OKeefe Greg
Hyrox Result
Dive into this athlete’s performance at 2024 Birmingham 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.
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 OKeefe Greg'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 OKeefe Greg'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 OKeefe Greg'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 OKeefe Greg'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
05:42.
Check the detail of the improvement plan below.
01:34
Potential Improvement
27.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Greg O'Keefe demonstrated a commendable performance in the 2024 Birmingham HYROX race, finishing in the top 21% of the overall 4107 athletes and the top 19% of his age group (40-44). His overall race time was 01:19:13, with a total running time of 00:36:29. This running time was significantly faster than average by 03:38, highlighting Greg's particular strength in running. Despite starting off slower in the first running segment, Greg consistently improved his running pace in the subsequent segments, showcasing his exceptional endurance and pacing strategy. His fastest running lap was an impressive 00:04:15. Based on this, Greg's profile leans more towards running than strength.
Segments to Improve:
Despite his excellent running performance, Greg should focus on improving in various strength-related segments for a more balanced race profile. Specifically, there are several segments where he lost time compared to average.
- Wall Balls: Greg completed this segment in 00:06:53, which was 01:05 slower than average. To improve, Greg could incorporate more strength training into his regimen, focusing on exercises like squats and kettlebell swings to build lower body and core strength. Practicing the wall ball throw technique will also be beneficial.
- Burpees Broad Jump: This was another strength segment where Greg was slower than average. He should focus on plyometric training to improve his jumping power and endurance. Burpee drills and broad jump exercises can specifically help improve performance in this area.
- Sled Pull and Sled Push: Greg was slower in both these strength segments. Incorporating strength training, specifically targeting leg and core muscles, can help improve his performance. Exercises like deadlifts, squats, and lunges can be beneficial. Practicing the sled push and pull with varying weights can also help improve technique and strength.
- Roxzone: Greg's time in the roxzone was slightly slower than average, indicating he might have rested more or took more time in transitions. To improve this, Greg could work on his overall fitness and transition times. High-intensity interval training (HIIT) can help improve fitness, while practicing transitions can help reduce time spent in the roxzone.
Race Strategies:
For future races, Greg should consider the following strategies:
- Maintain his strong pacing strategy in running segments, but consider conserving a bit more energy in the initial segments to allow for a stronger finish in the strength segments.
- Integrate more strength training in his routine, focusing on exercises that simulate the strength segments in the race.
- Practice transitions to reduce time spent in the roxzone.
- Consider a hybrid training approach that incorporates both running and strength training, to improve overall race performance.
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