Dive into this athlete’s performance at 2023 Dallas 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 967 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 Kerek Shawn'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 Kerek Shawn'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 Kerek Shawn'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 Kerek Shawn'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 06:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:40 | 52:45 to 50:05 | 43.2% |
| Sled Pull | 02:37 | 08:48 to 06:11 | 42.4% |
| Sled Push | 00:25 | 04:02 to 03:37 | 6.8% |
| Farmers Carry | 00:19 | 02:59 to 02:40 | 5.1% |
| Sandbag Lunges | 00:09 | 06:38 to 06:29 | 2.4% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:21 to 05:21 | 0.0% |
| Rowing | 00:00 | 05:05 to 05:05 | 0.0% |
| Wall Balls | 00:00 | 07:33 to 07:33 | 0.0% |
| Kerek Shawn | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:22 | 00:00 | 05:17 +00:05 | 00:00 +00:00 |
| Ski Erg | 04:41 | 05:22 | 04:44 -00:03 | 05:17 +00:05 |
| Running 2 | 06:14 | 10:03 | 05:46 +00:28 | 10:01 +00:02 |
| Sled Push | 04:02 | 16:17 | 03:38 +00:24 | 15:47 +00:30 |
| Running 3 | 06:50 | 20:19 | 06:26 +00:24 | 19:25 +00:54 |
| Sled Pull | 08:48 | 27:09 | 06:19 +02:29 | 25:51 +01:18 |
| Running 4 | 06:49 | 35:57 | 06:26 +00:23 | 32:10 +03:47 |
| Burpees Broad Jump | 05:21 | 42:46 | 07:11 -01:50 | 38:36 +04:10 |
| Running 5 | 06:45 | 48:07 | 06:42 +00:03 | 45:47 +02:20 |
| Rowing | 05:05 | 54:52 | 05:16 -00:11 | 52:29 +02:23 |
| Running 6 | 06:39 | 59:57 | 06:28 +00:11 | 57:45 +02:12 |
| Farmers Carry | 02:59 | 01:06:36 | 02:40 +00:19 | 01:04:13 +02:23 |
| Running 7 | 06:34 | 01:09:35 | 06:30 +00:04 | 01:06:53 +02:42 |
| Sandbag Lunges | 06:38 | 01:16:09 | 06:38 +00:00 | 01:13:23 +02:46 |
| Running 8 | 07:35 | 01:22:47 | 07:48 -00:13 | 01:20:01 +02:46 |
| Wall Balls | 07:33 | 01:30:22 | 08:47 -01:14 | 01:27:49 +02:33 |
| Roxzone | 08:10 | 01:45:57 | 09:21 -01:11 | 01:45:57 |
In terms of pacing, Shawn's overall running time of 00:52:45 is 03:12 slower than the average. This suggests that he may need to work on his overall fitness and transition time to improve his performance in the roxzone. Additionally, his total running time is slower than average, indicating that he may benefit from focusing more on improving his running ability.
To improve the Run Total segment, Shawn should work on his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprint intervals, can help improve his cardiovascular endurance and speed. Additionally, practicing quick transitions between exercises during training sessions can help reduce time spent in the roxzone.
For the Sled Pull segment, Shawn should focus on improving his strength and technique. Incorporating exercises such as deadlifts, squats, and sled pushes into his training routine can help build the necessary strength for this segment. He should also ensure proper form and technique when performing the sled pull to maximize efficiency and minimize time spent.
To improve Running 2, Best Lap, Running 4, Running 3, Running 1, and Running 6, Shawn should prioritize his running training. Incorporating long-distance runs, interval training, and hill sprints into his routine can help improve his running endurance and speed. Additionally, working on proper running form and technique, such as maintaining a steady pace and efficient stride, can also contribute to improved performance in these segments.
For the Farmers Carry segment, Shawn should focus on improving his grip strength and overall strength endurance. Exercises such as farmer's walks, dead hangs, and grip strengtheners can help improve his grip strength. Additionally, incorporating exercises that target the muscles used in the farmers carry, such as farmer's walks with dumbbells or kettlebells, can help improve his overall strength endurance.
Additionally, Shawn should prioritize efficient transitions between exercises during the race. Practicing quick transitions during training sessions can help him save valuable time in the roxzone. He should also familiarize himself with the layout of the race course and plan his transitions accordingly to minimize time spent moving between exercises.
Overall, by focusing on improving his overall fitness, running ability, strength, and transition time, Shawn can enhance his performance in future Hyrox races. Incorporating specific training strategies, such as interval training, strength exercises, and form corrections, tailored to address the areas of improvement identified in this report, will help him achieve his goals and improve his race performance.
| Similar Athletes | |||
|---|---|---|---|
| Turner Adam | 2024 Brisbane | 01:45:29 | |
| Tullare Johan | 2023 Stockholm | 01:45:56 | |
| Mccutcheon Connor | 2023 London | 01:46:11 | |
| Riedesel Tobias | 2019 Nürnberg | 01:46:16 | |
| Arnoldussen Eric | 2024 Rotterdam | 01:46:19 | |
| Berezowski Grzegorz | 2023 Warschau | 01:45:51 | |
| Sommer Jens | 2023 Hannover | 01:45:54 | |
| Gomez Max | 2019 New York | 01:46:25 | |
| Ginty Colm | 2023 London | 01:46:21 | |
| Flood Fergal | 2023 Barcelona | 01:45:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 New York | 01:34:46 | |
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