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
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 Mcgavin Paul'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 Mcgavin Paul'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 Mcgavin Paul'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 Mcgavin Paul'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
04:56.
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
Paul Mcgavin showcased a commendable effort in the 2024 Glasgow HYROX race. With an overall rank of 1054 out of 1390 athletes and a rank of 258 in his age group, Paul placed in the top 75% and 80% respectively, indicating a strong competitive spirit. His total running time was 01:55 faster than average, highlighting running as a significant strength. This suggests Paul has a more runner-oriented profile, excelling in endurance and speed over distances. However, there's room for improvement in his strength-focused exercises, as indicated by slower-than-average times in several segments. A balanced approach to training, targeting both endurance and strength, could elevate Paul's future race performances. The pacing analysis suggests a well-managed energy distribution across the running segments, with a strong start and consistent performance throughout.
Segments to Improve
Wall Balls: This segment was significantly slower than the average, indicating a need for improved muscular endurance and technique. Suggested exercises include thrusters, squat presses, and medicine ball throws to build lower body and shoulder strength. Incorporating high-intensity interval training (HIIT) with these exercises can also improve endurance and power.
Sandbag Lunges: The slower time suggests a need for better leg strength and stability. Training should focus on lunges with weight variations, step-ups, and Bulgarian split squats. These exercises will enhance leg strength, balance, and core stability, crucial for maintaining form and speed during lunges.
Farmer's Carry: A significantly slower time indicates a need for improved grip strength and overall endurance. Incorporate farmer's walks, dead hangs, and wrist curls into training routines. Also, practicing loaded carries over varying distances can help adapt to the demands of this segment.
Sled Push: The slower time points to a need for enhanced lower body power and endurance. Focus on leg press, squats, and sled push drills with progressive overload to build strength and explosive power necessary for this segment.
Race Strategies
Warm-Up: Implement a comprehensive warm-up routine focusing on dynamic stretches and light cardio to prepare the body for the race's demands, reducing the risk of injury and improving overall performance.
Pacing: Given Paul's stronger running profile, maintaining a steady pace in the running segments while conserving energy for strength-based exercises is crucial. Developing a race-day strategy that balances effort across all segments can lead to overall time improvement.
Transitions: Work on reducing transition times between exercises by practicing quick changes and setups in training sessions. This could significantly improve the overall time, as quicker transitions can compensate for slower exercise segments.
Strength Endurance: Since the total running time indicates a strong running capability, focusing on building strength endurance through circuit training that mimics race day conditions can help balance Paul's performance. Incorporating exercises that target weaknesses identified in the race analysis will be key.
In conclusion, Paul Mcgavin has demonstrated a solid foundation in running, which he can leverage to improve his overall HYROX race performance. By addressing the identified areas of improvement with targeted training strategies, and adopting effective race-day strategies, Paul can aim for a more balanced profile, enhancing both his strength and endurance capabilities for future races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men