Hardwick Keith Hyrox Result

Dive into this athlete’s performance at 2023 Houston 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 367 similar athletes.

Compare With Another Athlete

Performance Highlights

USA Flag Hardwick Keith Man Men 30-34 #143030 01:07:15 🥈 in AG | Top 8.0% 7th | Top 10.1%
+01:16
34:03
Run Total
+00:10
04:15
Avg. Lap
-00:34
03:00
Best Lap
+01:03
31:07
Workout Total
+00:08
03:53
Avg. Workout
-02:16
02:09
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 7 to 60.
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The chart has 1 Y axis displaying values. Data ranges from 9 to 60.
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Percentile based on all the athletes who competed in Hyrox Pro Men

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!

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The chart has 1 Y axis displaying values. Data ranges from 180 to 288.
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Based on 367 athletes with similar finish time in Hyrox Pro Men

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.

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The chart has 1 Y axis displaying values. Data ranges from 98 to 322.
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Based on 367 athletes with similar finish time in Hyrox Pro Men

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.

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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -136 to 172.
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Based on 367 athletes with similar finish time in Hyrox Pro Men

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3885 to 4186.
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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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 836.
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Percentile based on all the athletes who competed in Hyrox Pro 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 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 athlete we identified a possible improvement of 06:16. Check the detail of the improvement plan below.

02:19 Potential Improvement 37.0% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 670.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Run Total 02:19 (From 34:03 to 31:44) 37.0%
Sled Push 01:19 (From 03:48 to 02:29) 21.0%
Sled Pull 01:14 (From 05:22 to 04:08) 19.7%
Sandbag Lunges 00:49 (From 04:22 to 03:33) 13.0%
BBJ 00:18 (From 03:10 to 02:52) 4.8%
Wall Balls 00:09 (From 04:45 to 04:36) 2.4%
Farmers Carry 00:04 (From 01:38 to 01:34) 1.1%
Rowing 00:03 (From 04:10 to 04:07) 0.8%
Ski Erg 00:01 (From 03:52 to 03:51) 0.3%

Splits Time

Hardwick Keith Perfect Race
Splits Total Average Total
Running 1 03:00 00:00 03:36 -00:36 00:00 +00:00
Ski Erg 03:52 03:00 03:58 -00:06 03:36 -00:36
Running 2 04:01 06:52 03:51 +00:10 07:34 -00:42
Sled Push 03:48 10:53 03:00 +00:48 11:25 -00:32
Running 3 04:30 14:41 04:08 +00:22 14:25 +00:16
Sled Pull 05:22 19:11 04:43 +00:39 18:33 +00:38
Running 4 04:31 24:33 04:08 +00:23 23:16 +01:17
Burpees Broad Jump 03:10 29:04 03:18 -00:08 27:24 +01:40
Running 5 04:29 32:14 04:13 +00:16 30:42 +01:32
Rowing 04:10 36:43 04:13 -00:03 34:55 +01:48
Running 6 04:19 40:53 04:09 +00:10 39:08 +01:45
Farmers Carry 01:38 45:12 01:45 -00:07 43:17 +01:55
Running 7 04:29 46:50 04:12 +00:17 45:02 +01:48
Sandbag Lunges 04:22 51:19 03:54 +00:28 49:14 +02:05
Running 8 04:48 55:41 04:29 +00:19 53:08 +02:33
Wall Balls 04:45 01:00:29 05:13 -00:28 57:37 +02:52
Roxzone 02:09 01:07:15 04:25 -02:16 01:07:15
Based on 367 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Keith Hardwick had a strong performance in the 2023 Houston Hyrox race, finishing with an overall rank of 7 out of 110 athletes, placing him in the top 6% of all competitors. In his age group (30-34), he ranked 2nd out of 37 athletes, putting him in the top 5%. His overall time was 01:07:15, with a total running time of 00:34:03, which was 25 seconds slower than the average time.

Keith's best running lap was 00:03:00, which was 42 seconds faster than the average time. This indicates that he has good running speed and endurance. However, there were certain segments where he lost time compared to the average, namely the Sled Push, Sled Pull, Sandbag Lunges, Running Total, and Running 4.

Segments to Improve


1. Sled Push:
Keith took 01:10 longer than the average time for this segment. To improve his performance in this area, he should focus on building strength and power in his lower body. Specific exercises that can help include squats, deadlifts, and lunges. Additionally, practicing the sled push technique with proper form and explosiveness will be beneficial.

2. Sled Pull:
Keith took 01:24 longer than the average time for the sled pull. To improve his performance in this segment, he should work on his upper body strength and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help in developing these areas. Additionally, practicing the sled pull technique with efficient pulling mechanics will be important.

3. Sandbag Lunges:
Keith took 00:37 longer than the average time for the sandbag lunges. To enhance his performance in this segment, he should focus on building leg strength and stability. Exercises like lunges, squats, and step-ups can help in developing these areas. Additionally, incorporating core stability exercises such as planks and Russian twists will improve overall balance during lunges.

4. Running Total:
Keith's total running time was 00:25 slower than the average time. To improve his overall running performance, he should incorporate interval training and speed workouts into his training routine. Focusing on shorter, high-intensity runs will help improve his speed and endurance. Additionally, incorporating hill sprints and tempo runs will further enhance his running ability.

5. Running 4:
Keith took 00:12 longer than the average time for this running segment. To improve his performance in this area, he should work on his endurance and pacing. Incorporating longer distance runs into his training routine will help improve his endurance. Additionally, practicing pacing strategies during training runs and races will help him maintain a consistent speed throughout the race.

Strategies


To improve Keith's race performance, the following strategies can be implemented:

1. Pacing:
Keith should focus on maintaining a consistent pace throughout the race. This will help him avoid burnout and ensure that he has enough energy for the later segments. Practicing pacing strategies during training runs will be beneficial.

2. Transition Time:
Keith should aim to minimize the time spent in the Roxzone and during transitions between segments. Improving overall fitness and practicing efficient transitions will help reduce time lost in these areas.

3. Strength Training:
Keith should prioritize strength training exercises to improve performance in strength-based segments like the sled push, sled pull, and sandbag lunges. Incorporating exercises like squats, deadlifts, and lunges into his training routine will help build the necessary strength and power.

4. Running Training:
To enhance his running performance, Keith should incorporate interval training, speed workouts, and longer distance runs into his training routine. This will help improve his speed, endurance, and overall running ability.

By implementing these strategies and focusing on specific areas of improvement, Keith can further enhance his performance in future Hyrox races.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 88.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 88.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Rousseau Samuel 2023 Valencia 01:07:39
Ritchie Darren 2024 Nice 01:06:48
Ventura Hugo 2023 World Championships Manchester 01:07:37
Aardenburg Kees 2024 Köln 01:06:56
Flynn Mike 2024 Dublin 01:07:17
Neumann Moritz 2024 London 01:06:54
Mansour Omar 2024 London 01:07:08
Rowlands Callum 2024 London 01:06:58
Barratt Dan 2024 Melbourne 01:07:05
Estrangeiro José 2021 Madrid 01:07:07
Other Results from this athlete
2023 World Championships Manchester Hardwick Keith 01:03:44
2022 Los Angeles Hardwick Keith 01:11:32
2022 New York Hardwick Keith 01:15:49
2023 Chicago Hardwick Keith 01:03:49
2023 New York Hardwick Keith 01:07:32
2024 Fort Lauderdale Hardwick Keith 01:03:07
2024 Nice Hardwick Keith 01:03:43
2024 Chicago Hardwick Keith 01:00:15
2023 Dallas Hardwick Keith, Hope Van 58:31
2024 Nice Hardwick Keith, Hope Van 58:35
2024 New York Hardwick Keith, Scruggs Blake 56:44

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