Dive into this athlete’s performance at 2023 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.
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!
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.
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.
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.
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.
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 05:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:48 (From 52:38 to 48:50) | 65.1% |
| BBJ | 00:46 (From 07:28 to 06:42) | 13.1% |
| Ski Erg | 00:37 (From 05:20 to 04:43) | 10.6% |
| Sandbag Lunges | 00:25 (From 06:38 to 06:13) | 7.1% |
| Rowing | 00:14 (From 05:23 to 05:09) | 4.0% |
| Sled Push | 00:00 (From 03:16 to 03:16) | 0.0% |
| Sled Pull | 00:00 (From 05:31 to 05:31) | 0.0% |
| Farmers Carry | 00:00 (From 02:15 to 02:15) | 0.0% |
| Wall Balls | 00:00 (From 07:12 to 07:12) | 0.0% |
| Keane Colin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:52 | 00:00 | 05:13 -01:21 | 00:00 +00:00 |
| Ski Erg | 05:20 | 03:52 | 04:42 +00:38 | 05:13 -01:21 |
| Running 2 | 07:09 | 09:12 | 05:42 +01:27 | 09:55 -00:43 |
| Sled Push | 03:16 | 16:21 | 03:30 -00:14 | 15:37 +00:44 |
| Running 3 | 06:47 | 19:37 | 06:16 +00:31 | 19:07 +00:30 |
| Sled Pull | 05:31 | 26:24 | 06:05 -00:34 | 25:23 +01:01 |
| Running 4 | 06:49 | 31:55 | 06:16 +00:33 | 31:28 +00:27 |
| Burpees Broad Jump | 07:28 | 38:44 | 06:55 +00:33 | 37:44 +01:00 |
| Running 5 | 07:22 | 46:12 | 06:32 +00:50 | 44:39 +01:33 |
| Rowing | 05:23 | 53:34 | 05:12 +00:11 | 51:11 +02:23 |
| Running 6 | 06:45 | 58:57 | 06:21 +00:24 | 56:23 +02:34 |
| Farmers Carry | 02:15 | 01:05:42 | 02:35 -00:20 | 01:02:44 +02:58 |
| Running 7 | 06:50 | 01:07:57 | 06:19 +00:31 | 01:05:19 +02:38 |
| Sandbag Lunges | 06:38 | 01:14:47 | 06:24 +00:14 | 01:11:38 +03:09 |
| Running 8 | 07:07 | 01:21:25 | 07:29 -00:22 | 01:18:02 +03:23 |
| Wall Balls | 07:12 | 01:28:32 | 08:22 -01:10 | 01:25:31 +03:01 |
| Roxzone | 07:23 | 01:42:59 | 09:06 -01:43 | 01:42:59 |
Colin's performance indicates a strong overall fitness level, as he was able to achieve a rank within the top 50% of all athletes. However, there are areas where he can make improvements to further enhance his performance.
To improve his performance in the Run Total segment, Colin should focus on improving his overall fitness and transition time. By increasing his fitness level, he will be able to maintain a faster pace during the running segments and reduce the time spent in transition. Incorporating high-intensity interval training (HIIT) sessions, sprints, and plyometric exercises such as jump squats and box jumps into his training routine can help improve his overall running speed and endurance.
For the Running 2, Running 5, Running 4, Running 7, Running 3, and Running 6 segments, Colin should specifically focus on his running technique and endurance. Incorporating tempo runs, hill sprints, and longer distance runs into his training routine will help improve his running speed and endurance. Additionally, working on his running form, such as maintaining an upright posture, engaging his core, and optimizing his stride length and frequency, can also help improve his running performance.
To improve his performance in the Burpees Broad Jump segment, Colin should focus on improving his explosive power and agility. Incorporating exercises such as burpees, box jumps, and lateral jumps into his training routine will help improve his power and agility, enabling him to perform the Burpees Broad Jump segment more efficiently.
For the Ski Erg and Rowing segments, Colin should focus on improving his upper body and cardiovascular endurance. Incorporating exercises such as rowing machine intervals, pull-ups, push-ups, and shoulder presses into his training routine can help improve his upper body strength and endurance, which will translate to improved performance in these segments.
For the Sandbag Lunges segment, Colin should focus on improving his lower body strength and stability. Incorporating exercises such as weighted lunges, squats, deadlifts, and calf raises into his training routine will help improve his lower body strength and stability, enabling him to perform the Sandbag Lunges segment more efficiently.
Additionally, Colin should aim to optimize his transitions between segments (Roxzone). By practicing efficient transitions during his training sessions, he can reduce the time spent in transition during the race and ultimately improve his overall time.
Overall, Colin should continue to focus on improving his overall fitness level, running technique, and specific areas of weakness identified through the splits analysis. By incorporating the suggested training strategies, exercises, and race strategies, he can further enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Van Den Boogert Derk Jan | 2023 Maastricht European Championships | 01:43:16 | |
| Krauss Kevin | 2018 Stuttgart | 01:42:34 | |
| Gomez Malagon Eduardo | 2024 Mexico City | 01:43:08 | |
| Göpfert Mike | 2023 München | 01:43:23 | |
| Ishmael Brandon | 2024 Houston | 01:43:18 | |
| Wolfanger Christian | 2020 Karlsruhe | 01:43:18 | |
| Bhandari Heathesh | 2024 Cape Town | 01:42:55 | |
| Chang Yi HKGHYROX | 2024 Hong Kong | 01:42:54 | |
| Shore Steve | 2022 London | 01:43:25 | |
| Bundock John | 2024 Sports Direct HYROX London | 01:43:23 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Keane Colin
