Kelly Shane Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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

GBR GBR Flag Men 30-34 #122021 01:25:31 59th in AG | Top 33.7% 232nd | Top 30.0%
+01:46
44:18
Run Total
+00:14
05:32
Avg. Lap
-01:30
03:03
Best Lap
-01:22
34:50
Workout Total
-00:10
04:21
Avg. Workout
-00:20
06:28
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 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.

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 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.

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 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 06:06. Check the detail of the improvement plan below.

02:49 Potential Improvement 46.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:49 44:18 to 41:29 46.2%
Sled Pull 01:47 06:23 to 04:36 29.2%
Sled Push 01:01 03:42 to 02:41 16.7%
Rowing 00:24 05:07 to 04:43 6.6%
Ski Erg 00:05 04:27 to 04:22 1.4%
Burpees Broad Jump 00:00 04:03 to 04:03 0.0%
Farmers Carry 00:00 01:50 to 01:50 0.0%
Sandbag Lunges 00:00 03:50 to 03:50 0.0%
Wall Balls 00:00 05:28 to 05:28 0.0%

Splits Time

Kelly Shane Perfect Race
Splits Total Average Total
Running 1 03:03 00:00 04:35 -01:32 00:00 +00:00
Ski Erg 04:27 03:03 04:27 +00:00 04:35 -01:32
Running 2 05:22 07:30 04:57 +00:25 09:02 -01:32
Sled Push 03:42 12:52 02:54 +00:48 13:59 -01:07
Running 3 06:07 16:34 05:23 +00:44 16:53 -00:19
Sled Pull 06:23 22:41 04:57 +01:26 22:16 +00:25
Running 4 06:13 29:04 05:21 +00:52 27:13 +01:51
Burpees Broad Jump 04:03 35:17 05:18 -01:15 32:34 +02:43
Running 5 05:59 39:20 05:31 +00:28 37:52 +01:28
Rowing 05:07 45:19 04:49 +00:18 43:23 +01:56
Running 6 05:33 50:26 05:23 +00:10 48:12 +02:14
Farmers Carry 01:50 55:59 02:11 -00:21 53:35 +02:24
Running 7 05:44 57:49 05:22 +00:22 55:46 +02:03
Sandbag Lunges 03:50 01:03:33 05:06 -01:16 01:01:08 +02:25
Running 8 06:21 01:07:23 05:59 +00:22 01:06:14 +01:09
Wall Balls 05:28 01:13:44 06:30 -01:02 01:12:13 +01:31
Roxzone 06:28 01:25:31 06:48 -00:20 01:25:31
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Shane Kelly performed well in the 2023 Dublin HYROX race, ranking 232nd overall out of 1139 athletes and 59th in his age group. This puts him in the top 20% and top 24% respectively, which is a commendable achievement. His overall time of 01:25:31 reflects a solid effort.

In terms of his splits analysis, it is worth noting that Shane performed exceptionally well in the Running 1 segment, finishing 01:25 faster than the average time. This indicates that he has good running ability and should continue to focus on this aspect of his training. However, there were several segments where Shane lost time compared to the average, namely the Sled Pull, Running 4, Running 3, Running 5, Sled Push, Running 2, Rowing, Running 7, Running 8, and Running 6. These segments should be the focus of improvement for Shane.

Segments to Improve


1. Sled Pull:
Shane lost 01:08 compared to the average time in this segment. To improve his performance, Shane should focus on building strength and power in his upper body and core. Exercises such as pull-ups, rows, and deadlifts can help improve his pulling ability. Additionally, practicing proper technique, including using his legs and engaging his core, will also be beneficial.

2. Running 4:
Shane lost 00:51 compared to the average time in this segment. To enhance his running performance, Shane should incorporate interval training into his workouts. This can involve alternating between high-intensity sprints and recovery periods. Additionally, working on his endurance through long-distance runs will help improve his overall running speed and efficiency.

3. Running 3:
Shane lost 00:42 compared to the average time in this segment. To address this, Shane should focus on improving his cardiovascular fitness. High-intensity interval training (HIIT) sessions, such as hill sprints or shuttle runs, can help increase his anaerobic capacity and overall running speed. Incorporating longer distance runs at a steady pace will also aid in building endurance.

4. Running 5:
Shane lost 00:29 compared to the average time in this segment. To improve his performance in this segment, Shane should focus on building strength in his lower body, particularly his quads and glutes. Exercises such as squats, lunges, and plyometric movements (such as box jumps) can help improve his explosive power and running speed.

5. Sled Push:
Shane lost 00:28 compared to the average time in this segment. To enhance his sled push performance, Shane should work on developing his lower body strength and explosiveness. Exercises such as deadlifts, kettlebell swings, and explosive jumps can help improve his power output. Additionally, practicing proper pushing technique, including engaging his core and driving with his legs, will also be beneficial.

Strategies


During the race, it is important for Shane to pace himself appropriately. While he performed exceptionally well in the Running 1 segment, it is crucial for him to maintain a consistent pace throughout the race to avoid burning out. He should aim to start at a pace that he can sustain and gradually increase his effort as the race progresses.

Additionally, Shane should focus on efficient transitions between segments to minimize time spent in the roxzone. This can be achieved through practicing quick and smooth transitions during training sessions. By improving his overall fitness and transition time, Shane can reduce the time lost in the roxzone and gain a competitive edge.

In conclusion, Shane Kelly demonstrated a strong performance in the 2023 Dublin HYROX race, with notable strengths in running. However, there are specific areas where improvement is needed, such as the Sled Pull, Running 4, Running 3, Running 5, Sled Push, Running 2, Rowing, Running 7, Running 8, and Running 6 segments. By implementing the suggested training strategies and techniques, Shane can enhance his overall performance and strive for even better results in future races.

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
Hwang Junwon 2024 Taipei 01:25:58
Stridsberg Simon 2023 Stockholm 01:25:35
Ernst Florian 2024 Berlin 01:25:02
Vogel Sébatien 2024 Bordeaux 01:25:55
Kalis Wiggert 2024 Rotterdam 01:25:50
Szabo Balazs 2023 London 01:25:40
Bonney Ian 2024 Perth 01:25:48
Petersen Yannick 2024 Rotterdam 01:25:41
Genco Vito 2024 Turin 01:25:56
Cordoba Diaz Salvador 2022 Madrid 01:25:25

Measure Your Performance Against Top Athletes

Other Results from this athlete
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