Dive into this athlete’s performance at 2024 Cape Town 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 263 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 Keet Charl'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 Keet Charl'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 Keet Charl'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 Keet Charl'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 06:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 03:37 | 09:37 to 06:00 | 51.8% |
| Sled Pull | 01:37 | 09:23 to 07:46 | 23.2% |
| Farmers Carry | 01:17 | 04:01 to 02:44 | 18.4% |
| Burpees Broad Jump | 00:28 | 05:49 to 05:21 | 6.7% |
| Ski Erg | 00:00 | 04:14 to 04:14 | 0.0% |
| Sled Push | 00:00 | 02:47 to 02:47 | 0.0% |
| Rowing | 00:00 | 04:37 to 04:37 | 0.0% |
| Wall Balls | 00:00 | 07:40 to 07:40 | 0.0% |
| Run Total | 00:00 | 41:43 to 41:43 | 0.0% |
| Keet Charl | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 04:37 +00:06 | 00:00 +00:00 |
| Ski Erg | 04:14 | 04:43 | 04:23 -00:09 | 04:37 +00:06 |
| Running 2 | 04:38 | 08:57 | 05:05 -00:27 | 09:00 -00:03 |
| Sled Push | 02:47 | 13:35 | 04:31 -01:44 | 14:05 -00:30 |
| Running 3 | 05:37 | 16:22 | 05:45 -00:08 | 18:36 -02:14 |
| Sled Pull | 09:23 | 21:59 | 08:02 +01:21 | 24:21 -02:22 |
| Running 4 | 04:58 | 31:22 | 05:45 -00:47 | 32:23 -01:01 |
| Burpees Broad Jump | 05:49 | 36:20 | 05:23 +00:26 | 38:08 -01:48 |
| Running 5 | 05:09 | 42:09 | 05:53 -00:44 | 43:31 -01:22 |
| Rowing | 04:37 | 47:18 | 04:49 -00:12 | 49:24 -02:06 |
| Running 6 | 04:58 | 51:55 | 05:44 -00:46 | 54:13 -02:18 |
| Farmers Carry | 04:01 | 56:53 | 02:44 +01:17 | 59:57 -03:04 |
| Running 7 | 05:35 | 01:00:54 | 05:47 -00:12 | 01:02:41 -01:47 |
| Sandbag Lunges | 09:37 | 01:06:29 | 06:16 +03:21 | 01:08:28 -01:59 |
| Running 8 | 06:09 | 01:16:06 | 06:49 -00:40 | 01:14:44 +01:22 |
| Wall Balls | 07:40 | 01:22:15 | 08:29 -00:49 | 01:21:33 +00:42 |
| Roxzone | 08:05 | 01:37:52 | 07:50 +00:15 | 01:37:52 |
Charl Keet delivered a commendable performance in the 2024 Cape Town HYROX race, securing an overall rank of 69 out of 117 athletes. His running capability is a standout strength, as evidenced by his total running time of 41:43, which is 3:51 faster than the average. This indicates a strong running profile, yet there is room for improvement in strength-based exercises. Keet's pacing strategy appeared balanced, with no significant signs of starting too fast or too slow, though there is potential to enhance transitions between exercise zones to further boost overall performance.
Time spent on sandbag lunges was significantly slower than average. To improve, focus on strengthening the lower body and enhancing endurance under fatigue. Incorporate exercises like weighted lunges, step-ups, and Bulgarian split squats. Drills that simulate compromised running, such as running immediately after lunges, can enhance performance in this segment.
Performance in the sled pull was below average. Improving pulling strength and technique is crucial. Integrate exercises like deadlifts, bent-over rows, and sled drags into training. Focus on maintaining a low body position and using legs effectively to drive the sled.
Ranked at the bottom, this segment requires significant improvement. Focus on grip strength and core stability. Include farmers walks, kettlebell holds, and core strengthening exercises in your routine. Practice maintaining a steady pace while carrying weights to improve transition to running.
Transition times were slower than average. To improve, practice quick transitions between exercises in training sessions, focusing on efficient movement and minimal rest. Circuit training can help simulate race conditions and improve overall fitness.
Time spent on this segment was longer than average. Enhance explosive power and technique with plyometric exercises such as box jumps and depth jumps. Practice burpees with a focus on efficient movement and quick transitions between jumps.
Maintain a steady pace throughout the race to avoid early fatigue. Use your strong running ability to gain time but pace yourself in strength segments to conserve energy.
Practice quick and efficient transitions between exercise zones. Minimize rest time and ensure smooth movement between segments to reduce overall time spent in the roxzone.
Given your strong running profile, focus on balancing training between running and strength to enhance overall performance. Incorporate strength endurance workouts that simulate race conditions for better adaptation.
| Similar Athletes | |||
|---|---|---|---|
| Bilala Abdellah | 2023 Glasgow | 01:37:31 | |
| O'Connor Fergus | 2024 Dublin | 01:38:14 | |
| Moolenaar Bastiaan | 2024 Rotterdam | 01:37:41 | |
| Oruetxebarria Joan | 2023 Bilbao | 01:37:49 | |
| Van Den Berg Mark | 2022 Amsterdam | 01:38:20 | |
| Wilson Luke | 2022 London | 01:37:39 | |
| Chini Alberto | 2024 Rimini | 01:37:39 | |
| Doyle Conor | 2024 Dublin | 01:37:28 | |
| Santana David | 2024 Madrid | 01:37:56 | |
| Sandoval Uriel | 2024 Anaheim | 01:37:44 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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