Dive into this athlete’s performance at 2023 Glasgow 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.
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 M Keith'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 M Keith'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 M Keith'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 M Keith'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.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:17 | 08:34 to 06:17 | 43.5% |
| Sled Push | 00:35 | 03:23 to 02:48 | 11.1% |
| Sled Pull | 00:33 | 05:20 to 04:47 | 10.5% |
| Burpees Broad Jump | 00:32 | 05:44 to 05:12 | 10.2% |
| Sandbag Lunges | 00:31 | 05:30 to 04:59 | 9.8% |
| Rowing | 00:21 | 05:08 to 04:47 | 6.7% |
| Ski Erg | 00:15 | 04:40 to 04:25 | 4.8% |
| Farmers Carry | 00:11 | 02:17 to 02:06 | 3.5% |
| Run Total | 00:00 | 40:34 to 40:34 | 0.0% |
| M Keith | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:21 | 00:00 | 04:41 -00:20 | 00:00 +00:00 |
| Ski Erg | 04:40 | 04:21 | 04:29 +00:11 | 04:41 -00:20 |
| Running 2 | 04:29 | 09:01 | 05:03 -00:34 | 09:10 -00:09 |
| Sled Push | 03:23 | 13:30 | 02:59 +00:24 | 14:13 -00:43 |
| Running 3 | 04:38 | 16:53 | 05:30 -00:52 | 17:12 -00:19 |
| Sled Pull | 05:20 | 21:31 | 05:03 +00:17 | 22:42 -01:11 |
| Running 4 | 04:45 | 26:51 | 05:29 -00:44 | 27:45 -00:54 |
| Burpees Broad Jump | 05:44 | 31:36 | 05:31 +00:13 | 33:14 -01:38 |
| Running 5 | 05:08 | 37:20 | 05:40 -00:32 | 38:45 -01:25 |
| Rowing | 05:08 | 42:28 | 04:52 +00:16 | 44:25 -01:57 |
| Running 6 | 04:55 | 47:36 | 05:31 -00:36 | 49:17 -01:41 |
| Farmers Carry | 02:17 | 52:31 | 02:13 +00:04 | 54:48 -02:17 |
| Running 7 | 05:00 | 54:48 | 05:30 -00:30 | 57:01 -02:13 |
| Sandbag Lunges | 05:30 | 59:48 | 05:16 +00:14 | 01:02:31 -02:43 |
| Running 8 | 07:21 | 01:05:18 | 06:08 +01:13 | 01:07:47 -02:29 |
| Wall Balls | 08:34 | 01:12:39 | 06:45 +01:49 | 01:13:55 -01:16 |
| Roxzone | 06:37 | 01:27:43 | 07:03 -00:26 | 01:27:43 |
Wall Balls: Keith's time of 00:08:34 was 01:48 slower than average. To improve in this segment, he should focus on exercises that target his leg and shoulder strength, as these are key muscles used during Wall Balls. Specific exercises to incorporate into his training routine include squats, lunges, and shoulder presses. Additionally, Keith should work on his technique and form during Wall Balls, ensuring proper depth in his squats and accuracy in hitting the target.
Running 8: Keith's time of 00:07:21 was 01:08 slower than average. This segment indicates a need for improved running endurance. Keith should incorporate longer distance runs into his training routine to build his cardiovascular fitness. Additionally, he can implement interval training, such as fartlek or tempo runs, to improve his speed and endurance. Strengthening exercises for the legs, such as lunges and squats, can also help improve his running performance.
Burpees Broad Jump: Keith's time of 00:05:44 was 00:36 slower than average. This segment requires a combination of strength and agility. Keith should focus on improving his explosive power through exercises such as box jumps and plyometric push-ups. Additionally, he can practice burpees with broad jumps, focusing on speed and efficiency in his movements.
Rowing: Keith's time of 00:05:08 was 00:21 slower than average. To improve in this segment, Keith should focus on improving his rowing technique and efficiency. He can incorporate rowing intervals into his training routine, alternating between high-intensity sprints and longer, steady-state rows. Additionally, exercises that target the muscles used in rowing, such as bent-over rows and lat pull-downs, can help improve his rowing performance.
Sandbag Lunges: Keith's time of 00:05:30 was 00:17 slower than average. This segment requires both strength and stability. Keith should incorporate exercises that target his leg and core muscles, such as lunges, squats, and planks, into his training routine. Additionally, practicing lunges with a sandbag can help improve his performance in this segment.
Ski Erg: Keith's time of 00:04:40 was 00:15 slower than average. To improve in this segment, Keith should focus on improving his upper body strength and endurance. Exercises such as pull-ups, push-ups, and shoulder presses can help strengthen the muscles used during the Ski Erg. Additionally, incorporating high-intensity interval training on the Ski Erg into his training routine can improve his speed and efficiency.
Additionally, Keith should pay attention to his transitions in the Roxzone. Improving his overall fitness and reducing transition times can help him gain an advantage over his competitors. Incorporating interval training and circuit workouts into his training routine can help improve his overall fitness and stamina.
In conclusion, Keith M had a strong performance in the Hyrox race, showcasing his strength in running. To further improve his performance, he should focus on specific segments where he lost time compared to the average. By incorporating targeted training strategies and techniques, such as strength exercises, form corrections, and interval training, Keith can enhance his performance in these areas. Additionally, paying attention to pacing and optimizing transitions in the Roxzone can help him gain a competitive edge in future races.
| Similar Athletes | |||
|---|---|---|---|
| Szczepanik Lukasz | 2023 Warschau | 01:27:23 | |
| Shutlar Tom | 2024 Hamburg | 01:28:10 | |
| Lam Shaun | 2024 London | 01:28:03 | |
| Walker Kevin | 2022 Birmingham | 01:27:45 | |
| Kosmis Michael | 2023 Frankfurt | 01:28:12 | |
| Koczorowski Paweł | 2024 Poznan | 01:28:11 | |
| Van Den Crommenacker Vincent | 2023 Amsterdam | 01:27:44 | |
| Barber Lee | 2024 Sports Direct HYROX London | 01:28:09 | |
| Diack David | 2024 London | 01:27:32 | |
| Lenyk Zygmunt | 2023 London | 01:27:31 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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