Dive into this athlete’s performance at 2024 Amsterdam 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 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.
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.
This section showcases the entire Keenan Kieron'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 Kieron's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Kieron'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.
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 Kieron'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 06:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:24 | 08:19 to 04:55 | 55.1% |
| Burpees Broad Jump | 01:10 | 05:06 to 03:56 | 18.9% |
| Sandbag Lunges | 01:00 | 04:59 to 03:59 | 16.2% |
| Rowing | 00:21 | 04:48 to 04:27 | 5.7% |
| Ski Erg | 00:12 | 04:21 to 04:09 | 3.2% |
| Farmers Carry | 00:03 | 01:46 to 01:43 | 0.8% |
| Sled Push | 00:00 | 02:04 to 02:04 | 0.0% |
| Sled Pull | 00:00 | 03:33 to 03:33 | 0.0% |
| Run Total | 00:00 | 36:22 to 36:22 | 0.0% |
| Keenan Kieron | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:05 | 00:00 | 04:13 -01:08 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:05 | 04:17 +00:04 | 04:13 -01:08 |
| Running 2 | 04:16 | 07:26 | 04:29 -00:13 | 08:30 -01:04 |
| Sled Push | 02:04 | 11:42 | 02:34 -00:30 | 12:59 -01:17 |
| Running 3 | 04:26 | 13:46 | 04:52 -00:26 | 15:33 -01:47 |
| Sled Pull | 03:33 | 18:12 | 04:16 -00:43 | 20:25 -02:13 |
| Running 4 | 04:47 | 21:45 | 04:49 -00:02 | 24:41 -02:56 |
| Burpees Broad Jump | 05:06 | 26:32 | 04:25 +00:41 | 29:30 -02:58 |
| Running 5 | 04:52 | 31:38 | 04:56 -00:04 | 33:55 -02:17 |
| Rowing | 04:48 | 36:30 | 04:34 +00:14 | 38:51 -02:21 |
| Running 6 | 04:53 | 41:18 | 04:51 +00:02 | 43:25 -02:07 |
| Farmers Carry | 01:46 | 46:11 | 01:56 -00:10 | 48:16 -02:05 |
| Running 7 | 04:50 | 47:57 | 04:50 +00:00 | 50:12 -02:15 |
| Sandbag Lunges | 04:59 | 52:47 | 04:24 +00:35 | 55:02 -02:15 |
| Running 8 | 05:16 | 57:46 | 05:13 +00:03 | 59:26 -01:40 |
| Wall Balls | 08:19 | 01:03:02 | 05:28 +02:51 | 01:04:39 -01:37 |
| Roxzone | 04:25 | 01:15:40 | 05:33 -01:08 | 01:15:40 |
Kieron Keenan delivered an impressive performance at the 2024 Amsterdam Hyrox race, finishing in the top 14% overall and top 17% in his age group. His overall time was 01:15:40, with a total running time of 00:36:22, which was 2:13 faster than the average, indicating a strong runner profile. Kieron started the race with a strong pace, demonstrating excellent speed in the first running segment, where he performed significantly better than average. However, his performance in certain strength-based exercises, particularly the Wall Balls, suggests room for improvement in these areas. Kieron's transitional efficiency in the Roxzone was commendable, being notably faster than average, which contributed to his overall performance.
Kieron's time for Wall Balls was 02:53 slower than average, placing him at the 100th percentile. To improve, he should focus on enhancing his upper body strength and endurance. Training Strategies: Include exercises like overhead presses, thrusters, and wall ball drills. Emphasize proper form with a focus on squat depth and explosive power during the throw. Implement interval training to build endurance and reduce fatigue.
This segment was 00:48 slower than average. To increase efficiency, work on explosive power and core strength. Training Strategies: Incorporate plyometric training, such as box jumps and burpee variations. Practice maintaining a consistent pace to build stamina and reduce transition time between jumps.
Kieron's time was 00:38 slower than average. Enhancing lower body strength and stability is crucial. Training Strategies: Focus on lunges with added weight, split squats, and core stabilization exercises. Ensure proper form and gradually increase weight to build strength and improve speed.
Rowing time was 00:14 slower than average. Improving technique and cardiovascular endurance will be beneficial. Training Strategies: Engage in rowing drills focusing on form, particularly the catch and drive phases. Incorporate interval rowing sessions to enhance cardiovascular fitness and stroke efficiency.
Start the race with a controlled pace to conserve energy for later segments. Kieron demonstrated a strong start, but maintaining a steady pace throughout will prevent fatigue in later strength segments.
Continue to capitalize on fast transitions, as seen in the Roxzone. Practice quick setup and execution in training to maintain this advantage.
Incorporate compromised running drills, where running is immediately followed by a strength exercise, to simulate race conditions. This will enhance the ability to sustain running performance post high-intensity strength segments.
| Similar Athletes | |||
|---|---|---|---|
| Ballweg Domenic | 2024 Frankfurt | 01:15:33 | |
| Rose Craig | 2024 Birmingham | 01:15:21 | |
| Tappin Gary | 2024 Berlin | 01:15:44 | |
| Silvano Giovanni | 2023 Rimini | 01:15:58 | |
| Mccormick Riley | 2024 Melbourne | 01:15:41 | |
| Blight Steven | 2024 Sports Direct HYROX London | 01:15:56 | |
| De Die Christian | 2023 Hamburg | 01:15:56 | |
| Oostdam Simbajoshua | 2023 Hamburg | 01:15:42 | |
| Benson David | 2024 Birmingham | 01:15:55 | |
| Albergucci Thibault | 2024 Marseille | 01:15:34 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Malaga | 01:23:13 | |
| 2022 Amsterdam | 01:29:57 | |
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