Keenan Paul Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 40-44 #142012 01:33:20 224th in AG | Top 73.0% 1298th | Top 73.8%
+03:28
49:32
Run Total
+00:28
06:12
Avg. Lap
+00:46
05:37
Best Lap
-01:01
38:29
Workout Total
-00:08
04:48
Avg. Workout
-02:27
05:24
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 Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Keenan Paul's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Keenan Paul hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Keenan Paul’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 Keenan Paul'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 06:28. Check the detail of the improvement plan below.

04:29 Potential Improvement 69.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:29 49:32 to 45:03 69.3%
Burpees Broad Jump 01:54 07:42 to 05:48 29.4%
Rowing 00:05 05:01 to 04:56 1.3%
Ski Erg 00:00 04:24 to 04:24 0.0%
Sled Push 00:00 03:01 to 03:01 0.0%
Sled Pull 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Sandbag Lunges 00:00 05:14 to 05:14 0.0%
Wall Balls 00:00 06:24 to 06:24 0.0%

Splits Time

Keenan Paul Perfect Race
Splits Total Average Total
Running 1 03:22 00:00 04:51 -01:29 00:00 +00:00
Ski Erg 04:24 03:22 04:33 -00:09 04:51 -01:29
Running 2 05:37 07:46 05:19 +00:18 09:24 -01:38
Sled Push 03:01 13:23 03:09 -00:08 14:43 -01:20
Running 3 06:21 16:24 05:47 +00:34 17:52 -01:28
Sled Pull 04:46 22:45 05:26 -00:40 23:39 -00:54
Running 4 06:33 27:31 05:48 +00:45 29:05 -01:34
Burpees Broad Jump 07:42 34:04 06:03 +01:39 34:53 -00:49
Running 5 07:00 41:46 06:00 +01:00 40:56 +00:50
Rowing 05:01 48:46 04:58 +00:03 46:56 +01:50
Running 6 06:42 53:47 05:50 +00:52 51:54 +01:53
Farmers Carry 01:57 01:00:29 02:21 -00:24 57:44 +02:45
Running 7 06:50 01:02:26 05:48 +01:02 01:00:05 +02:21
Sandbag Lunges 05:14 01:09:16 05:39 -00:25 01:05:53 +03:23
Running 8 07:11 01:14:30 06:36 +00:35 01:11:32 +02:58
Wall Balls 06:24 01:21:41 07:21 -00:57 01:18:08 +03:33
Roxzone 05:24 01:33:20 07:51 -02:27 01:33:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Paul Keenan demonstrated a balanced performance in the 2024 Dublin HYROX race, finishing in the top 48% of total athletes and top 46% of his age group. Compared to the average, his overall time was commendable. However, he could improve his total running time, which was slower than average by 03:18. His performance shines in the Roxzone, where he was significantly faster than average, indicating a good overall fitness and transition time. His strength appears to lie in the strength-based activities, given that his running times were generally slower than average. In terms of pacing, he started the race off strong, with a first running split significantly faster than average. However, his pace dropped in the following running segments, indicating a possible issue with maintaining speed throughout the race.

Segments to Improve:

  • Overall running performance: Paul's total running time was slower than average by 03:18. His running splits generally got slower as the race progressed, especially in Running 5, 6, and 7. This suggests that endurance and pacing may be areas for improvement. Training should focus on increasing cardiovascular endurance and maintaining a consistent pace. Interval training could be beneficial here, alternating between high-intensity running and recovery periods. Additionally, hill sprints could help build endurance and strength.
  • Burpees Broad Jump: This segment was significantly slower than average, indicating a potential area for improvement. To enhance performance in this area, Paul could incorporate plyometric exercises, such as box jumps and jump squats, into his training routine to increase explosive power. Fine-tuning the burpee technique could also make the movement more efficient, reducing the time taken.

Race Strategies:

Considering Paul's performance, here are some race strategies that could be implemented:

  • Pacing: Paul started off the race strong but slowed down in later running segments. He should aim to maintain a more consistent pace throughout the race to conserve energy for later stages. A running coach or a running app could help track and manage pace during training runs.
  • Transition Time: As Paul's Roxzone time is significantly faster than average, he should continue to work on quick and efficient transitions between exercise zones. This includes not only physical speed but also mentally preparing for the next exercise while completing the current one.
  • Strength Training: Given that Paul's strength-based activities were generally faster than average, he could consider incorporating more strength training into his routine to capitalize on this advantage. This could include weightlifting, resistance band exercises, or bodyweight exercises.
Similar Athletes
Keichel Vincent 2024 Hamburg 01:32:56
Lucas Benjamin 2024 Paris 01:33:19
Becker Martin 2022 Bremen 01:33:02
Schilling Jannes 2024 Köln 01:33:07
De Ruijter Tim 2024 Amsterdam 01:32:55
Ackers Matty 2023 Birmingham 01:33:41
Hummel Felix 2024 Hamburg 01:33:46
Wynne Matthew 2024 Cape Town 01:33:50
Morris Nathaniel 2024 Katowice 01:33:05
Lumbreras Orlando 2023 Bilbao 01:33:43

Measure Your Performance Against Top Athletes

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