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.
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 Clarke Keith Deca'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 Clarke Keith Deca'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 Clarke Keith Deca'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 Clarke Keith Deca'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
04:00.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Keith Deca Clarke has put up a commendable performance in the 2024 Dublin Hyrox race. As a participant in the Age Group 45-49, Keith ranked among the top 41% of 267 athletes. His overall rank is 1287, placing him in the top 47% among 2696 athletes.
Keith's total running time was slower than the average by 10 seconds, indicating that he has a hybrid profile with a slightly stronger focus on strength-based exercises. His best lap time was 5 minutes and 40 seconds.
His pacing appears to have been off in a few segments. He started off much faster than average in Running 1, potentially leading to slower times in subsequent running segments. His consistency improved in the latter half of the race, with faster times in the Running 8 segment and a faster-than-average roxzone time.
Segments to Improve:
Wall Balls: This was Keith's most challenging segment, where he was 1 minute and 20 seconds slower than the average. To improve, Keith should focus on strengthening his lower body and improving his squat technique. Exercises such as squats, deadlifts, and lunges can be incorporated into his training routine. Additionally, he could benefit from interval training with wall balls to build up his endurance and improve his timing.
Running Total: Keith's total running time was slower than average. To enhance his running performance, Keith could incorporate interval running, hill sprints, and endurance runs into his training routine. Focusing on improving his running technique and pacing could also be beneficial.
Sandbag Lunges: Keith was slower than average in this segment. Strength training exercises that target the quad and hamstring muscles, such as weighted lunges and squats, can help improve his performance. He could also practice with sandbag lunges to get accustomed to the weight and improve his balance.
Burpees Broad Jump: Keith was faster than average in this segment, but there's still room for improvement. Plyometric exercises such as box jumps, burpees, and squat jumps can help increase power and speed. Also, practicing the broad jump separately can help improve his form and distance.
Sled Push: Keith was slower in this segment. To improve, he could focus on strengthening his lower body and core muscles. Exercises like squats, lunges, and deadlifts can be beneficial. Additionally, regular practice with the sled push can help improve his form and speed.
Race Strategies:
In future races, Keith should focus on maintaining a more consistent pace. Starting off too fast can lead to fatigue in the latter stages of the race. A steady start with a gradual increase in speed can help improve endurance and overall performance.
In strength-based segments, focusing on proper form and technique can help prevent injury and improve efficiency. For running segments, Keith should focus on maintaining a steady rhythm and pacing himself to conserve energy for the entire race.
Lastly, practicing transitions can reduce roxzone time. This involves not only physical training but also mental preparation to swiftly shift focus between different exercises.