Howe Keegan Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

AUS AUS Flag Men 30-34 #144008 01:16:14 28th in AG | Top 20.6% 99th | Top 18.4%
+01:04
39:28
Run Total
+00:09
04:56
Avg. Lap
+00:07
04:18
Best Lap
-00:01
32:10
Workout Total
+00:00
04:01
Avg. Workout
-00:59
04:41
Roxzone

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 Howe Keegan'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 Howe Keegan'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 Howe Keegan'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 Howe Keegan'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 05:15. Check the detail of the improvement plan below.

02:26 Potential Improvement 46.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:26 39:28 to 37:02 46.3%
Wall Balls 01:06 06:04 to 04:58 21.0%
Burpees Broad Jump 00:38 04:36 to 03:58 12.1%
Farmers Carry 00:38 02:22 to 01:44 12.1%
Rowing 00:10 04:38 to 04:28 3.2%
Sandbag Lunges 00:09 04:11 to 04:02 2.9%
Ski Erg 00:07 04:17 to 04:10 2.2%
Sled Pull 00:01 03:53 to 03:52 0.3%
Sled Push 00:00 02:09 to 02:09 0.0%

Splits Time

Howe Keegan Perfect Race
Splits Total Average Total
Running 1 04:23 00:00 04:15 +00:08 00:00 +00:00
Ski Erg 04:17 04:23 04:17 +00:00 04:15 +00:08
Running 2 04:18 08:40 04:31 -00:13 08:32 +00:08
Sled Push 02:09 12:58 02:36 -00:27 13:03 -00:05
Running 3 04:53 15:07 04:52 +00:01 15:39 -00:32
Sled Pull 03:53 20:00 04:19 -00:26 20:31 -00:31
Running 4 04:53 23:53 04:51 +00:02 24:50 -00:57
Burpees Broad Jump 04:36 28:46 04:29 +00:07 29:41 -00:55
Running 5 05:11 33:22 04:58 +00:13 34:10 -00:48
Rowing 04:38 38:33 04:35 +00:03 39:08 -00:35
Running 6 05:11 43:11 04:52 +00:19 43:43 -00:32
Farmers Carry 02:22 48:22 01:56 +00:26 48:35 -00:13
Running 7 04:48 50:44 04:50 -00:02 50:31 +00:13
Sandbag Lunges 04:11 55:32 04:25 -00:14 55:21 +00:11
Running 8 05:54 59:43 05:14 +00:40 59:46 -00:03
Wall Balls 06:04 01:05:37 05:34 +00:30 01:05:00 +00:37
Roxzone 04:41 01:16:14 05:40 -00:59 01:16:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Keegan Howe had a strong performance in the Hyrox race in Melbourne, finishing in the top 12% of all athletes and the top 15% in his age group. His overall time of 01:16:14 was respectable, but there are areas where he can make improvements to further enhance his performance.

Keegan's total running time of 00:39:28 was 01:59 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time to decrease the time spent in the "roxzone" and increase his overall running speed.

Segment Analysis:
Based on the splits analysis, the segments where Keegan lost the most time were Running 8, Burpees Broad Jump, Wall Balls, Farmers Carry, Running 6, Running 1, Best Lap, and Running 5. These segments should be the primary focus for improvement.

Segments to Improve


1. Running 8:
Keegan was 00:31 slower than average in this segment. To improve his running endurance and speed, he should incorporate interval training and hill sprints into his training routine. These exercises will help him build cardiovascular endurance and improve his overall running performance.

2. Burpees Broad Jump:
Keegan was 00:25 slower than average in this segment. To enhance his performance in this exercise, he should focus on improving his explosiveness and power. Plyometric exercises such as box jumps and squat jumps can help him develop the necessary strength and power for efficient burpee broad jumps.

3. Wall Balls:
Keegan was 00:25 slower than average in this segment. To improve his performance in wall balls, he should work on strengthening his lower body and core. Exercises like squats, lunges, and medicine ball slams can help him build the necessary strength and power for efficient wall balls.

4. Farmers Carry:
Keegan was 00:24 slower than average in this segment. To improve his performance in farmers carry, he should focus on grip strength and overall upper body strength. Exercises like deadlifts, forearm curls, and farmer's walks using heavier weights can help him improve his grip strength and overall performance in this segment.

5. Running 6:
Keegan was 00:20 slower than average in this segment. To enhance his running speed and endurance, he should incorporate tempo runs and fartlek training into his routine. These workouts will help him build both speed and endurance, improving his overall running performance.

6. Running 1:
Keegan was 00:18 slower than average in this segment. To improve his pace in the early stages of the race, he should focus on building his aerobic base through long, steady runs. This will help him maintain a faster pace without burning out early on.

7. Best Lap:
Keegan's best lap time was 00:04:18, which is a strong performance. To consistently achieve this level of speed and endurance, he should continue to incorporate interval training and speed work into his routine.

8. Running 5:
Keegan was 00:14 slower than average in this segment. To improve his pace in this section of the race, he should focus on building his leg strength through exercises such as squats, lunges, and step-ups.

Strategies


During the race, Keegan should focus on maintaining a consistent pace throughout the event. It is important for him to start at a pace that he can maintain and avoid burning out early on. By pacing himself effectively, he can avoid unnecessary fatigue and improve his overall performance.

Additionally, Keegan should focus on efficient transitions between exercises to minimize time spent in the "roxzone". Practicing quick transitions and maintaining a steady rhythm during the transitions can help him save valuable time during the race.

Conclusion:
Keegan Howe had a strong performance in the Hyrox race in Melbourne, finishing in the top 12% of all athletes and the top 15% in his age group. By focusing on improving his overall fitness, transition time, and specific segments such as running 8, burpees broad jump, wall balls, farmers carry, running 6, running 1, best lap, and running 5, he can further enhance his performance in future races. Incorporating specific training strategies and techniques, such as interval training, plyometric exercises, strength training, and endurance runs, will help him improve his overall performance and achieve his goals.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Wood Kieran 2024 Malaga 01:15:44
Montserrat Benoit 2024 Marseille 01:16:44
Le Badezet Cédric 2023 Paris 01:16:05
Wilson Taylor 2024 Melbourne 01:15:56
Finnegan Colin 2024 Dublin 01:16:27
Begehr Fabian 2018 Hamburg 01:16:02
Bates Aaron 2024 New York 01:16:37
Hogenhout Tim 2024 Maastricht 01:16:42
Rojas Martin Jose Javier 2023 Malaga 01:16:15
Moumen Jaafar 2018 Essen 01:16:38

Measure Your Performance Against Top Athletes

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2024 Melbourne 01:24:59

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