Shah Ketan Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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 255 similar athletes.

Performance Highlights

HKG Flag Shah Ketan Man Men 45-49 #171023 02:05:06 90th in AG | Top 90.9% 920th | Top 89.1%
-05:05
56:25
Run Total
-00:35
07:03
Avg. Lap
-00:03
05:49
Best Lap
+05:49
58:17
Workout Total
+00:44
07:17
Avg. Workout
-01:01
10:30
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 80 to 100.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 334 to 604.
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Based on 255 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 182 to 820.
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Based on 255 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -123 to 193.
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Based on 255 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6663 to 7506.
End of interactive chart.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 his 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 07:10. Check the detail of the improvement plan below.

03:21 Potential Improvement 46.7% Focus During Training

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Bar chart with 55 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 3583.
Current
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 03:21 (From 13:40 to 10:19) 46.7%
Sled Pull 01:59 (From 09:19 to 07:20) 27.7%
Ski Erg 00:37 (From 05:38 to 05:01) 8.6%
BBJ 00:35 (From 09:01 to 08:26) 8.1%
Farmers Carry 00:27 (From 03:34 to 03:07) 6.3%
Rowing 00:08 (From 05:42 to 05:34) 1.9%
Run Total 00:03 (From 56:25 to 56:22) 0.7%
Sled Push 00:00 (From 04:10 to 04:10) 0.0%
Sandbag Lunges 00:00 (From 07:13 to 07:13) 0.0%

Splits Time

Shah Ketan Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 05:48 -00:14 00:00 +00:00
Ski Erg 05:38 05:34 04:57 +00:41 05:48 -00:14
Running 2 05:49 11:12 06:38 -00:49 10:45 +00:27
Sled Push 04:10 17:01 04:11 -00:01 17:23 -00:22
Running 3 06:58 21:11 07:34 -00:36 21:34 -00:23
Sled Pull 09:19 28:09 07:11 +02:08 29:08 -00:59
Running 4 06:53 37:28 07:33 -00:40 36:19 +01:09
Burpees Broad Jump 09:01 44:21 08:49 +00:12 43:52 +00:29
Running 5 07:22 53:22 08:04 -00:42 52:41 +00:41
Rowing 05:42 01:00:44 05:41 +00:01 01:00:45 -00:01
Running 6 06:56 01:06:26 07:41 -00:45 01:06:26 +00:00
Farmers Carry 03:34 01:13:22 03:02 +00:32 01:14:07 -00:45
Running 7 07:22 01:16:56 07:45 -00:23 01:17:09 -00:13
Sandbag Lunges 07:13 01:24:18 08:10 -00:57 01:24:54 -00:36
Running 8 09:34 01:31:31 10:04 -00:30 01:33:04 -01:33
Wall Balls 13:40 01:41:05 10:27 +03:13 01:43:08 -02:03
Roxzone 10:30 02:05:06 11:31 -01:01 02:05:06
Based on 255 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ketan, first off, major props for tackling the 2024 Hong Kong Hyrox! Finishing in the top 33% of over 2700 athletes is no small feat. Your overall time of 2:05:06 is solid, especially with a total running time that’s 5:06 faster than average. This shows you’ve got a runner’s edge! 🏃‍♂️💨

However, let’s talk pacing. Your first running segment was a bit on the fast side, clocking in at 5:34, which is great, but it seems like you may have overcooked it a bit early. The first lap should be like your first date—exciting, but not so much that you scare them away! You settled into a rhythm afterward, but that initial burst might have left some gas on the table for the later strength segments.

While you clearly excel in running, especially with a best lap of 5:49, it’s time to focus on those strength segments. Your splits indicate some areas where you can turn the tide and make those weights feel a bit lighter. Let’s dive into it!

Segments to Improve:
  • Wall Balls: You spent 13:40 here, which was 3:10 slower than average. Wall balls require not just strength but also technique. Focus on your squat depth and throw mechanics. Try practicing with lighter weights to master form before increasing the load.
  • Sled Pull: At 9:19, this segment was 2:09 slower than average. Work on your explosive power by incorporating resisted sprints. Drills like sled drags with lighter weights for short distances can help build that strength. Also, focus on your grip; a solid grip can make a world of difference!
  • Burpees Broad Jump: You clocked in at 9:01, which was 1:15 slower than average. Burpees can be a killer, but they don’t have to be! Practice breaking them down: try doing them in sets of 5 with a rest in between to improve your efficiency and speed.
  • Farmers Carry: At 3:34, you were 0:56 slower than average. This is all about grip strength and core stability. Incorporate heavy carries in your training, focusing on maintaining a strong posture as you carry the weight. Think of it as a strongman competition—who doesn’t want to be the strongman?
  • Ski Erg: You were 0:40 slower than average at 5:38. Focus on your technique here. Make sure to engage your core and use your legs more effectively. Try interval sessions to build endurance and power—short bursts at high intensity will help you find your rhythm.
  • Sled Push: You completed this in 4:10, 0:50 slower than average. To improve, focus on your leg drive and posture. Incorporate more heavy sled pushes in your routine, and work on your explosive strength with exercises like box jumps to help power through.
  • Roxzone: You spent 10:30 here, which was 0:59 faster than average. While it’s great to be efficient in transition, let’s not forget that this is also about recovery. Work on your fitness to bring down transition times while staying energized for those intense segments. 💪
Race Strategies:
  • Pacing: Start strong but not too fast. Aim for a pace that allows you to maintain energy through all segments. Consider a negative split strategy where you gradually increase your pace for the running sections as you build confidence.
  • Transitional Flow: Practice your transitions in training. Make sure you know exactly where to put your gear, so you can breeze through without wasting time. A well-oiled machine runs smoothly, right?
  • Mindset: Stay positive during the race. Visualize your success, especially in those tougher segments. A healthy dose of self-talk can turn a struggle into a victory!
Conclusion:

Ketan, you’ve got the running chops, but now it’s time to flex those muscles in the strength areas. Remember, “Success is the sum of small efforts, repeated day in and day out.” You’ve shown you can run like the wind; now let’s make those strength segments feel like a gentle breeze. 🌬️💥

Keep grinding, keep smiling, and remember to have fun with it. Each workout is a step towards your next personal best. You’ve got this! 💪🏆

Stay strong and keep pushing your limits! Yours in fitness, The Rox-Coach.

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.

Chart

Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 100.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Mcclenaghan Reece 2023 Dublin 02:04:39
Walker Matthew 2023 Manchester 02:04:55
Deutscher Janick 2023 Hannover 02:05:21
Torres Alberto 2024 Ciudad de Mexico 02:04:59
Cetin Israfil 2018 Hamburg 02:05:06
Sanchez Hernandez Luis Ricardo 2024 Ciudad de Mexico 02:05:33
Birnie James 2023 Manchester 02:04:41
Vu Minh 2024 Singapore National Stadium 02:04:36
Noriega Mario 2024 Ciudad de Mexico 02:04:51
Torreño Fernando 2024 Madrid 02:05:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Hong Kong Shah Ketan, Parashar Saurabh 01:47:47

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