Alberts Keelan Hyrox Result

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 1000 similar athletes.

Performance Highlights

IRL IRL Flag Men 45-49 #94014 01:30:57 25th in AG | Top 43.1% 257th | Top 54.8%
+00:53
45:48
Run Total
+00:08
05:44
Avg. Lap
-01:06
03:40
Best Lap
-01:33
37:00
Workout Total
-00:12
04:37
Avg. Workout
+00:36
08:11
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 Alberts Keelan'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 Alberts Keelan'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 Alberts Keelan'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 Alberts Keelan'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 05:20. Check the detail of the improvement plan below.

01:54 Potential Improvement 35.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:54 45:48 to 43:54 35.6%
Sled Pull 01:28 06:30 to 05:02 27.5%
Sled Push 01:10 04:07 to 02:57 21.9%
Sandbag Lunges 00:28 05:43 to 05:15 8.8%
Farmers Carry 00:20 02:32 to 02:12 6.3%
Ski Erg 00:00 04:19 to 04:19 0.0%
Burpees Broad Jump 00:00 03:27 to 03:27 0.0%
Rowing 00:00 04:40 to 04:40 0.0%
Wall Balls 00:00 05:42 to 05:42 0.0%

Splits Time

Alberts Keelan Perfect Race
Splits Total Average Total
Running 1 03:40 00:00 04:46 -01:06 00:00 +00:00
Ski Erg 04:19 03:40 04:31 -00:12 04:46 -01:06
Running 2 05:02 07:59 05:11 -00:09 09:17 -01:18
Sled Push 04:07 13:01 03:04 +01:03 14:28 -01:27
Running 3 07:08 17:08 05:40 +01:28 17:32 -00:24
Sled Pull 06:30 24:16 05:17 +01:13 23:12 +01:04
Running 4 05:55 30:46 05:38 +00:17 28:29 +02:17
Burpees Broad Jump 03:27 36:41 05:51 -02:24 34:07 +02:34
Running 5 06:42 40:08 05:51 +00:51 39:58 +00:10
Rowing 04:40 46:50 04:56 -00:16 45:49 +01:01
Running 6 05:57 51:30 05:41 +00:16 50:45 +00:45
Farmers Carry 02:32 57:27 02:18 +00:14 56:26 +01:01
Running 7 05:43 59:59 05:39 +00:04 58:44 +01:15
Sandbag Lunges 05:43 01:05:42 05:31 +00:12 01:04:23 +01:19
Running 8 05:45 01:11:25 06:23 -00:38 01:09:54 +01:31
Wall Balls 05:42 01:17:10 07:05 -01:23 01:16:17 +00:53
Roxzone 08:11 01:30:57 07:35 +00:36 01:30:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Keelan Alberts performed well in the HYROX race in Chicago, finishing with an overall rank of 257 out of 768 athletes, placing him in the top 33% overall. In his age group (45-49), he ranked 25th out of 84 athletes, placing him in the top 29%. His overall time was 01:30:57, with a total running time of 00:45:48, which was 02:22 slower than the average.

Keelan's best running lap was 00:03:40, which was 00:58 faster than the average. This indicates that he has good speed and endurance during short running segments.

Segments to Improve


1. Run Total:
Keelan lost significant time in the running segments, especially in Running 3, Running 5, and Running 6. To improve his running performance, he should focus on increasing his overall fitness and stamina. Incorporating interval training, tempo runs, and long distance runs into his training routine will help improve his endurance and speed. Additionally, working on proper running form and technique, such as maintaining a steady pace and efficient stride, will also contribute to better running performance.

2. Sled Pull:
Keelan was 00:52 slower than the average in the Sled Pull segment. To improve in this area, he should focus on building strength and power in his legs and upper body. Exercises such as deadlifts, squats, and sled pulls can help improve his pulling strength. Incorporating resistance training and plyometric exercises into his training routine will also help develop explosive power and improve his performance in this segment.

3. Sled Push:
Keelan lost 00:43 more time than the average in the Sled Push segment. To improve in this area, he should work on developing his lower body strength and power. Exercises such as squats, lunges, and sled pushes can help improve his pushing strength. Additionally, incorporating explosive movements such as box jumps and medicine ball slams into his training routine will help improve his power and speed in the Sled Push segment.

4. Roxzone:
Keelan spent 00:36 more time than the average in the Roxzone transition. To improve in this area, he should focus on improving his overall fitness and reducing his transition time. Incorporating interval training, circuit training, and specific transition drills into his training routine will help improve his overall fitness and efficiency in transitioning between exercises.

5. Sandbag Lunges:
Keelan was 00:18 slower than the average in the Sandbag Lunges segment. To improve in this area, he should focus on building strength and stability in his legs and core. Exercises such as lunges, squats, and core exercises like planks and Russian twists will help improve his performance in the Sandbag Lunges segment.

Strategies


- Pacing: Keelan should focus on maintaining a steady pace throughout the race to avoid burning out early. It is important to conserve energy during the earlier segments to ensure he has enough stamina for the later segments. He should also pay attention to his split times and make adjustments accordingly to maintain a consistent pace.

- Strategy: Keelan should aim to improve his performance in the running segments, as he lost significant time in these areas. Incorporating specific running workouts and intervals into his training routine will help improve his overall running speed and endurance. Additionally, he should focus on improving his transitions between exercises to minimize time lost in the Roxzone.

- Strength Training: Keelan should prioritize strength training exercises that target the specific muscles used in each segment. This will help improve his performance in the strength-based segments such as Sled Pull and Sled Push. Incorporating resistance training and plyometric exercises into his training routine will help develop the necessary strength and power.

- Mental Preparation: Keelan should focus on mental preparation and visualization techniques to stay focused and motivated throughout the race. Setting specific goals for each segment and visualizing successful execution will help him stay motivated and perform at his best.

Overall, Keelan Alberts has a strong foundation and demonstrated good speed and endurance in certain segments. By improving his overall fitness, focusing on specific areas of weakness, and implementing effective race strategies, he can further improve his performance in future HYROX races.

Similar Athletes
James Benjamin 2024 Sports Direct HYROX London 01:31:12
Baldassarro Domenic 2024 Melbourne 01:30:29
Kidoushim Jonathan 2024 London 01:30:39
Parker Samuel 2024 Manchester 01:30:37
Wildie Thomas 2024 Perth 01:31:09
Fagan Paul 2023 Manchester 01:31:10
Nieuwland Mike 2023 Amsterdam 01:30:35
Kano Christian 2023 München 01:31:05
Borges Martins Nicolas 2024 Bordeaux 01:31:08
Falter Erwin 2024 Amsterdam 01:31:21

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