Keenaghan Sean Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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.

Performance Highlights

IRL IRL Flag Men 40-44 #145048 01:31:35 128th in AG | Top 32.7% 729th | Top 29.8%
-01:28
43:46
Run Total
-00:10
05:28
Avg. Lap
+00:04
04:51
Best Lap
-00:28
38:21
Workout Total
-00:04
04:47
Avg. Workout
+01:55
09:32
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 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 Keenaghan Sean'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 Keenaghan Sean'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 Keenaghan Sean'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 Keenaghan Sean'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 02:55. Check the detail of the improvement plan below.

01:00 Potential Improvement 34.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Farmers Carry 01:00 03:13 to 02:13 34.3%
Sandbag Lunges 00:52 06:11 to 05:19 29.7%
Sled Pull 00:31 05:37 to 05:06 17.7%
Ski Erg 00:19 04:49 to 04:30 10.9%
Rowing 00:12 05:05 to 04:53 6.9%
Burpees Broad Jump 00:01 05:38 to 05:37 0.6%
Sled Push 00:00 02:20 to 02:20 0.0%
Wall Balls 00:00 05:28 to 05:28 0.0%
Run Total 00:00 43:46 to 43:46 0.0%

Splits Time

Keenaghan Sean Perfect Race
Splits Total Average Total
Running 1 05:02 00:00 04:47 +00:15 00:00 +00:00
Ski Erg 04:49 05:02 04:33 +00:16 04:47 +00:15
Running 2 04:51 09:51 05:14 -00:23 09:20 +00:31
Sled Push 02:20 14:42 03:06 -00:46 14:34 +00:08
Running 3 05:03 17:02 05:43 -00:40 17:40 -00:38
Sled Pull 05:37 22:05 05:19 +00:18 23:23 -01:18
Running 4 05:22 27:42 05:41 -00:19 28:42 -01:00
Burpees Broad Jump 05:38 33:04 05:53 -00:15 34:23 -01:19
Running 5 05:34 38:42 05:53 -00:19 40:16 -01:34
Rowing 05:05 44:16 04:57 +00:08 46:09 -01:53
Running 6 05:28 49:21 05:43 -00:15 51:06 -01:45
Farmers Carry 03:13 54:49 02:20 +00:53 56:49 -02:00
Running 7 05:40 58:02 05:42 -00:02 59:09 -01:07
Sandbag Lunges 06:11 01:03:42 05:32 +00:39 01:04:51 -01:09
Running 8 06:49 01:09:53 06:26 +00:23 01:10:23 -00:30
Wall Balls 05:28 01:16:42 07:09 -01:41 01:16:49 -00:07
Roxzone 09:32 01:31:35 07:37 +01:55 01:31:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sean Keenaghan delivered a commendable performance in the 2024 Melbourne HYROX race, ranking in the top 40% overall and within his age group. His overall time of 01:31:35 demonstrates a balanced capability across both running and strength exercises, with a notable advantage in running. With a total running time of 00:43:46, Sean was 01:47 faster than the average, indicating a strong runner profile. This suggests that Sean has a natural aptitude for running, while his strength components require more focused improvement. His pacing strategy appeared consistent, with improvements in running times from segments Running 2 to Running 6, suggesting a well-paced race start and maintenance of speed throughout key segments.

Segments to Improve

  • Roxzone: Sean's roxzone time was 02:07 slower than average. Improving transition efficiency and reducing rest periods is crucial. Training Strategies: Incorporate high-intensity interval training (HIIT) with short rest periods to simulate race conditions. Practice dynamic transitions between exercises to reduce downtime.
  • Sandbag Lunges: This segment was 00:41 slower than average. Training Strategies: Focus on leg strength and stability with exercises like weighted lunges and split squats. Pay attention to form, maintaining a straight back and ensuring knees do not extend past toes.
  • Farmers Carry: At 00:53 slower than average, grip and shoulder strength need enhancement. Training Strategies: Incorporate Farmers Walks with varying weights and distances. Add deadlifts and shrugs to improve grip and upper body strength.
  • Sled Pull: 00:19 slower than average. Training Strategies: Focus on back and core strength with exercises like rows and planks. Practice sled pulls with increasing resistance to improve endurance and technique.
  • Burpees Broad Jump: Although slightly faster than average, there's room for a 00:40 improvement. Training Strategies: Improve explosive power with plyometric exercises such as box jumps and burpees. Concentrate on maintaining a steady pace without sacrificing form.
  • Ski Erg: 00:16 slower than average. Training Strategies: Work on upper body endurance and timing. Include interval training on the ski erg to improve technique and efficiency.
  • Rowing: Slightly slower than average by 00:08. Training Strategies: Focus on rowing drills to enhance rhythm and power application. Incorporate resistance training for the back and legs to maximize stroke power.

Race Strategies

  • Transition Efficiency: Practice quick transitions between exercises during training sessions to simulate race conditions and reduce roxzone times.
  • Pacing Strategy: Maintain a steady pace throughout the race, leveraging running strengths while conserving energy for high-intensity segments.
  • Nutritional Strategy: Ensure adequate nutrition and hydration before and during the race to maintain energy levels and prevent fatigue.
  • Mental Focus: Develop mental resilience strategies, such as visualization and breathing techniques, to stay focused and calm during challenging segments.
Similar Athletes
Kaus Benjamin 2018 Leipzig 01:31:53
Tan Tristan 2023 Melbourne 01:31:34
Steinbrecher Mario 2019 Nürnberg 01:31:49
Shaw Chris 2024 Glasgow 01:31:43
Enger Andre 2019 Hannover 01:31:06
Muñoz Cortés Kevin 2024 Madrid 01:31:19
Payton Troy 2020 Chicago 01:32:02
Schulman Mitchell 2024 Fort Lauderdale 01:31:53
Strathern Sam 2024 London 01:31:53
Van Driel Jorden 2024 Rotterdam 01:31:32

Measure Your Performance Against Top Athletes

Other Results from this athlete
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