Keenan Jake
Hyrox Result
Dive into this athlete’s performance at 2024 Melbourne 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 Keenan Jake'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 Jake'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 Keenan Jake'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 Keenan Jake'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
06:28.
Check the detail of the improvement plan below.
01:34
Potential Improvement
24.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jake Keenan delivered a commendable performance in the 2024 Melbourne Hyrox race, finishing in the top 31% overall and top 30% in his age group. His overall time of 01:26:00 demonstrates potential, especially in the running segments where he consistently outperformed the average by a cumulative 04:07. This indicates a strong runner profile. However, the initial running segments suggest that he may have started too fast, as seen by the progressively slower running times after the first lap. Despite this, Jake's transition times in the roxzone were better than average, reflecting efficient transitions and overall fitness.
Segments to Improve
- Sled Pull: Jake's time was 01:16 slower than average, ranking at the 91st percentile. Focus on building upper body and core strength. Recommended exercises: heavy rope pulls, bent-over rows, and deadlifts. Incorporate sled pull drills with varying resistance to improve grip and pulling endurance.
- Burpees Broad Jump: 00:56 slower than average, ranking at the 86th percentile. Work on explosive power and endurance. Recommended exercises: plyometric drills like box jumps, squat jumps, and burpee variations focusing on form and speed.
- Rowing: Jake was 00:23 slower than average, at the 93rd percentile. Improve rowing technique and cardiovascular endurance. Recommended exercises: interval rowing sessions, focusing on maintaining consistent stroke power and efficiency.
- Sandbag Lunges: 01:04 slower than average, ranking at the 91st percentile. Increase leg strength and endurance. Recommended exercises: weighted lunges, Bulgarian split squats, and sandbag carries to enhance balance and muscle endurance.
- Wall Balls: 01:01 slower than average, at the 81st percentile. Focus on form and shoulder endurance. Recommended exercises: wall ball drills practicing consistent depth and speed, and shoulder strengthening exercises like overhead presses.
- Farmers Carry: 00:22 slower than average, at the 82nd percentile. Improve grip strength and core stability. Recommended exercises: heavy farmers walks, grip strengtheners, and core stability drills.
Race Strategies
- Pacing: Start at a slightly more conservative pace to maintain energy levels throughout the race, avoiding significant slowdowns in later running segments.
- Transition Efficiency: Maintain current roxzone efficiency but aim to further minimize transition time by organizing gear and practicing quick transitions during training.
- Compromised Running: Incorporate running drills after strength exercises in training to simulate race conditions and improve recovery speed between segments.
- Nutrition and Hydration: Ensure adequate nutrition and hydration before and during the race to sustain energy levels, focusing on quick-digesting carbohydrates and electrolytes.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator