Keating Kelly Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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 973 similar athletes.

Performance Highlights

IRL IRL Flag Women 30-34 #183004 01:36:54 35th in AG | Top 50.7% 172nd | Top 47.4%
+07:03
56:05
Run Total
+00:54
07:01
Avg. Lap
-01:28
03:52
Best Lap
-04:11
35:59
Workout Total
-00:32
04:29
Avg. Workout
-02:46
04:55
Roxzone

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 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 973 athletes with similar finish time in Hyrox 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 973 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Keating Kelly'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 Kelly'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 973 athletes with similar finish time in Hyrox 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 Kelly'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 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 Kelly'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 09:01. Check the detail of the improvement plan below.

07:54 Potential Improvement 87.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 07:54 56:05 to 48:11 87.6%
Sandbag Lunges 00:34 05:39 to 05:05 6.3%
Farmers Carry 00:21 02:39 to 02:18 3.9%
Ski Erg 00:12 05:24 to 05:12 2.2%
Sled Push 00:00 02:36 to 02:36 0.0%
Sled Pull 00:00 05:11 to 05:11 0.0%
Burpees Broad Jump 00:00 05:05 to 05:05 0.0%
Rowing 00:00 05:22 to 05:22 0.0%
Wall Balls 00:00 04:03 to 04:03 0.0%

Splits Time

Keating Kelly Perfect Race
Splits Total Average Total
Running 1 03:52 00:00 05:25 -01:33 00:00 +00:00
Ski Erg 05:24 03:52 05:15 +00:09 05:25 -01:33
Running 2 06:00 09:16 05:48 +00:12 10:40 -01:24
Sled Push 02:36 15:16 02:57 -00:21 16:28 -01:12
Running 3 07:42 17:52 06:07 +01:35 19:25 -01:33
Sled Pull 05:11 25:34 06:17 -01:06 25:32 +00:02
Running 4 07:53 30:45 06:10 +01:43 31:49 -01:04
Burpees Broad Jump 05:05 38:38 06:53 -01:48 37:59 +00:39
Running 5 07:58 43:43 06:21 +01:37 44:52 -01:09
Rowing 05:22 51:41 05:32 -00:10 51:13 +00:28
Running 6 07:46 57:03 06:14 +01:32 56:45 +00:18
Farmers Carry 02:39 01:04:49 02:25 +00:14 01:02:59 +01:50
Running 7 07:38 01:07:28 06:12 +01:26 01:05:24 +02:04
Sandbag Lunges 05:39 01:15:06 05:17 +00:22 01:11:36 +03:30
Running 8 07:20 01:20:45 06:46 +00:34 01:16:53 +03:52
Wall Balls 04:03 01:28:05 05:34 -01:31 01:23:39 +04:26
Roxzone 04:55 01:36:54 07:41 -02:46 01:36:54
Based on 973 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Kelly Keating performed well in the 2023 Dublin HYROX race, finishing in the top 15% of all athletes and top 14% in her age group. Her overall time was 01:36:54, with a total running time of 00:56:05, which was 08:26 slower than the average. Kelly's best running lap was 00:03:52, indicating strong running capabilities.

Segments to Improve


Based on the splits analysis, the segments where Kelly lost the most time were Running 4, Running 5, Running 6, Running 3, Running 7, Running 8, Sandbag Lunges, Running 2, and Ski Erg. To improve performance in these segments, Kelly should focus on specific training strategies and techniques.

1. Running 4, Running 5, Running 6, Running 3, Running 7, and Running 8:

These running segments consistently showed slower times compared to the average. To improve running performance, Kelly should incorporate the following training strategies:
- Interval Training: Incorporate interval training sessions, alternating between high-intensity sprints and recovery periods, to improve speed and endurance.
- Hill Training: Incorporate hill repeats into training sessions to develop leg strength and improve running efficiency.
- Tempo Runs: Include tempo runs at a comfortably hard pace to enhance aerobic capacity and race-specific endurance.
- Plyometric Exercises: Incorporate plyometric exercises such as bounding and box jumps to improve power and running economy.
- Strength Training: Focus on lower body strength exercises like squats, lunges, and deadlifts to develop muscle strength and power, which will translate into improved running performance.

2. Sandbag Lunges:

Kelly's time for the Sandbag Lunges segment was 00:05:39, which was 00:21 slower than the average. To improve performance in this segment, she should consider the following strategies:
- Sandbag Training: Incorporate sandbag lunges into training sessions, gradually increasing the weight to build strength and endurance specific to this movement.
- Core Stability Exercises: Strengthening the core muscles through exercises like planks and Russian twists will improve stability and control during the lunges.

3. Running 2 and Ski Erg:

Kelly's times for Running 2 and Ski Erg were slower than the average. To improve performance in these segments, she should focus on the following strategies:
- Endurance Training: Incorporate longer distance runs and cardio workouts to improve overall endurance and stamina.
- Ski Erg Technique: Work on improving technique and efficiency on the Ski Erg through drills and practice. Focus on engaging the core and utilizing the legs and arms effectively.

Strategies


To improve overall performance during the race, Kelly should consider the following strategies:
- Pacing: Analyzing the splits, it is evident that Kelly started the race at a faster pace but gradually slowed down in the later segments. It is important to pace oneself consistently throughout the race to maintain energy levels and prevent burnout. Practice proper pacing during training sessions to develop a better sense of race pace.
- Transition Time: The Roxzone time was 00:04:55, which was 02:29 faster than the average. While this indicates efficient transition, Kelly can further improve by focusing on reducing transition time between exercises. Incorporate specific drills and practice transitioning quickly and efficiently during training sessions.

Overall, Kelly Keating performed well in the HYROX race, but there are areas for improvement. By implementing the suggested training strategies and techniques, focusing on pacing, and improving transition time, Kelly can enhance her overall performance and achieve better results in future races.

Similar Athletes
Litherland Maryssa 2022 Chicago 01:36:44
Pupino Sara 2024 Milan 01:37:05
Götze Stefanie 2023 Hamburg 01:36:53
Ocarroll Gillian 2023 Dublin 01:36:32
Mountjoy Zoe 2024 Birmingham 01:37:17
Kobriger Aileen 2024 Berlin 01:37:13
Fox Nicki 2023 London 01:36:29
Maddaloni Tommasina 2024 Turin 01:37:11
Duke Elise 2024 Chicago Navy Pier 01:37:14
Del Vecchio Nicole 2024 Milan 01:37:24

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