 00:03:35, which was 01:00 faster than the average. Dion also excelled in the burpees broad jump, completing it in 00:08:12, which was 00:28 faster than the average.
To improve performance in the Run Total segment, Dion should focus on improving his overall fitness and reducing his transition time. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve his running endurance and speed. Additionally, practicing quick and efficient transitions between exercises can help minimize time lost.
In the Roxzone segment, Dion should work on improving his overall fitness and transition time. Incorporating circuit training and plyometric exercises can help improve his overall fitness and enhance his ability to transition quickly between exercises.
For the Running 5 and Running 3 segments, Dion should focus on improving his running endurance and speed. Incorporating long-distance runs, tempo runs, and interval training can help improve his running performance in these segments. Strength training exercises, such as lunges and squats, can also help improve his leg strength and running efficiency.
In the Rowing segment, Dion should work on improving his rowing technique and overall fitness. Incorporating rowing drills and exercises, such as rowing intervals and rowing with resistance, can help improve his rowing performance. Additionally, incorporating upper body strength exercises, such as pull-ups and push-ups, can help improve his rowing power.
For the Running 7 and Running 4 segments, Dion should focus on improving his running endurance and speed. Incorporating hill repeats, sprints, and interval training can help improve his running performance in these segments. Strength training exercises, such as lunges and squats, can also help improve his leg strength and running efficiency.
Dion should also prioritize efficient transitions between exercises. Practicing the transitions during training and focusing on speed and efficiency will help minimize time lost during the race.
Additionally, Dion should make a conscious effort to maintain proper form and technique during each exercise. This will help prevent injury and ensure optimal performance.
Overall, Dion's training should focus on improving his overall fitness, running endurance, and transition time. By incorporating specific exercises, drills, and training routines tailored to his areas of improvement, he can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Ambrosch Michael | 2022 Frankfurt | 02:06:02 | |
| Lewis Simon | 2018 Hamburg | 02:05:27 | |
| Tsang Alfred | 2024 Melbourne | 02:05:48 | |
| Blum Dominik | 2022 Hamburg | 02:05:42 | |
| Mcnaughton Philip | 2024 Malaga | 02:05:29 | |
| Stevens Rob | 2024 Birmingham | 02:05:57 | |
| Dow James | 2024 Houston | 02:05:06 | |
| Moreno Company Gaspar | 2024 Bilbao | 02:05:24 | |
| Garcia Sergio | 2024 Houston | 02:06:02 | |
| Cheema Harjeet | 2021 London | 02:05:06 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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