Keane Micheal
Performance Analysis
Dive into this athlete’s performance at 2024 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
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 Keane Micheal'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 Keane Micheal'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 Keane Micheal'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 Keane Micheal'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
06:16.
Check the detail of the improvement plan below.
05:18
Potential Improvement
84.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Micheal Keane, competing in the 40-44 age group at the 2024 Dublin HYROX event, demonstrated a commendable performance by ranking within the top 45% of all athletes and top 43% within his age group. His overall time was 01:31:32. Micheal displayed a balanced profile between running and strength, with a slight edge towards strength exercises.
His total running time was 00:49:35, which was 04:12 slower than the average time. This indicates a potential area for improvement. Regarding pacing, it appears Micheal might have started the race at a slower pace, as suggested by his slower than average times in the initial running segments. This slower start could have impacted his total running time.
Segments to Improve
- Running: Micheal's overall running performance could be improved, considering his total running time was slower than average. He could benefit from incorporating more speedwork into his training regime. Interval training, where fast-paced running is alternated with periods of recovery, can help improve speed and endurance. Additionally, hill repeats can enhance leg strength and running economy, contributing to better performance in running segments.
- Ski Erg: Micheal's time on the Ski Erg was slower than average, indicating room for improvement. Focused training on the Ski Erg can help, including interval sessions to improve power and endurance. Micheal should also ensure proper form on the Ski Erg to maximize efficiency and power output. This includes engaging the core, using a hip hinge motion, and driving the handles down using the lats and triceps.
- Wall Balls: Micheal's time for the Wall Balls was faster than average, but still identified as an area for improvement when compared to the 25th percentile. To improve in this area, Micheal could incorporate exercises that target the muscles used in Wall Balls, such as squats, thrusters, and medicine ball cleans. He could also practice the Wall Ball movement itself, focusing on maintaining an upright torso, utilizing the hips to generate power, and catching the ball high to minimize the range of motion.
- Rowing: Micheal's rowing time was slower than average. Improvement in this area can be achieved through rowing-specific training, such as high-intensity interval workouts on the rower. Also, focus on rowing technique can contribute to better performance. This includes maintaining a strong, straight back, driving with the legs, and pulling the handle to the chest.
Race Strategies
In terms of race strategies, Micheal should consider starting the race at a faster pace. This could help him gain time in the initial segments, improving his overall time. Furthermore, efficient transitions between segments, particularly from strength exercises to running, can help reduce the 'roxzone' time. Practicing these transitions during training can contribute to a smoother, faster race day performance.
Lastly, Micheal should ensure he's properly fueling before and during the race to maintain energy levels, and implements an effective recovery strategy post-race to minimize muscle soreness and promote faster recovery.
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