Keenan Graham Hyrox Result

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.

Performance Highlights

IRL IRL Flag Men 25-29 #105003 01:27:14 45th in AG | Top 46.4% 269th | Top 34.8%
+04:36
48:03
Run Total
+00:35
06:00
Avg. Lap
-01:24
03:15
Best Lap
-03:39
33:10
Workout Total
-00:28
04:08
Avg. Workout
-00:57
06:04
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

Running

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Keenan Graham'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 Keenan Graham's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

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 Keenan Graham'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.

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 Graham'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 07:17. Check the detail of the improvement plan below.

05:44 Potential Improvement 78.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:44 48:03 to 42:19 78.7%
Wall Balls 01:27 07:41 to 06:14 19.9%
Ski Erg 00:06 04:31 to 04:25 1.4%
Sled Push 00:00 02:23 to 02:23 0.0%
Sled Pull 00:00 04:31 to 04:31 0.0%
Burpees Broad Jump 00:00 04:18 to 04:18 0.0%
Rowing 00:00 04:31 to 04:31 0.0%
Farmers Carry 00:00 01:16 to 01:16 0.0%
Sandbag Lunges 00:00 03:59 to 03:59 0.0%

Splits Time

Keenan Graham Perfect Race
Splits Total Average Total
Running 1 03:15 00:00 04:42 -01:27 00:00 +00:00
Ski Erg 04:31 03:15 04:28 +00:03 04:42 -01:27
Running 2 05:34 07:46 05:02 +00:32 09:10 -01:24
Sled Push 02:23 13:20 02:57 -00:34 14:12 -00:52
Running 3 06:00 15:43 05:28 +00:32 17:09 -01:26
Sled Pull 04:31 21:43 05:02 -00:31 22:37 -00:54
Running 4 06:43 26:14 05:28 +01:15 27:39 -01:25
Burpees Broad Jump 04:18 32:57 05:26 -01:08 33:07 -00:10
Running 5 06:32 37:15 05:39 +00:53 38:33 -01:18
Rowing 04:31 43:47 04:51 -00:20 44:12 -00:25
Running 6 05:52 48:18 05:30 +00:22 49:03 -00:45
Farmers Carry 01:16 54:10 02:13 -00:57 54:33 -00:23
Running 7 06:00 55:26 05:28 +00:32 56:46 -01:20
Sandbag Lunges 03:59 01:01:26 05:13 -01:14 01:02:14 -00:48
Running 8 08:10 01:05:25 06:07 +02:03 01:07:27 -02:02
Wall Balls 07:41 01:13:35 06:39 +01:02 01:13:34 +00:01
Roxzone 06:04 01:27:14 07:01 -00:57 01:27:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Graham Keenan had a strong performance in the 2023 Dublin HYROX race, finishing in the top 23% overall and top 26% in his age group. His overall time of 01:27:14 reflects his solid fitness level and dedication to training. However, there are areas where he can improve to further enhance his performance.

Graham's total running time of 00:48:03 is 06:15 slower than the average finish time. This suggests that he could benefit from improving his overall fitness and transition time. Additionally, his best running lap of 00:03:15 indicates that he has good speed and endurance, but there is room for improvement.

Segments to Improve


1. Running 8 (00:
08:10): This segment was 01:59 slower than the average time. To improve performance in this segment, Graham should focus on increasing his running endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, will help him build both speed and endurance. Additionally, incorporating hill sprints and stair running will improve his leg strength and power, which will be beneficial in this segment.

2. Running 4 (00:
06:43): This segment was 01:15 slower than the average time. To improve performance in this segment, Graham should focus on maintaining a consistent pace throughout the race. Incorporating speed workouts, such as interval training and tempo runs, will help him improve his pacing. Additionally, working on his running form and technique will help him conserve energy and maintain a steady pace.

3. Wall Balls (00:
07:41): This segment was 00:59 slower than the average time. To improve performance in this segment, Graham should focus on improving his upper body strength and endurance. Incorporating exercises such as medicine ball slams, push-ups, and shoulder presses will help him build strength in the muscles used during wall balls. Additionally, practicing proper form and technique for wall balls will help him perform the movement more efficiently.

4. Running 5 (00:
06:32): This segment was 00:54 slower than the average time. To improve performance in this segment, Graham should focus on increasing his running endurance and speed. Incorporating long runs and interval training, such as fartlek runs and tempo runs, will help him improve his endurance and speed. Additionally, incorporating strength training exercises that target the muscles used during running, such as lunges and squats, will help improve his running performance.

Strategies


- Start at a comfortable pace: It's important for Graham to start the race at a comfortable pace to ensure he has enough energy to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on.

- Focus on transitions: Graham should aim to minimize the time spent in the roxzone and transitions between segments. Practicing quick transitions during training will help him improve his overall race time.

- Maintain a steady pace: Graham should aim to maintain a steady pace throughout the race, especially during the running segments. This will help him conserve energy and prevent early fatigue.

- Practice mental toughness: HYROX races can be physically and mentally challenging. Graham should practice mental toughness techniques, such as positive self-talk and visualization, to help him stay focused and motivated throughout the race.

- Hydration and nutrition: Graham should ensure he is properly hydrated and fueled before and during the race. Developing a nutrition plan and practicing fueling strategies during training will help him maintain energy levels throughout the race.

In conclusion, Graham Keenan had a strong performance in the 2023 Dublin HYROX race. By focusing on improving his overall fitness, pacing, and specific segments, he can further enhance his performance in future races. Implementing the suggested training strategies, techniques, and race strategies will help him reach his full potential as a fitness athlete.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Troindl Michael 2022 Wien 01:26:54
Shifflett Heath 2024 Dallas 01:27:10
Stillings Peter 2024 London 01:26:57
Pullan Joshua 2022 Manchester 01:27:36
Ord Jonathan 2023 London 01:26:56
Loogman Andre 2024 Amsterdam 01:26:56
Murphy Barry 2024 Madrid 01:27:02
Edwards Matty 2024 Manchester 01:27:39
Hillen Achim 2024 Stuttgart 01:27:20
Martínez Valero Juan Fernando 2022 Madrid 01:27:06

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Amsterdam 01:04:35
2024 Madrid 01:12:57

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