Grubb Keegan
Hyrox Result
Dive into this athlete’s performance at 2024 Dallas 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 Grubb Keegan'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 Grubb Keegan'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 Grubb Keegan'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 Grubb Keegan'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
03:36.
Check the detail of the improvement plan below.
01:12
Potential Improvement
33.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Keegan, you absolutely crushed it out there! Finishing 203rd overall out of 2857 athletes puts you in the top 7%—that’s no small feat. Your overall time of 01:20:43 is impressive, especially considering your total running time of 00:39:08, which is a solid 1:31 faster than average. Talk about a runner’s profile! 🏃♂️💨
However, it looks like your pacing strategy might need a little tweak. You started off a touch slower in the first run segment (00:04:47), which set a slightly cautious tone. But you picked up the pace nicely in subsequent runs. You’ve got the legs for running, so let’s harness that speed and make those strength segments just as fierce. The goal is to become a well-rounded beast on the course, not just a speedy gazelle!
Segments to Improve:
Now, let’s dive into the segments that could use a bit of TLC:
- Burpees Broad Jump: Oof, 00:05:42 is a bit of a slowpoke compared to the competition. To improve here, focus on explosive power. Try doing jump squats and plyometric push-ups. Aim for 3 sets of 10-12 reps, and make sure to work on your form to maximize efficiency. Remember, it’s about quality over quantity! Also, integrate some burpee practice sessions into your weekly routine, perhaps 3 sets of 8-10 reps to get the flow going.
- Sandbag Lunges: With a time of 00:05:36, we can definitely step it up. Work on your grip strength and core stability. Incorporate weighted step-ups and lateral lunges into your training. Try doing 4 sets of 8-10 reps, focusing on going slow and controlled to build strength and balance. Oh, and don’t forget to breathe—lunging without exhaling is like running a marathon while holding your breath… not fun!
- Wall Balls: At 00:06:15, we’ve got room to improve. Get familiar with the movement by practicing with lighter weights to perfect your form. Aim for 3 sets of 15-20 wall balls at a lighter weight before gradually increasing. Focus on your squat depth and explosive upward thrust—think of it as throwing your worries away! And hey, if you hit the wall on the way up, that's just a sign of enthusiasm, right?
- Sled Push: You were right on average here, but let’s see if we can shave off that precious 22 seconds. Try incorporating sled drags and pushes into your training, aiming for 3-4 sets of 20 meters at maximum effort. Remember to keep your back straight and drive through with your legs. This is about being powerful, not just moving the sled around like it’s your pet cat!
- Roxzone: Your 6:04 time here is a bit slower than average. To improve your transition times, practice quick transitions between exercises. Set up mock Hyrox circuits and time yourself. Aim to cut down on those rest periods—think of it as a race against time, not just against other athletes!
Race Strategies:
During your next race, here are a few strategies to keep in mind:
- Pacing: Start strong but controlled. Your first segment should be a warm-up, not a sprint. This will help prevent fatigue from hitting too early.
- Transition Times: Treat the transition spots like a pit stop in a NASCAR race! Get in, get out, and keep moving. Practice your quick changes between exercises in training so it becomes second nature.
- Hydration & Nutrition: Don’t forget to fuel properly before the race and stay hydrated! A well-fueled athlete is a happy athlete. Think of water as your secret weapon—it’s like throwing a grenade at dehydration!
Conclusion:
Keegan, you’ve got a strong foundation, and with a few tweaks here and there, you’ll be unstoppable! Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths. 💪
And as you lace up for your next challenge, just remember: you’re not just building muscles; you’re building character. So let’s get out there and show that course who’s boss! The Rox-Coach is here to help you every step of the way—let's make your next performance legendary! 💥🏆
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