Dean Kieran
Hyrox Result
Dive into this athlete’s performance at 2024 Birmingham 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.
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 Dean Kieran'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 Dean Kieran'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 Dean Kieran'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 Dean Kieran'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
04:04.
Check the detail of the improvement plan below.
01:29
Potential Improvement
36.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Kieran Dean demonstrated a strong performance in the 2024 Birmingham HYROX, finishing in the top 33% of overall athletes and the top 39% in his age group. His overall time was 01:25:44, with a total running time of 00:39:43, which is 03:12 quicker than the average. This indicates that Kieran has a strong running profile, and his rapid running times contributed significantly to his high placement in the race.
In terms of pacing, Kieran started slightly slower in the initial running segment but quickly compensated in the subsequent segments. This strategy of conserving energy at the onset of the race and gradually increasing the pace has worked well for him. However, his slower than average roxzone time suggests room for improvement in transitions and overall fitness.
Segments to Improve:
- Burpees Broad Jump: This segment was slower than average, indicating a need for enhanced explosive strength and coordination. Incorporating plyometric exercises like box jumps, single-leg hops, and squat jumps into his training routine may help improve performance in this area.
- Roxzone: Kieran's slower roxzone time suggests he could improve his transitions and overall fitness. High-intensity interval training (HIIT) workouts, focusing on quick recovery, can help reduce rest time. Practicing quick transitions between different exercise zones can also improve his roxzone performance.
- Sled Pull: This segment requires strong lower body strength and endurance. Kieran could benefit from incorporating heavy sled drags, squats, and lunges into his strength training routine.
- Wall Balls: Similarly, wall balls require good lower body strength and cardiovascular endurance. Squats, kettlebell swings, and medicine ball exercises can help improve his performance in this segment.
- Farmers Carry: This segment requires grip strength and core stability. Incorporating exercises like deadlifts, pull-ups, and farmer's walks with heavy kettlebells can help improve his performance in this segment.
Race Strategies:
For future races, Kieran can consider the following strategies to enhance his performance:
- Pacing: Maintain a steady pace in the initial running segments to conserve energy for later stages. This strategy has worked well for Kieran, and he can continue to refine it.
- Strength Training: Incorporate more strength training into his routine to improve in the non-running segments. A balanced focus on both endurance and strength can benefit his overall performance.
- Recovery: Prioritize recovery and mobility work post-training to reduce the risk of injury and improve overall fitness. This includes adequate sleep, nutrition, and practices like foam rolling and stretching.
- Transitions: Practice quick transitions between different exercise zones to reduce roxzone time. This can be as simple as rehearsing the movements and steps required to transition between exercises during training.
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