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.
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 O'Keeffe Alex'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 O'Keeffe Alex'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 O'Keeffe Alex'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 O'Keeffe Alex'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 06:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Farmers Carry | 03:27 | 05:28 to 02:01 | 50.7% |
| Wall Balls | 02:32 | 06:37 to 04:05 | 37.3% |
| Run Total | 00:26 | 43:36 to 43:10 | 6.4% |
| Ski Erg | 00:18 | 05:13 to 04:55 | 4.4% |
| Burpees Broad Jump | 00:05 | 05:23 to 05:18 | 1.2% |
| Sled Push | 00:00 | 02:22 to 02:22 | 0.0% |
| Sled Pull | 00:00 | 04:30 to 04:30 | 0.0% |
| Rowing | 00:00 | 05:08 to 05:08 | 0.0% |
| Sandbag Lunges | 00:00 | 03:48 to 03:48 | 0.0% |
| O'Keeffe Alex | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:13 | 00:00 | 04:57 -01:44 | 00:00 +00:00 |
| Ski Erg | 05:13 | 03:13 | 05:01 +00:12 | 04:57 -01:44 |
| Running 2 | 05:20 | 08:26 | 05:18 +00:02 | 09:58 -01:32 |
| Sled Push | 02:22 | 13:46 | 02:36 -00:14 | 15:16 -01:30 |
| Running 3 | 05:51 | 16:08 | 05:34 +00:17 | 17:52 -01:44 |
| Sled Pull | 04:30 | 21:59 | 05:27 -00:57 | 23:26 -01:27 |
| Running 4 | 07:33 | 26:29 | 05:36 +01:57 | 28:53 -02:24 |
| Burpees Broad Jump | 05:23 | 34:02 | 05:43 -00:20 | 34:29 -00:27 |
| Running 5 | 06:02 | 39:25 | 05:44 +00:18 | 40:12 -00:47 |
| Rowing | 05:08 | 45:27 | 05:18 -00:10 | 45:56 -00:29 |
| Running 6 | 05:45 | 50:35 | 05:38 +00:07 | 51:14 -00:39 |
| Farmers Carry | 05:28 | 56:20 | 02:11 +03:17 | 56:52 -00:32 |
| Running 7 | 05:57 | 01:01:48 | 05:37 +00:20 | 59:03 +02:45 |
| Sandbag Lunges | 03:48 | 01:07:45 | 04:30 -00:42 | 01:04:40 +03:05 |
| Running 8 | 03:58 | 01:11:33 | 05:58 -02:00 | 01:09:10 +02:23 |
| Wall Balls | 06:37 | 01:15:31 | 04:41 +01:56 | 01:15:08 +00:23 |
| Roxzone | 04:15 | 01:26:16 | 06:27 -02:12 | 01:26:16 |
Firstly, congratulations to Alex O'Keeffe on an impressive performance at the 2024 Dublin HYROX event. Alex's overall rank of 269 and age group rank of 48 put him in the top 9% and top 10% respectively, demonstrating his ability to compete at a high level. His total running time was faster than the average, suggesting a strong runner profile. However, some splits indicate a need for improvement in strength training. Pacing was another area of focus, with Alex starting fast in the first running segment but slowing down in subsequent segments. It's vital for Alex to maintain a more consistent speed throughout the race.
Alex was significantly slower than average in this segment. This suggests a need to improve grip strength and overall endurance. Incorporating exercises such as deadlifts and shrugs into his training routine can help strengthen grip. Additionally, interval training with kettlebells or dumbbells can simulate the race conditions and improve endurance.
Wall Balls performance was slower than average. This could be due to a lack of leg and core strength. Squats, lunges, and medicine ball throws can help improve performance in this area.
Alex's performance on the Ski Erg was slower than average, indicating a need to work on upper body strength and conditioning. Rowing exercises and upper body weightlifting can help improve performance in this segment.
While Alex was faster than average in this segment, there's still room for improvement. Plyometric exercises like box jumps and broad jumps can help increase explosive strength and improve performance.
Despite having a faster total running time, Alex slowed down in the middle and later segments. Interval running training can help improve endurance and maintain a consistent pace throughout the race.
For future races, Alex should focus on maintaining a consistent pace throughout, instead of starting too fast and slowing down in subsequent segments. He should also work on his transitions to reduce time spent in the roxzone. Finally, a balanced training routine that combines running, strength and conditioning can help improve his overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Belmonte Rios Beatriz | 2023 Malaga | 01:26:31 | |
| Lim Joelle | 2024 Singapore | 01:26:46 | |
| Mcdougall Rachael | 2024 Glasgow | 01:26:33 | |
| Parapura Elżbieta | 2024 Gdansk | 01:25:56 | |
| Reder Svenja | 2023 Hannover | 01:26:25 | |
| Davidson Georgie | 2023 London | 01:26:30 | |
| Grimm Sandra | 2023 Maastricht European Championships | 01:26:16 | |
| Barna Scanu Roberta | 2024 Rimini | 01:26:39 | |
| Matzat Anna | 2023 Hamburg | 01:26:00 | |
| Rokven Joyce | 2024 Madrid | 01:26:30 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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