Keenan Paul 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 1000 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #142012 01:33:20 224th in AG | Top 73.0% 1298th | Top 73.8%
+03:28
49:32
Run Total
+00:28
06:12
Avg. Lap
+00:46
05:37
Best Lap
-01:01
38:29
Workout Total
-00:08
04:48
Avg. Workout
-02:27
05:24
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 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 Keenan 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 Keenan 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 Keenan 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 Keenan 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 06:28. Check the detail of the improvement plan below.

04:29 Potential Improvement 69.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:29 49:32 to 45:03 69.3%
Burpees Broad Jump 01:54 07:42 to 05:48 29.4%
Rowing 00:05 05:01 to 04:56 1.3%
Ski Erg 00:00 04:24 to 04:24 0.0%
Sled Push 00:00 03:01 to 03:01 0.0%
Sled Pull 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Sandbag Lunges 00:00 05:14 to 05:14 0.0%
Wall Balls 00:00 06:24 to 06:24 0.0%

Splits Time

Keenan Paul Perfect Race
Splits Total Average Total
Running 1 03:22 00:00 04:51 -01:29 00:00 +00:00
Ski Erg 04:24 03:22 04:33 -00:09 04:51 -01:29
Running 2 05:37 07:46 05:19 +00:18 09:24 -01:38
Sled Push 03:01 13:23 03:09 -00:08 14:43 -01:20
Running 3 06:21 16:24 05:47 +00:34 17:52 -01:28
Sled Pull 04:46 22:45 05:26 -00:40 23:39 -00:54
Running 4 06:33 27:31 05:48 +00:45 29:05 -01:34
Burpees Broad Jump 07:42 34:04 06:03 +01:39 34:53 -00:49
Running 5 07:00 41:46 06:00 +01:00 40:56 +00:50
Rowing 05:01 48:46 04:58 +00:03 46:56 +01:50
Running 6 06:42 53:47 05:50 +00:52 51:54 +01:53
Farmers Carry 01:57 01:00:29 02:21 -00:24 57:44 +02:45
Running 7 06:50 01:02:26 05:48 +01:02 01:00:05 +02:21
Sandbag Lunges 05:14 01:09:16 05:39 -00:25 01:05:53 +03:23
Running 8 07:11 01:14:30 06:36 +00:35 01:11:32 +02:58
Wall Balls 06:24 01:21:41 07:21 -00:57 01:18:08 +03:33
Roxzone 05:24 01:33:20 07:51 -02:27 01:33:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Paul Keenan demonstrated a balanced performance in the 2024 Dublin HYROX race, finishing in the top 48% of total athletes and top 46% of his age group. Compared to the average, his overall time was commendable. However, he could improve his total running time, which was slower than average by 03:18. His performance shines in the Roxzone, where he was significantly faster than average, indicating a good overall fitness and transition time. His strength appears to lie in the strength-based activities, given that his running times were generally slower than average. In terms of pacing, he started the race off strong, with a first running split significantly faster than average. However, his pace dropped in the following running segments, indicating a possible issue with maintaining speed throughout the race.

Segments to Improve:

  • Overall running performance: Paul's total running time was slower than average by 03:18. His running splits generally got slower as the race progressed, especially in Running 5, 6, and 7. This suggests that endurance and pacing may be areas for improvement. Training should focus on increasing cardiovascular endurance and maintaining a consistent pace. Interval training could be beneficial here, alternating between high-intensity running and recovery periods. Additionally, hill sprints could help build endurance and strength.
  • Burpees Broad Jump: This segment was significantly slower than average, indicating a potential area for improvement. To enhance performance in this area, Paul could incorporate plyometric exercises, such as box jumps and jump squats, into his training routine to increase explosive power. Fine-tuning the burpee technique could also make the movement more efficient, reducing the time taken.

Race Strategies:

Considering Paul's performance, here are some race strategies that could be implemented:

  • Pacing: Paul started off the race strong but slowed down in later running segments. He should aim to maintain a more consistent pace throughout the race to conserve energy for later stages. A running coach or a running app could help track and manage pace during training runs.
  • Transition Time: As Paul's Roxzone time is significantly faster than average, he should continue to work on quick and efficient transitions between exercise zones. This includes not only physical speed but also mentally preparing for the next exercise while completing the current one.
  • Strength Training: Given that Paul's strength-based activities were generally faster than average, he could consider incorporating more strength training into his routine to capitalize on this advantage. This could include weightlifting, resistance band exercises, or bodyweight exercises.
Similar Athletes
Eisler Daniel 2024 Köln 01:33:06
Hummel Felix 2024 Hamburg 01:33:46
Hess Alexander 2021 Stuttgart 01:33:14
Longstaff Sam 2023 Glasgow 01:32:55
Butron Pablo 2024 Turin 01:33:12
Matthews Marcus 2024 Birmingham 01:33:01
Barre Mathieu 2023 Barcelona 01:33:04
Albuquerque Diogo 2023 Valencia 01:33:06
Bax Eric 2022 Amsterdam 01:33:39
Kamasz Martin 2021 Stuttgart 01:33:21

Measure Your Performance Against Top Athletes

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