Nicola Macdonald, Michael Macdonald Hyrox Result

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.

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Performance Highlights

GBR Flag Nicola Macdonald GBR Flag Michael Macdonald Mixed 50-59 #94034 01:31:26 20th in AG | Top 54.1% 587th | Top 69.9%
-04:39
47:12
Run Total
-00:34
05:54
Avg. Lap
-00:13
05:28
Best Lap
+06:46
38:07
Workout Total
+00:50
04:45
Avg. Workout
-02:07
06:11
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 Doubles Mixed

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Percentile based on all the athletes who competed in Hyrox Doubles Mixed

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 his 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 performance we identified a possible improvement of 07:11. Check the detail of the improvement plan below.

02:49 Potential Improvement 39.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Sandbag Lunges 02:49 (From 07:14 to 04:25) 39.2%
Wall Balls 02:15 (From 07:01 to 04:46) 31.3%
BBJ 01:05 (From 04:57 to 03:52) 15.1%
Sled Push 00:33 (From 02:53 to 02:20) 7.7%
Farmers Carry 00:18 (From 02:16 to 01:58) 4.2%
Sled Pull 00:11 (From 04:37 to 04:26) 2.6%
Ski Erg 00:00 (From 04:20 to 04:20) 0.0%
Rowing 00:00 (From 04:49 to 04:49) 0.0%
Run Total 00:00 (From 47:12 to 47:12) 0.0%

Splits Time

Nicola Macdonald, Michael Macdonald Perfect Race
Splits Total Average Total
Running 1 05:28 00:00 05:53 -00:25 00:00 +00:00
Ski Erg 04:20 05:28 04:25 -00:05 05:53 -00:25
Running 2 05:30 09:48 06:07 -00:37 10:18 -00:30
Sled Push 02:53 15:18 02:20 +00:33 16:25 -01:07
Running 3 05:41 18:11 06:27 -00:46 18:45 -00:34
Sled Pull 04:37 23:52 04:27 +00:10 25:12 -01:20
Running 4 05:51 28:29 06:29 -00:38 29:39 -01:10
Burpees Broad Jump 04:57 34:20 03:52 +01:05 36:08 -01:48
Running 5 06:01 39:17 06:41 -00:40 40:00 -00:43
Rowing 04:49 45:18 04:57 -00:08 46:41 -01:23
Running 6 06:09 50:07 06:33 -00:24 51:38 -01:31
Farmers Carry 02:16 56:16 01:56 +00:20 58:11 -01:55
Running 7 06:06 58:32 06:34 -00:28 01:00:07 -01:35
Sandbag Lunges 07:14 01:04:38 04:28 +02:46 01:06:41 -02:03
Running 8 06:30 01:11:52 07:03 -00:33 01:11:09 +00:43
Wall Balls 07:01 01:18:22 04:56 +02:05 01:18:12 +00:10
Roxzone 06:11 01:31:26 08:18 -02:07 01:31:26
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nicola and Michael, you both put in a solid effort at the 2024 Glasgow Hyrox event, finishing with an overall time of 01:31:26, which places you in the top 69% of the field. That’s a commendable achievement, especially in the mixed doubles category for your age group! 🚀 Your total running time of 00:47:12 is impressively faster than average, showcasing your strength as runners. Based on your pacing, it seems like you guys started strong, particularly with that best running lap of 00:05:28, which is a fantastic way to kick off the race. However, as the race progressed, you both seemed to slow down a bit during some of the strength-based exercises, indicating an area of opportunity for improvement.

This performance suggests you have a runner's profile, and while you’ve clearly got the endurance, there's room to enhance your strength work to match your running prowess. Think of it this way: you’re like a well-tuned sports car that occasionally needs a bit of muscle to haul those heavier weights! 💪

Segments to Improve:

Now, let’s dig into the segments that need some extra attention:

  • Sandbag Lunges (00:07:14): This segment was your slowest and the most significant area for improvement. Lunges require not just strength but also balance and endurance. To enhance your performance here, integrate single-leg exercises into your routine. Try Bulgarian split squats and weighted lunges, focusing on maintaining form under fatigue. Also, consider practicing with a heavier sandbag to build that strength and stability.
  • Wall Balls (00:07:01): Similar to lunges, wall balls demand not only lower body strength but also an explosive upper body movement. To improve, work on your squats separately; add in jump squats to develop explosive power. Practice your wall ball technique by ensuring your squat depth is adequate, and aim for a consistent target height to improve accuracy and rhythm.
  • Burpees Broad Jump (00:04:57): This segment was a bit slower as well. Burpees can be a killer! To enhance your efficiency, break the movement into manageable parts during training. Practice the burpee and broad jump separately, focusing on getting up quickly from the ground and landing softly. Consider doing a conditioning workout that includes burpees with a focus on speed and transitions.
  • Sled Push (00:02:53): You fell behind the average here, which might indicate that you need to build more leg strength and power. Incorporate sled pushes into your training regimen with varied weights. Start lighter to focus on form and speed, then gradually increase the load as your strength improves.
Race Strategies:

For your next race, let’s implement some key strategies:

  • Pacing: Start strong, but be mindful of maintaining your pace throughout the running sections. If you feel great during the first lap, keep a steady speed rather than going all out. Consistency is key!
  • Transitions: Your roxzone time of 00:06:11 indicates some slower transitions. Practice your transitions in training; treat them like mini-sprints. The quicker you can move from one exercise to the next, the less time you waste.
  • Focus on Technique: During strength segments, prioritize form over speed. It’ll pay off in the long run (pun intended!). If you’re not sure about your form, consider filming yourself or working with a coach to refine your movements.
Conclusion:

Nicola and Michael, you’ve got the foundation and the heart to go even further. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing your limits, and don’t forget to enjoy the journey along the way! The next race will be your canvas, and you're the artists. Now, let’s turn those identified weaknesses into strengths and get ready to crush it next time! 💪💥🏆

As your Rox-Coach, I’m here to guide you every step of the way. Let’s keep grinding and reaching for greatness—because you both deserve it! Now, go out there and show the world what you’re made of! 🚀

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 Doubles Mixed
Similar Athletes
Reinhard Pointke, Anke Pointke 2024 Köln 01:31:38
Sandra Ortega Valencia, Isaac Bustillo RodrĂ­guez 2022 Madrid 01:31:34
Neil Marsh, Sharon Birch 2023 London 01:31:46
Iris Weyand, Armin Degner 2019 Frankfurt 01:31:24
Pablo Espinosa GarcĂ­a, Esther Garcia Hernandez 2023 Valencia 01:31:43
Jenoe Varga, Miriam Kopp 2023 Frankfurt 01:31:13
Lauren Hoshiko, Joseph Esparza 2024 Anaheim 01:31:14
Shane Johnson, Meagen Johnson 2024 Chicago 01:31:02
Derk Van Noord, Simone Van Noord 2023 Amsterdam 01:31:45
Gaelle Louchart, Sylvain Balois 2023 Paris 01:31:27
Other Results from this athlete
2024 Madrid Nicola Macdonald, Michael Macdonald 01:32:51
2024 Dublin Alistair Shields, Nicola Macdonald 01:23:17

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