Dive into this athlete’s performance at 2023 Chicago 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 650 similar athletes.
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!
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.
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 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.
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 his 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 03:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:25 (From 10:00 to 07:35) | 80.6% |
| Sandbag Lunges | 00:29 (From 07:27 to 06:58) | 16.1% |
| Rowing | 00:04 (From 05:26 to 05:22) | 2.2% |
| Ski Erg | 00:01 (From 04:53 to 04:52) | 0.6% |
| Wall Balls | 00:01 (From 09:13 to 09:12) | 0.6% |
| Sled Push | 00:00 (From 03:53 to 03:53) | 0.0% |
| Sled Pull | 00:00 (From 06:14 to 06:14) | 0.0% |
| Farmers Carry | 00:00 (From 02:17 to 02:17) | 0.0% |
| Run Total | 00:00 (From 51:21 to 51:21) | 0.0% |
| Keith Alfred | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 05:32 -01:06 | 00:00 +00:00 |
| Ski Erg | 04:53 | 04:26 | 04:50 +00:03 | 05:32 -01:06 |
| Running 2 | 06:01 | 09:19 | 06:06 -00:05 | 10:22 -01:03 |
| Sled Push | 03:53 | 15:20 | 03:44 +00:09 | 16:28 -01:08 |
| Running 3 | 06:11 | 19:13 | 06:47 -00:36 | 20:12 -00:59 |
| Sled Pull | 06:14 | 25:24 | 06:34 -00:20 | 26:59 -01:35 |
| Running 4 | 06:25 | 31:38 | 06:47 -00:22 | 33:33 -01:55 |
| Burpees Broad Jump | 10:00 | 38:03 | 07:45 +02:15 | 40:20 -02:17 |
| Running 5 | 07:04 | 48:03 | 07:11 -00:07 | 48:05 -00:02 |
| Rowing | 05:26 | 55:07 | 05:24 +00:02 | 55:16 -00:09 |
| Running 6 | 06:29 | 01:00:33 | 06:51 -00:22 | 01:00:40 -00:07 |
| Farmers Carry | 02:17 | 01:07:02 | 02:46 -00:29 | 01:07:31 -00:29 |
| Running 7 | 06:53 | 01:09:19 | 06:54 -00:01 | 01:10:17 -00:58 |
| Sandbag Lunges | 07:27 | 01:16:12 | 07:16 +00:11 | 01:17:11 -00:59 |
| Running 8 | 07:56 | 01:23:39 | 08:33 -00:37 | 01:24:27 -00:48 |
| Wall Balls | 09:13 | 01:31:35 | 09:20 -00:07 | 01:33:00 -01:25 |
| Roxzone | 11:56 | 01:52:36 | 10:16 +01:40 | 01:52:36 |
Based on the splits analysis, Alfred performed exceptionally well in some segments, such as Running 1, Sled Push, Running 3, Sled Pull, Running 4, Farmers Carry, Running 6, and Wall Balls. He was significantly faster than the average time in these segments, indicating his strength and proficiency in these areas.
- High-intensity interval training (HIIT) workouts with burpees and box jumps to enhance endurance and explosiveness.
- Plyometric exercises such as squat jumps and tuck jumps to improve power and agility.
- Incorporating agility ladder drills to enhance quickness and coordination.
- Performing regular strength training exercises for the legs, such as squats and lunges, to build lower body strength and power.
2. Roxzone:
Alfred spent 00:11:56 in the Roxzone, which is 02:03 slower than the average time. To improve performance in this transition zone, Alfred should focus on improving his overall fitness and reducing transition time. Specific training strategies include:
- Incorporating interval training sessions that simulate the transition from one exercise to another. For example, performing a set of burpees followed immediately by a set of box jumps.
- Practicing quick and efficient transitions between exercises during training sessions to build familiarity and improve speed.
- Implementing circuit training routines that involve multiple exercises with minimal rest in between to simulate the demands of the Roxzone.
- Incorporating specific exercises to improve core strength and stability, as a strong core can aid in quicker transitions.
3. Sandbag Lunges:
Alfred took 00:07:27 to complete the Sandbag Lunges, which is 00:11 slower than the average time. To improve performance in this segment, Alfred should focus on enhancing his lower body strength and endurance. Specific training techniques include:
- Adding weighted lunges to his training routine to build strength and endurance in the leg muscles used during the sandbag lunges.
- Incorporating exercises such as step-ups, squats, and Bulgarian split squats to target the muscles involved in the sandbag lunges.
- Implementing interval training sessions that involve lunges with short bursts of high intensity to simulate the demands of the sandbag lunges during the race.
- Practicing proper form and technique during lunges to maximize efficiency and reduce the risk of injury.
In conclusion, Alfred Keith's performance in the Hyrox race was impressive, with notable strengths in running and certain strength-based segments. To further enhance his performance, Alfred should focus on improving his performance in the Burpees Broad Jump, Roxzone, and Sandbag Lunges segments. By incorporating specific training strategies and techniques, such as HIIT workouts, agility drills, and strength training exercises, Alfred can overcome these areas of weakness and achieve even better results in future races. Additionally, maintaining a steady pace throughout the race and continuing to train in a well-rounded manner will contribute to his overall performance improvement.
| Similar Athletes | |||
|---|---|---|---|
| Mann Chris | 2024 Berlin | 01:52:07 | |
| Prince Robin | 2023 Singapore | 01:52:31 | |
| Gerdes Torsten | 2024 Hamburg | 01:52:53 | |
| Timos Andrew | 2024 Melbourne | 01:52:36 | |
| Wilson Matt | 2022 Birmingham | 01:52:49 | |
| Buchan Stephen | 2024 Manchester | 01:52:12 | |
| Convery Phil | 2024 Dublin | 01:53:06 | |
| Tong Wai Kin | 2024 Hong Kong | 01:52:33 | |
| Gebusion Rafnie | 2023 Chicago - North American Open Championship | 01:52:37 | |
| Hodgson Jonathan | 2024 Sports Direct HYROX London | 01:52:21 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Chicago - North American Open Championship Keith Alfred | 01:48:20 | |
| 2022 Chicago Keith Alfred | 02:02:20 | |
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Keith Alfred
