Key Ryan Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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 45-49 #111040 01:27:51 37th in AG | Top 49.3% 460th | Top 66.2%
+05:05
48:42
Run Total
+00:39
06:05
Avg. Lap
+00:32
05:10
Best Lap
-03:47
33:24
Workout Total
-00:28
04:10
Avg. Workout
-01:16
05:49
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 Key Ryan'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 Key Ryan'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 Key Ryan'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 Key Ryan'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 06:05. Check the detail of the improvement plan below.

06:02 Potential Improvement 99.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:02 48:42 to 42:40 99.2%
Wall Balls 00:03 06:22 to 06:19 0.8%
Ski Erg 00:00 04:25 to 04:25 0.0%
Sled Push 00:00 02:13 to 02:13 0.0%
Sled Pull 00:00 04:30 to 04:30 0.0%
Burpees Broad Jump 00:00 04:52 to 04:52 0.0%
Rowing 00:00 04:32 to 04:32 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%
Sandbag Lunges 00:00 04:41 to 04:41 0.0%

Splits Time

Key Ryan Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 04:41 -00:34 00:00 +00:00
Ski Erg 04:25 04:07 04:29 -00:04 04:41 -00:34
Running 2 05:10 08:32 05:03 +00:07 09:10 -00:38
Sled Push 02:13 13:42 02:59 -00:46 14:13 -00:31
Running 3 05:38 15:55 05:31 +00:07 17:12 -01:17
Sled Pull 04:30 21:33 05:05 -00:35 22:43 -01:10
Running 4 08:46 26:03 05:29 +03:17 27:48 -01:45
Burpees Broad Jump 04:52 34:49 05:32 -00:40 33:17 +01:32
Running 5 06:19 39:41 05:41 +00:38 38:49 +00:52
Rowing 04:32 46:00 04:52 -00:20 44:30 +01:30
Running 6 05:57 50:32 05:31 +00:26 49:22 +01:10
Farmers Carry 01:49 56:29 02:13 -00:24 54:53 +01:36
Running 7 05:41 58:18 05:30 +00:11 57:06 +01:12
Sandbag Lunges 04:41 01:03:59 05:16 -00:35 01:02:36 +01:23
Running 8 07:08 01:08:40 06:09 +00:59 01:07:52 +00:48
Wall Balls 06:22 01:15:48 06:45 -00:23 01:14:01 +01:47
Roxzone 05:49 01:27:51 07:05 -01:16 01:27:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ryan Key delivered a commendable performance in the 2024 Sydney HYROX race, securing an overall rank in the top 43% of all competitors and a rank in the top 35% within his age group. His strength lies in the strength-based exercises such as Sled Push, Sled Pull, and Farmer's Carry, where he significantly outperformed the average. However, his total running time was slower than average by 04:44, indicating a need for improvement in running endurance and speed. Ryan's pacing appears to have started strong with an excellent first running segment but struggled significantly in Running 4, suggesting a need for better energy management throughout the race.

Segments to Improve

  • Total Running Time: Ryan's total running time was notably slower than the average. To improve, he should focus on increasing his running speed and endurance. Incorporating interval training, tempo runs, and long-distance runs into his routine can enhance his aerobic capacity and speed. Specific drills such as fartlek workouts, hill sprints, and negative splits training should be included to condition his body for varied race paces.
  • Running 4: This segment was particularly challenging, with Ryan running 03:14 slower than average. This slowdown might be due to fatigue from previous high-effort exercises. Practicing compromised running, such as running immediately after a strength workout, can help simulate race conditions and improve performance under fatigue. Additionally, focusing on core strengthening exercises like planks and Russian twists can aid in maintaining running form when tired.
  • Wall Balls: While Ryan performed better than average, there is still room for improvement. Enhancing his wall ball technique can make this segment even more efficient. He should focus on improving his squat-to-throw transition, ensuring a smooth and quick motion. Exercises such as thrusters and medicine ball slams can help build the necessary explosive strength and coordination.

Race Strategies

  • Pacing Strategy: Ryan should adopt a more consistent pacing strategy throughout the race. Starting at a moderate pace and gradually increasing speed can help conserve energy for later stages. Practicing even pacing during training runs can help instill this strategy.
  • Transition Efficiency: Although Ryan's Roxzone time was faster than average, further reducing time spent in transitions can be beneficial. Practicing quick gear changes and minimizing rest during training can enhance transition efficiency in races.
  • Hydration and Nutrition: Proper hydration and nutrition can prevent energy dips that affect performance, particularly in longer segments like Running 4 and Running 8. Ryan should experiment with hydration and energy gels during training to find what works best for him.

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
Esposito Riccardo 2024 Milan 01:27:26
Olivetta Simon 2023 Barcelona 01:27:31
Freitag Arved 2019 Hamburg 01:28:11
Padriezas Giedrius 2023 Houston 01:28:09
Suurs Dave 2023 Rotterdam 01:28:07
Alturas Emmanuel 2023 Paris 01:28:18
Orenowicz Wojciech 2024 Katowice 01:27:31
Appleton Toby 2024 Manchester 01:27:49
Daussin Marty 2023 Paris 01:28:09
Mangalaviti Enrico 2024 Turin 01:27:21

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Brisbane 01:21:06
2024 Melbourne 01:18:58

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