Mcdonnell Keith Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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 64 similar athletes.

Performance Highlights

IRL IRL Flag Men 45-49 #112023 02:24:45 187th in AG | Top 100.0% 1761st | Top 100.2%
-07:10
01:03:50
Run Total
-00:53
07:59
Avg. Lap
+00:46
07:13
Best Lap
+08:11
01:08:36
Workout Total
+01:01
08:34
Avg. Workout
-00:58
12:24
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 64 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 64 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Mcdonnell Keith'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 Mcdonnell Keith'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 64 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 Mcdonnell Keith'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 Mcdonnell Keith'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 18:43. Check the detail of the improvement plan below.

07:20 Potential Improvement 39.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 07:20 15:46 to 08:26 39.2%
Burpees Broad Jump 04:20 13:27 to 09:07 23.2%
Run Total 04:11 01:03:50 to 59:39 22.4%
Wall Balls 02:52 14:09 to 11:17 15.3%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Push 00:00 04:24 to 04:24 0.0%
Sled Pull 00:00 07:50 to 07:50 0.0%
Rowing 00:00 05:32 to 05:32 0.0%
Farmers Carry 00:00 02:52 to 02:52 0.0%

Splits Time

Mcdonnell Keith Perfect Race
Splits Total Average Total
Running 1 03:42 00:00 06:27 -02:45 00:00 +00:00
Ski Erg 04:36 03:42 05:10 -00:34 06:27 -02:45
Running 2 07:18 08:18 07:33 -00:15 11:37 -03:19
Sled Push 04:24 15:36 04:39 -00:15 19:10 -03:34
Running 3 09:18 20:00 08:47 +00:31 23:49 -03:49
Sled Pull 07:50 29:18 07:56 -00:06 32:36 -03:18
Running 4 09:10 37:08 08:51 +00:19 40:32 -03:24
Burpees Broad Jump 13:27 46:18 10:20 +03:07 49:23 -03:05
Running 5 09:34 59:45 09:38 -00:04 59:43 +00:02
Rowing 05:32 01:09:19 05:56 -00:24 01:09:21 -00:02
Running 6 08:42 01:14:51 09:05 -00:23 01:15:17 -00:26
Farmers Carry 02:52 01:23:33 03:17 -00:25 01:24:22 -00:49
Running 7 08:58 01:26:25 09:01 -00:03 01:27:39 -01:14
Sandbag Lunges 15:46 01:35:23 10:10 +05:36 01:36:40 -01:17
Running 8 07:13 01:51:09 11:36 -04:23 01:46:50 +04:19
Wall Balls 14:09 01:58:22 12:57 +01:12 01:58:26 -00:04
Roxzone 12:24 02:24:45 13:22 -00:58 02:24:45
Based on 64 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Keith Mcdonnell has shown an impressive performance in the HYROX 2024 Dublin race. He ranks in the top 65% of all athletes, and the top 70% in his age group of 45-49. Keith's overall time of 02:24:45 is commendable, particularly his total running time of 01:03:50, which is faster than average by 06:32. This suggests that Keith's strengths lie in his running capabilities, as confirmed by his best running lap of 00:07:13.

Moreover, Keith's Roxzone time of 00:12:24, faster than average by 01:05, indicates an excellent fitness level and efficient transition times between exercises. However, analysis of individual running segments suggests that Keith might be starting his race too fast, as evidenced by his first running segment being 02:43 faster than average. This could potentially lead to early fatigue impacting his performance in later segments.

Segments to Improve:

  • Sandbag Lunges: This segment took Keith 05:38 longer than the average time, placing him in the 95th percentile. To improve, Keith could incorporate more leg-strengthening exercises into his routine, such as weighted lunges and squats. Additionally, practicing lunges with a sandbag on uneven terrain could help mimic the race conditions and improve his performance.
  • Burpees Broad Jump: Keith's performance in this segment was 02:50 slower than average. To enhance his performance, Keith could focus on plyometric exercises like box jumps and burpee variations. He should also work on his form and ensure he is using his hips and legs to generate power during the jump rather than his upper body.
  • Wall Balls: Keith was 01:01 slower than average in this segment. To improve, Keith should incorporate exercises like thrusters and goblet squats that mimic the movement of wall balls. These exercises will help build strength and endurance in the key muscles used during this exercise.

Race Strategies:

Keith should consider the following strategies for better race performance:

  • Pacing: Given Keith's tendency to start the race at a faster pace, he should aim to start at a more controlled pace to conserve energy for later segments. This can be achieved through practice runs and interval training.
  • Transition efficiency: Although Keith has a good Roxzone time, there's still room for improvement. Practicing seamless transitions between different exercises can help reduce time spent in the Roxzone.
  • Strength Training: As Keith has a stronger running profile, he should focus more on strength training, particularly for exercises like Sandbag Lunges and Wall Balls. A balanced approach to strength and endurance training could help him improve his overall race time.
Similar Athletes
Piekarski Paweł 2024 Katowice 02:25:10
Osman Os 2023 Manchester 02:24:51
Woods Andrew 2023 Birmingham 02:24:27
Holz Jürgen 2024 Karlsruhe 02:25:01
Humphreys Jason 2023 London 02:25:05
Dubose Rory 2023 Dallas 02:25:03
Reid Graham 2022 London 02:25:08
Menon Ramesh 2023 Houston 02:25:15
Chou Shihen 2024 Hong Kong 02:24:17
Kuswoyo Henky 2024 Singapore 02:24:30

Measure Your Performance Against Top Athletes

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