Keating Kirsty
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
227 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 Pro Women
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 227 athletes with similar finish time in Hyrox Pro Women
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 227 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Keating Kirsty'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 Keating Kirsty'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 227 athletes with similar finish time in Hyrox Pro Women
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 Keating Kirsty'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 Pro Women
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 Keating Kirsty'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
05:15.
Check the detail of the improvement plan below.
02:44
Potential Improvement
52.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Kirsty Keating performed exceptionally well in the 2024 Birmingham event, ranking among the top 16% of all competitors and achieving an impressive 9th position in her age group. One of the key strengths that contributed to her overall performance is her running prowess. With a total running time of 00:38:08, she was consistently faster than the average competitor by 04:25. This indicates that Kirsty is a strong runner, consistently outperforming her peers in all running segments. However, her pacing strategy may need adjustment as she started the race slightly slower than average but picked up the pace considerably in later running segments.
Segments to Improve:
- Wall Balls: This was the segment where Kirsty lost the most time compared to the average performance. To enhance her performance in this area, she should incorporate wall ball exercises into her training routine, focusing on improving her form, strength, and endurance. Exercises like squats, presses, and lunges with the medicine ball can be beneficial.
- Roxzone: Kirsty's transition time between exercise zones, or Roxzone, was slower than average. To improve this, she should work on enhancing her overall fitness and reducing her transition time. Interval training, focusing on quick recovery between high-intensity exercises, could be beneficial. Also, practicing transitions during training could help to reduce these times.
- Burpees Broad Jump: Kirsty was slower than average in the Burpees Broad Jump segment. This could be improved with plyometric exercises such as box jumps, burpees, and broad jumps to enhance explosive strength and agility. Regular practice will help to increase the speed and efficiency of her burpees.
- Sled Push: Kirsty's time in the Sled Push was slower than average, indicating that she may need to improve her lower body strength. Exercises such as squats, lunges, and deadlifts, can help her develop the necessary strength for this segment.
Race Strategies:
Going forward, Kirsty should employ a more strategic approach to her pacing. Starting a little faster in the initial running segments could help her gain a better positioning early on in the race. She should also focus on maintaining her pace throughout the race, especially after completing strength-intensive segments. Practicing running after strength exercises will help her body adapt to the shift between strength and aerobic exertion, ultimately improving her overall performance. Furthermore, Kirsty should work on improving her transition times between exercises to save valuable seconds. This can be achieved by incorporating transition drills into her training routine and focusing on fast recovery post high-intensity exercises.
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 Pro Women
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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