Atkins Keesha
Hyrox Result
Dive into this athlete’s performance at 2024 Perth 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
967 similar athletes.
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 Women
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 967 athletes with similar finish time in Hyrox Women
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 967 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Atkins Keesha'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 Atkins Keesha'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 967 athletes with similar finish time in Hyrox Women
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 Atkins Keesha'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 Women
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 Atkins Keesha'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
00:47.
Check the detail of the improvement plan below.
00:20
Potential Improvement
42.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Keesha Atkins delivered a commendable performance at the 2024 Perth Hyrox race, finishing in the top 21% overall and the top 20% in her age group. Her total running time was impressive, clocking in at 1:35 faster than the average, indicating a strong running profile. This suggests that Keesha is more adept at running than strength-based tasks, as her transition times in the roxzone were notably slower than average. Her performance in the initial running segments was mixed, with Running 1 being slower than average, indicating a slightly conservative start, while subsequent runs were significantly faster, showcasing her adaptability and endurance across the race.
Segments to Improve
- Roxzone: Keesha's time spent in the roxzone was significantly slower than average, indicating potential for improvement in transitions and overall fitness. To enhance her transition efficiency, Keesha should focus on:
- Transition Drills: Practice quick changes between different exercises and running to reduce downtime.
- Interval Training: Incorporate high-intensity interval training (HIIT) to improve cardiovascular fitness and recovery speed.
- Wall Balls: Her performance was slower than average. To improve, Keesha should:
- Form Correction: Ensure proper squat depth and use of leg drive to reduce fatigue.
- Strength Training: Incorporate wall ball practice with progressive overload to build endurance and technique.
- Farmers Carry: With a slower time, Keesha could benefit from:
- Grip Strength Exercises: Practice farmers runs with heavier weights to build grip and core strength.
- Core Stability Work: Include planks and rotational exercises to enhance overall stability during carries.
- Sandbag Lunges: While relatively close to the average, improvement can be achieved by:
- Lunge Variations: Practice with additional weight and different lunge techniques to build strength and balance.
- Leg Strength Workouts: Incorporate exercises like squats and deadlifts to improve leg power.
- Sled Push: Although slightly faster than average, further gains can be made by:
- Plyometric Training: Use box jumps and explosive movements to enhance lower body power.
- Push Technique: Practice sled pushes with focus on maintaining a low and steady form for maximum efficiency.
Race Strategies
- Start Steady: Given the slower start in Running 1, Keesha should aim for a balanced pace, conserving energy for later segments.
- Optimize Transitions: Quick and efficient transitions can significantly lower overall time. Focus on smooth transitions between running and exercises.
- Compromised Running: Practice running after strength exercises to simulate race conditions and adapt pacing strategies accordingly.
- Energy Conservation: Maintain a steady exertion rate throughout strength exercises to avoid excessive fatigue impacting running segments.
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