Dive into this athlete’s performance at 2023 Glasgow 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 Kelly Shane'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 Kelly Shane'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 Kelly Shane'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 Kelly Shane'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 07:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 02:22 | 05:49 to 03:27 | 33.8% |
| Burpees Broad Jump | 01:41 | 08:19 to 06:38 | 24.0% |
| Wall Balls | 01:20 | 09:20 to 08:00 | 19.0% |
| Sandbag Lunges | 00:56 | 07:05 to 06:09 | 13.3% |
| Rowing | 00:21 | 05:29 to 05:08 | 5.0% |
| Sled Pull | 00:18 | 06:11 to 05:53 | 4.3% |
| Ski Erg | 00:02 | 04:44 to 04:42 | 0.5% |
| Farmers Carry | 00:00 | 02:21 to 02:21 | 0.0% |
| Run Total | 00:00 | 47:10 to 47:10 | 0.0% |
| Kelly Shane | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:00 | 00:00 | 05:09 -00:09 | 00:00 +00:00 |
| Ski Erg | 04:44 | 05:00 | 04:40 +00:04 | 05:09 -00:09 |
| Running 2 | 05:21 | 09:44 | 05:41 -00:20 | 09:49 -00:05 |
| Sled Push | 05:49 | 15:05 | 03:29 +02:20 | 15:30 -00:25 |
| Running 3 | 05:58 | 20:54 | 06:16 -00:18 | 18:59 +01:55 |
| Sled Pull | 06:11 | 26:52 | 06:02 +00:09 | 25:15 +01:37 |
| Running 4 | 05:57 | 33:03 | 06:15 -00:18 | 31:17 +01:46 |
| Burpees Broad Jump | 08:19 | 39:00 | 06:45 +01:34 | 37:32 +01:28 |
| Running 5 | 06:02 | 47:19 | 06:30 -00:28 | 44:17 +03:02 |
| Rowing | 05:29 | 53:21 | 05:11 +00:18 | 50:47 +02:34 |
| Running 6 | 05:45 | 58:50 | 06:18 -00:33 | 55:58 +02:52 |
| Farmers Carry | 02:21 | 01:04:35 | 02:35 -00:14 | 01:02:16 +02:19 |
| Running 7 | 05:49 | 01:06:56 | 06:18 -00:29 | 01:04:51 +02:05 |
| Sandbag Lunges | 07:05 | 01:12:45 | 06:18 +00:47 | 01:11:09 +01:36 |
| Running 8 | 07:22 | 01:19:50 | 07:25 -00:03 | 01:17:27 +02:23 |
| Wall Balls | 09:20 | 01:27:12 | 08:14 +01:06 | 01:24:52 +02:20 |
| Roxzone | 05:34 | 01:41:59 | 08:53 -03:19 | 01:41:59 |
- Sled Push: Shane was 1 minute and 56 seconds slower than the average in this segment. To improve his performance in the Sled Push, Shane should focus on increasing his overall strength and power. Exercises such as squats, deadlifts, and lunges can help improve his leg strength. Additionally, practicing the Sled Push specifically, with an emphasis on proper technique and explosiveness, will help him become more efficient in this segment.
- Burpees Broad Jump: Shane lost 1 minute and 56 seconds compared to the average in this segment. To improve his performance, Shane should work on his explosive power and endurance. Incorporating exercises such as box jumps, squat jumps, and burpees into his training routine will help improve his power output and stamina. Additionally, practicing the burpees broad jump specifically, focusing on maintaining good form and minimizing rest time between repetitions, will help improve his efficiency in this segment.
- Wall Balls: Shane was 1 minute and 5 seconds slower than the average in this segment. To improve his performance, Shane should focus on improving his upper body and core strength. Exercises such as overhead presses, push-ups, and planks can help strengthen these areas. Additionally, practicing wall balls specifically, paying attention to proper form and pacing, will help him become more efficient in this segment.
- Sandbag Lunges: Shane lost 50 seconds compared to the average in this segment. To improve his performance, Shane should focus on improving his lower body strength and endurance. Exercises such as lunges, squats, and step-ups can help strengthen his leg muscles. Additionally, practicing sandbag lunges specifically, focusing on maintaining good form and minimizing rest time, will help improve his efficiency in this segment.
- Rowing: Shane was 23 seconds slower than the average in this segment. To improve his performance, Shane should focus on improving his overall cardiovascular endurance and rowing technique. Incorporating high-intensity interval training (HIIT) sessions into his training routine, specifically targeting rowing, will help improve his endurance. Additionally, practicing proper rowing technique, including a strong leg drive, a powerful pull, and a controlled recovery, will help him become more efficient in this segment.
- Pacing: Shane should focus on maintaining a consistent pace throughout the race, especially during the segments where he tends to lose time compared to the average. Avoiding starting too fast and burning out early will help him maintain energy and performance throughout the entire race.
- Efficient Transitions: Shane should work on improving his transition times between segments, as indicated by his faster than average Roxzone time. Practicing quick and smooth transitions during training will help him save valuable seconds during the race.
- Strength Training: Shane should continue to prioritize strength training in his training routine. This will help improve his overall strength and power, which will benefit him in segments such as the Sled Push, Burpees Broad Jump, and Sandbag Lunges.
- Endurance Training: While Shane has a good running profile, he should also focus on improving his overall endurance to maintain a strong performance throughout the race. Incorporating longer distance runs, interval training, and HIIT sessions into his training routine will help improve his cardiovascular endurance.
- Technique Focus: Shane should pay attention to proper technique and form during each segment of the race. This includes maintaining good posture, engaging the correct muscles, and minimizing wasted movements. Practicing specific exercises and drills that mimic the movements of each segment will help improve overall technique and efficiency.
By implementing these strategies and focusing on targeted training, Shane can improve his performance in future Hyrox races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Dictus Dennis | 2024 Hamburg | 01:42:09 | |
| Huard Hugo | 2024 Paris | 01:41:53 | |
| Hagigi Vahid | 2023 Malmö | 01:42:24 | |
| Maxwell Lee | 2023 Dublin | 01:41:57 | |
| Biolsi Richard | 2023 New York | 01:42:11 | |
| Klimstra Frank | 2024 Amsterdam | 01:42:08 | |
| TISSOT Yohann | 2024 Frankfurt | 01:42:11 | |
| Bridgen Alex | 2023 London | 01:42:10 | |
| Smith Michael | 2022 New York | 01:41:49 | |
| Hoga Sławek | 2024 Katowice | 01:41:48 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin | 01:25:31 | |
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