Mark Keenan, Jennifer Keenan Hyrox Result

Dive into this athlete’s performance at 2024 Frankfurt 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.

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Performance Highlights

GBR Flag Mark Keenan GBR Flag Jennifer Keenan Mixed 30-39 #94036 01:06:34 51st in AG | Top 12.3% 106th | Top 12.3%
-01:45
35:56
Run Total
-00:12
04:30
Avg. Lap
+00:07
04:22
Best Lap
+01:44
25:50
Workout Total
+00:13
03:13
Avg. Workout
+00:04
04:52
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 Doubles Mixed

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Expected Finish Time

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.

Spread of Splits Time

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.

Percentile based on all the athletes who competed in Hyrox Doubles Mixed

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 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 performance we identified a possible improvement of 03:46. Check the detail of the improvement plan below.

00:46 Potential Improvement 20.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Wall Balls 00:46 (From 04:15 to 03:29) 20.4%
Sled Push 00:45 (From 02:15 to 01:30) 19.9%
Rowing 00:36 (From 04:45 to 04:09) 15.9%
Ski Erg 00:35 (From 04:24 to 03:49) 15.5%
BBJ 00:34 (From 02:48 to 02:14) 15.0%
Farmers Carry 00:13 (From 01:37 to 01:24) 5.8%
Sled Pull 00:09 (From 02:54 to 02:45) 4.0%
Sandbag Lunges 00:08 (From 02:52 to 02:44) 3.5%
Run Total 00:00 (From 35:56 to 35:56) 0.0%

Splits Time

Mark Keenan, Jennifer Keenan Perfect Race
Splits Total Average Total
Running 1 04:03 00:00 04:18 -00:15 00:00 +00:00
Ski Erg 04:24 04:03 03:57 +00:27 04:18 -00:15
Running 2 04:22 08:27 04:30 -00:08 08:15 +00:12
Sled Push 02:15 12:49 01:46 +00:29 12:45 +00:04
Running 3 04:26 15:04 04:45 -00:19 14:31 +00:33
Sled Pull 02:54 19:30 03:08 -00:14 19:16 +00:14
Running 4 04:33 22:24 04:46 -00:13 22:24 +00:00
Burpees Broad Jump 02:48 26:57 02:35 +00:13 27:10 -00:13
Running 5 04:35 29:45 04:50 -00:15 29:45 +00:00
Rowing 04:45 34:20 04:20 +00:25 34:35 -00:15
Running 6 04:32 39:05 04:47 -00:15 38:55 +00:10
Farmers Carry 01:37 43:37 01:33 +00:04 43:42 -00:05
Running 7 04:35 45:14 04:49 -00:14 45:15 -00:01
Sandbag Lunges 02:52 49:49 03:03 -00:11 50:04 -00:15
Running 8 04:54 52:41 04:55 -00:01 53:07 -00:26
Wall Balls 04:15 57:35 03:44 +00:31 58:02 -00:27
Roxzone 04:52 01:06:34 04:48 +00:04 01:06:34
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

First off, Keenan Mark and Keenan Jennifer, you both rocked the 2024 Frankfurt Hyrox competition! Finishing in the top 12% out of 860 athletes is no small feat. Your overall time of 01:06:34 is impressive, especially with a total running time of 00:35:56, which is 01:45 faster than average. Clearly, you both have a strong running profile—when the going gets tough, you get going! 🏃‍♂️💨

Looking at your pacing, it seems like you both started off strong. Your first running segment was a bit too fast, coming in at 00:04:03. While it’s great to feel that adrenaline, it can leave you gasping for air later on. But don’t sweat it; you managed to maintain a solid pace in the subsequent runs. Your strength lies in your running, but let’s not forget that Hyrox is about finding that sweet spot of hybrid performance. It’s time to address those segments where the strength needs to catch up!

Segments to Improve

Now, let’s dive into the nitty-gritty of where you can elevate your game. Here are the segments where you can seriously unlock more potential:

  • Wall Balls (00:04:15): This segment was 00:32 slower than average. Focus on technique: keep your feet shoulder-width apart, engage your core, and aim for a consistent rhythm. Try 3 sets of 15 reps with a light ball, focusing on form.
  • Sled Push (00:02:15): At 00:29 slower than average, this is a strength segment that can be improved. Incorporate sled pushes into your routine. Aim for 3 sets of 30 meters, ensuring you push from your legs and not just your arms.
  • Rowing (00:04:45): Being 00:25 slower than average suggests you might need to work on your technique and endurance. Try interval training: 5 rounds of 500 meters with 1-minute rest in between. Focus on engaging your core and legs for maximum power.
  • Ski Erg (00:04:24): Slower by 00:27 than average. Incorporate more upper body workouts for endurance. Try 5 rounds of 500 meters on the Ski Erg, with 1-minute rest, maintaining a steady pace.
  • Burpees Broad Jump (00:02:48): 00:13 slower than average. This requires explosive power. Practice 3 rounds of 10 burpees followed by a broad jump. Ensure you focus on your landing to reduce fatigue.

Incorporate these suggestions into your training, and you’ll be crushing those segments in no time. Remember, every rep counts, and every second shaved off is a testament to your hard work. 💥

Race Strategies

Here’s where we strategize like it’s the final lap of an ultra-marathon:

  • Start Smart: You started strong, but consider dialing it back just a notch. Aim for a controlled pace that allows you to maintain energy throughout the race.
  • Transition Training: The Roxzone time of 00:04:52 could use improvement. Practice your transitions in training to minimize downtime. Set up a mock Hyrox and time your transitions between exercises.
  • Mind Over Matter: When fatigue sets in, remember the mantra: “Stay hard!”—a reminder from David Goggins. Push through the tough spots by focusing on your breathing and maintaining a positive mindset.
  • Partner Coordination: In the mixed doubles format, communication is key. Establish signals for when to push harder or ease off, ensuring that you both work in sync, especially during strength segments.
Conclusion

Keenan Mark and Keenan Jennifer, you’ve shown tremendous potential, and with focused training on your weaker segments, you can elevate your performance even higher. Remember, progress isn’t about being perfect; it’s about being better than you were yesterday. As Jocko Willink says, “Discipline equals freedom.” Embrace the grind, and let’s turn those weaknesses into strengths. Now go out there and smash your next competition! 🏆💪

Stay motivated, stay focused, and keep pushing your limits! You've got this! - The Rox-Coach

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 Doubles Mixed
Similar Athletes
Joshua Flemm, Amalina Berger 2022 Essen 01:07:00
Paula Wald, Steffen Müller 2024 Berlin 01:06:16
Nicolò Achille, Camilla Depoli 2024 Rimini 01:06:14
Yann Chambert, Yasmine Spitz Chambert 2021 Madrid 01:06:24
Femke Willemstein, Bas Groeneveld 2024 Rotterdam 01:06:29
Mindaugas Rupsys, Edita Lapinskiene 2023 Warschau 01:06:49
Kevin Palma, Leila Darbon 2024 Marseille 01:06:52
Lydie Van Der Thiel, Max Geerlings 2024 Amsterdam 01:06:14
Ryan Mckinstry, Kathryn Cooper 2024 Dublin 01:06:38
Mireia Huerta, Victor Galvez Leon 2023 Barcelona 01:06:16
Other Results from this athlete
2024 London Mark Keenan, Jenny Morgan 01:09:22
2024 Dublin Mark Keenan 01:19:57
2024 Birmingham Mark Keenan 01:22:18
2024 London Mark Keenan 01:18:56

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