RSA Keegan Poole
4 HYROX races over 3 seasons.
One best per race type
Pro Men: finish time, race by race
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Keegan Poole at each race, oldest on the left; lower is faster.The best was 1:27:15 at Cape Town (Aug 2026); Keegan Poole was 13:18 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Jul 2025 | Pro Men | 1:40:33 |
| Cape Town | Apr 2026 | Pro Men | 1:28:26 |
| Cape Town | Aug 2026 | Pro Men | 1:27:15 |
Each dot is one Pro Men race; click one for that race's report. From the first Pro Men race to the best: 13:18 faster (1:40:33 to 1:27:15).
4 results at 4 races
116th of 178 Pro Men (faster than 35%).
| Part | Time | Typical here | vs 178 Pro Men here |
|---|---|---|---|
| Run 1: | 3:47 | 3:15 | faster than 18% |
| SkiErg: | 4:41 | 4:11 | faster than 5% |
| Run 2: | 4:41 | 4:38 | faster than 46% |
| Sled push: | 4:03 | 3:26 | faster than 23% |
| Run 3: | 5:29 | 5:00 | faster than 33% |
| Sled pull: | 4:56 | 5:23 | faster than 58% |
| Run 4: | 5:40 | 5:02 | faster than 25% |
| Burpee broad jump: | 4:32 | 4:17 | faster than 45% |
| Run 5: | 5:23 | 5:10 | faster than 38% |
| Row: | 4:48 | 4:30 | faster than 22% |
| Run 6: | 5:45 | 5:02 | faster than 25% |
| Farmers carry: | 1:44 | 2:09 | faster than 82% |
| Run 7: | 5:38 | 5:08 | faster than 31% |
| Sandbag lunges: | 5:24 | 5:00 | faster than 40% |
| Run 8: | 6:53 | 5:24 | faster than 18% |
| Wall balls: | 7:53 | 7:03 | faster than 39% |
| Roxzone: | 6:05 | 4:50 | faster than 29% |
| Runs (8 km) | 43:14 | 38:39 | faster than 29% |
| Stations (8) | 38:01 | ||
| Finish | 1:27:15 | 1:20:32 | 116th of 178 · faster than 35% |
102nd of 191 Pro Men (faster than 46%).
| Part | Time | Typical here | vs 191 Pro Men here |
|---|---|---|---|
| Run 1: | 3:36 | 3:18 | faster than 36% |
| SkiErg: | 4:22 | 4:11 | faster than 24% |
| Run 2: | 5:03 | 4:47 | faster than 36% |
| Sled push: | 3:11 | 4:03 | faster than 83% |
| Run 3: | 5:57 | 5:20 | faster than 26% |
| Sled pull: | 6:28 | 6:21 | faster than 45% |
| Run 4: | 6:18 | 5:20 | faster than 16% |
| Burpee broad jump: | 4:33 | 4:37 | faster than 53% |
| Run 5: | 5:24 | 5:24 | faster than 48% |
| Row: | 4:45 | 4:42 | faster than 46% |
| Run 6: | 5:23 | 5:11 | faster than 41% |
| Farmers carry: | 1:58 | 2:21 | faster than 74% |
| Run 7: | 5:54 | 5:20 | faster than 29% |
| Sandbag lunges: | 5:45 | 5:05 | faster than 31% |
| Run 8: | 6:46 | 6:00 | faster than 30% |
| Wall balls: | 6:46 | 7:11 | faster than 61% |
| Roxzone: | 6:26 | 5:15 | faster than 32% |
| Runs (8 km) | 44:18 | 41:27 | faster than 31% |
| Stations (8) | 37:48 | ||
| Finish | 1:28:26 | 1:26:43 | 102nd of 191 · faster than 46% |
116th of 146 Pro Men (faster than 20%).
| Part | Time | Typical here | vs 146 Pro Men here |
|---|---|---|---|
| Run 1: | 5:02 | 3:04 | faster than 3% |
| SkiErg: | 4:25 | 4:08 | faster than 13% |
| Run 2: | 7:25 | 4:37 | faster than 4% |
| Sled push: | 4:13 | 3:48 | faster than 37% |
| Run 3: | 6:00 | 5:06 | faster than 17% |
| Sled pull: | 8:03 | 6:26 | faster than 24% |
| Run 4: | 6:05 | 5:06 | faster than 16% |
| Burpee broad jump: | 4:42 | 4:35 | faster than 46% |
| Run 5: | 6:30 | 5:16 | faster than 13% |
| Row: | 5:05 | 4:39 | faster than 18% |
| Run 6: | 6:42 | 5:05 | faster than 11% |
| Farmers carry: | 2:03 | 2:12 | faster than 62% |
| Run 7: | 6:49 | 5:13 | faster than 11% |
| Sandbag lunges: | 5:30 | 5:00 | faster than 41% |
| Run 8: | 6:56 | 5:46 | faster than 25% |
| Wall balls: | 8:40 | 6:48 | faster than 24% |
| Roxzone: | 6:32 | 5:53 | faster than 37% |
| Runs (8 km) | 51:26 | 39:32 | faster than 8% |
| Stations (8) | 42:41 | ||
| Finish | 1:40:33 | 1:25:18 | 116th of 146 · faster than 20% |
186th of 247 Open Men (faster than 24%).
| Part | Time | Typical here | vs 247 Open Men here |
|---|---|---|---|
| Run 1: | 5:26 | 4:58 | faster than 23% |
| SkiErg: | 4:44 | 4:18 | faster than 16% |
| Run 2: | 5:16 | 4:58 | faster than 33% |
| Sled push: | 1:47 | 2:08 | faster than 78% |
| Run 3: | 5:56 | 5:25 | faster than 27% |
| Sled pull: | 5:35 | 4:37 | faster than 22% |
| Run 4: | 6:31 | 5:29 | faster than 13% |
| Burpee broad jump: | 6:22 | 5:41 | faster than 34% |
| Run 5: | 7:00 | 5:45 | faster than 13% |
| Row: | 4:51 | 4:50 | faster than 49% |
| Run 6: | 6:22 | 5:27 | faster than 15% |
| Farmers carry: | 2:17 | 2:10 | faster than 43% |
| Run 7: | 5:57 | 5:26 | faster than 28% |
| Sandbag lunges: | 5:07 | 5:13 | faster than 53% |
| Run 8: | 6:27 | 6:06 | faster than 42% |
| Wall balls: | 7:54 | 6:44 | faster than 28% |
| Roxzone: | 10:21 | 7:00 | faster than 11% |
| Runs (8 km) | 48:51 | 44:16 | faster than 23% |
| Stations (8) | 38:37 | ||
| Finish | 1:37:44 | 1:26:55 | 186th of 247 · faster than 24% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's. Runs is the organiser's official run total (it can differ from the eight laps added up by a few seconds), stations the eight stations added up, and roxzone the time moving between them. The age group is the one entered for that race.
The fastest Keegan has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:22 | Cape Town Apr 2026 · best of 3 | 4:17 |
| Sled push | 3:11 | Cape Town Apr 2026 · best of 3 | 3:45 |
| Sled pull | 4:56 | Cape Town Aug 2026 · best of 3 | 5:43 |
| Burpee broad jump | 4:32 | Cape Town Aug 2026 · best of 3 | 4:25 |
| Row | 4:45 | Cape Town Apr 2026 · best of 3 | 4:35 |
| Farmers carry | 1:44 | Cape Town Aug 2026 · best of 3 | 2:11 |
| Sandbag lunges | 5:24 | Cape Town Aug 2026 · best of 3 | 5:03 |
| Wall balls | 6:46 | Cape Town Apr 2026 · best of 3 | 6:49 |
| Runs (8 km) | 43:14 | Cape Town Aug 2026 · best of 3 | 36:58 |
| Roxzone | 6:05 | Cape Town Aug 2026 · best of 3 | 6:13 |
How to read
Each station's best across Keegan's Pro Men races, from different races, against the typical Pro Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
Cape Town Aug 2026, against 178 Pro Men
Shape of the race
This chart shows where Keegan sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Carry (faster than 82% of the field), weakest on Ski (faster than 5%).
See the numbers
| Part | Keegan: faster than |
|---|---|
| Ski | 5% |
| Push | 23% |
| Pull | 59% |
| BBJ | 45% |
| Row | 23% |
| Carry | 82% |
| Lunges | 40% |
| Wall balls | 40% |
| Roxzone | 29% |
| Runs | 29% |
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
How much of the field Keegan beat on each part of the race, at this race.Best: Farmers carry (faster than 82%); weakest: SkiErg (faster than 5%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Keegan's time on each part against the typical Pro Men finisher at this race.Best: Sled pull (0:27 faster); weakest: Runs (8 km) (4:35 slower).
Green, left of centre: faster than the typical Pro Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Keegan against the typical Pro Men finisher
This chart draws the race in order, left to right: each 1 km run (blue), each station (yellow) and the roxzone (grey), sized by its time.Keegan: 43:15 running, 38:00 at the stations and 6:05 in the roxzone; the longest station was the wall balls (7:53).Below, Typical Pro Men: 38:37 running, 35:59 at the stations and 4:50 in the roxzone; the longest station was the wall balls (7:03).
See the numbers
| Part | Keegan | Typical Pro Men |
|---|---|---|
| Run 1 | 3:47 | 3:15 |
| SkiErg | 4:41 | 4:11 |
| Run 2 | 4:41 | 4:38 |
| Sled push | 4:03 | 3:26 |
| Run 3 | 5:29 | 5:00 |
| Sled pull | 4:56 | 5:23 |
| Run 4 | 5:40 | 5:02 |
| Burpee broad jump | 4:32 | 4:17 |
| Run 5 | 5:23 | 5:10 |
| Row | 4:48 | 4:30 |
| Run 6 | 5:45 | 5:02 |
| Farmers carry | 1:44 | 2:09 |
| Run 7 | 5:38 | 5:08 |
| Sandbag lunges | 5:24 | 5:00 |
| Run 8 | 6:53 | 5:24 |
| Wall balls | 7:53 | 7:03 |
| Roxzone | 6:05 | 4:50 |
| Finish | 1:27:15 | 1:20:32 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 1:15 against the typical Pro Men finisher at Cape Town Aug 2026. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:27:15.
The RoxHype app is your training plan to race day: built from your splits, your kit and your race date, and adjusted every week.
- A week-by-week plan that counts down to your race
- Extra work on your slowest stations
- Adjusts every week to what you actually did
Free to download. Used by more than 40,000 HYROX athletes.
