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 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 Morrice 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 Morrice 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 Morrice 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 Morrice 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 04:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 01:06 | 06:54 to 05:48 | 25.6% |
| Wall Balls | 01:00 | 08:28 to 07:28 | 23.3% |
| Run Total | 00:44 | 47:29 to 46:45 | 17.1% |
| Sled Push | 00:24 | 03:39 to 03:15 | 9.3% |
| Sled Pull | 00:24 | 05:57 to 05:33 | 9.3% |
| Burpees Broad Jump | 00:23 | 06:36 to 06:13 | 8.9% |
| Ski Erg | 00:17 | 04:54 to 04:37 | 6.6% |
| Rowing | 00:00 | 04:57 to 04:57 | 0.0% |
| Farmers Carry | 00:00 | 02:14 to 02:14 | 0.0% |
| Morrice Keith | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:29 | 00:00 | 05:01 -01:32 | 00:00 +00:00 |
| Ski Erg | 04:54 | 03:29 | 04:38 +00:16 | 05:01 -01:32 |
| Running 2 | 05:43 | 08:23 | 05:27 +00:16 | 09:39 -01:16 |
| Sled Push | 03:39 | 14:06 | 03:19 +00:20 | 15:06 -01:00 |
| Running 3 | 05:55 | 17:45 | 05:58 -00:03 | 18:25 -00:40 |
| Sled Pull | 05:57 | 23:40 | 05:42 +00:15 | 24:23 -00:43 |
| Running 4 | 05:40 | 29:37 | 05:58 -00:18 | 30:05 -00:28 |
| Burpees Broad Jump | 06:36 | 35:17 | 06:27 +00:09 | 36:03 -00:46 |
| Running 5 | 05:54 | 41:53 | 06:14 -00:20 | 42:30 -00:37 |
| Rowing | 04:57 | 47:47 | 05:05 -00:08 | 48:44 -00:57 |
| Running 6 | 05:39 | 52:44 | 06:02 -00:23 | 53:49 -01:05 |
| Farmers Carry | 02:14 | 58:23 | 02:27 -00:13 | 59:51 -01:28 |
| Running 7 | 05:53 | 01:00:37 | 06:02 -00:09 | 01:02:18 -01:41 |
| Sandbag Lunges | 06:54 | 01:06:30 | 06:01 +00:53 | 01:08:20 -01:50 |
| Running 8 | 09:19 | 01:13:24 | 06:59 +02:20 | 01:14:21 -00:57 |
| Wall Balls | 08:28 | 01:22:43 | 07:51 +00:37 | 01:21:20 +01:23 |
| Roxzone | 06:24 | 01:37:28 | 08:17 -01:53 | 01:37:28 |
When analyzing his splits, it is evident that Keith performed exceptionally well in some segments, while struggling in others. His best running lap was 00:03:29, which was 01:21 faster than the average. This indicates that he has good speed and endurance in shorter running distances. However, he faced challenges in segments such as the Burpees Broad Jump, where he was 00:31 slower than the average, and the Sandbag Lunges, where he was 00:56 slower than average.
To improve performance in Running 8 and Run Total, Keith should focus on increasing his overall fitness and endurance. Incorporating long-distance running into his training routine will help him build stamina and improve his running speed. Interval training, such as alternating between sprints and recovery jogs, can also be beneficial for enhancing his speed and endurance.
For Sandbag Lunges and Wall Balls, Keith should work on strengthening his lower body and core muscles. Exercises such as squats, lunges, and deadlifts will help improve his strength and stability for these movements. Additionally, incorporating plyometric exercises like box jumps and medicine ball slams can enhance explosiveness and power.
To improve performance in the Burpees Broad Jump, Keith should focus on improving his agility, explosiveness, and cardiovascular endurance. Incorporating high-intensity interval training (HIIT) workouts that include burpees and other dynamic movements will help him improve his speed and power in this segment.
For the Ski Erg segment, Keith should work on improving his technique and efficiency. Practicing proper form and utilizing his entire body, including his legs, core, and arms, will help him generate more power and speed during the Ski Erg exercise. Incorporating specific drills and exercises to target the muscles used during this movement, such as rowing and kettlebell swings, can also be beneficial.
Lastly, for Running 2, Keith should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him build stamina and increase his running speed. Additionally, working on proper running form and technique, such as maintaining an upright posture and optimizing stride length, can also improve his overall running performance.
Overall, Keith Morrice had a commendable performance in the HYROX race in Dublin. By focusing on improving his weaker segments, implementing effective race strategies, and tailoring his training to address specific areas of improvement, he can continue to enhance his performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Archer William | 2024 Melbourne | 01:37:16 | |
| Garbin Aldo | 2024 Milan | 01:37:22 | |
| Quadt Mattias | 2023 Stockholm | 01:37:41 | |
| Taylor Darren | 2023 Melbourne | 01:37:16 | |
| Delgado Jeff | 2023 Chicago | 01:37:23 | |
| Samways Greg | 2022 Birmingham | 01:37:32 | |
| Mahmood Amar | 2024 Birmingham | 01:37:52 | |
| Marekovic Robert | 2022 Madrid | 01:37:56 | |
| Peters Roland | 2024 Amsterdam | 01:37:13 | |
| Fuschelberger Robert | 2023 Hamburg | 01:37:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Glasgow | 01:27:21 | |
| 2024 Birmingham | 01:36:24 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
