Carnes Marley Nutrition Hyrox Result

Dive into this athlete’s performance at 2022 Dallas 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

USA Flag Carnes Marley Nutrition Woman Women 35-39 #11017 01:21:52 8th in AG | Top 27.6% 19th | Top 14.6%
+04:41
46:48
Run Total
+00:35
05:51
Avg. Lap
+00:24
05:04
Best Lap
-02:21
31:24
Workout Total
-00:18
03:55
Avg. Workout
-02:10
03:43
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 74.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 74.
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Percentile based on all the athletes who competed in Hyrox Women

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!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 280 to 384.
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Based on 1000 athletes with similar finish time in Hyrox Women

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 99 to 330.
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Based on 1000 athletes with similar finish time in Hyrox Women

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -130 to 187.
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Based on 1000 athletes with similar finish time in Hyrox Women

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4912 to 5250.
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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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 830.
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Percentile based on all the athletes who competed in Hyrox Women

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 athlete we identified a possible improvement of 08:08. Check the detail of the improvement plan below.

06:04 Potential Improvement 74.6% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 1305.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 06:04 (From 46:48 to 40:44) 74.6%
Sled Push 01:03 (From 03:13 to 02:10) 12.9%
Sled Pull 00:55 (From 05:30 to 04:35) 11.3%
Rowing 00:04 (From 05:05 to 05:01) 0.8%
Ski Erg 00:02 (From 04:49 to 04:47) 0.4%
BBJ 00:00 (From 03:47 to 03:47) 0.0%
Farmers Carry 00:00 (From 01:39 to 01:39) 0.0%
Sandbag Lunges 00:00 (From 03:48 to 03:48) 0.0%
Wall Balls 00:00 (From 03:33 to 03:33) 0.0%

Splits Time

Carnes Marley Nutrition Perfect Race
Splits Total Average Total
Running 1 05:04 00:00 04:43 +00:21 00:00 +00:00
Ski Erg 04:49 05:04 04:56 -00:07 04:43 +00:21
Running 2 05:04 09:53 05:03 +00:01 09:39 +00:14
Sled Push 03:13 14:57 02:30 +00:43 14:42 +00:15
Running 3 06:18 18:10 05:19 +00:59 17:12 +00:58
Sled Pull 05:30 24:28 05:10 +00:20 22:31 +01:57
Running 4 06:10 29:58 05:20 +00:50 27:41 +02:17
Burpees Broad Jump 03:47 36:08 05:17 -01:30 33:01 +03:07
Running 5 06:24 39:55 05:27 +00:57 38:18 +01:37
Rowing 05:05 46:19 05:10 -00:05 43:45 +02:34
Running 6 05:50 51:24 05:22 +00:28 48:55 +02:29
Farmers Carry 01:39 57:14 02:06 -00:27 54:17 +02:57
Running 7 05:53 58:53 05:20 +00:33 56:23 +02:30
Sandbag Lunges 03:48 01:04:46 04:17 -00:29 01:01:43 +03:03
Running 8 06:10 01:08:34 05:40 +00:30 01:06:00 +02:34
Wall Balls 03:33 01:14:44 04:19 -00:46 01:11:40 +03:04
Roxzone 03:43 01:21:52 05:53 -02:10 01:21:52
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Marley Nutrition Carnes had a commendable performance in the 2022 Dallas Hyrox race, finishing with an overall rank of 19 out of 311 athletes, placing her in the top 6% of all participants. In her age group (35-39), she secured the 8th position out of 70 athletes, which puts her in the top 11% of her category. Her overall time was 01:21:52, with a total running time of 00:46:48, which was 05:23 slower than the average for her finish time.

Marley's best running lap was an impressive 00:05:04.

Segments to Improve


Based on the splits analysis, the segments where Marley lost the most time and could benefit from improvement are Running 3, Running 5, Running 4, Best Lap, Running 7, Running 1, Running 6, Sled Push, and Running 8. Let's dive into each of these segments and provide specific training strategies and techniques to enhance her performance.

1. Running 3:
In this segment, Marley was 00:57 slower than the average. To improve her running in this section, it is recommended that she focuses on building endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve her overall running performance. Additionally, incorporating hill sprints and tempo runs into her training routine can enhance her ability to maintain a steady pace during this segment.

2. Running 5:
Marley was 00:57 slower than average in this segment. To improve her performance, she should focus on increasing her overall running endurance and strength. Incorporating long-distance runs and progressive runs into her training routine will help improve her stamina and ability to maintain a consistent pace throughout this segment.

3. Running 4:
Marley was 00:49 slower than average in this segment. To improve her performance in this section, she should focus on developing her speed and agility. Incorporating interval training, such as sprint intervals and ladder drills, can help improve her speed and quickness. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, will help improve her running efficiency and power.

4. Best Lap:
Marley's best lap was 00:05:04, which is a strong performance. However, to further enhance her running ability, she can focus on improving her speed and endurance through interval training and incorporating strength training exercises that target the core and upper body, such as planks and push-ups.

5. Running 7:
Marley was 00:33 slower than average in this segment. To improve her performance in this section, she should focus on building her endurance and improving her running technique. Incorporating tempo runs and hill repeats into her training routine will help improve her endurance and ability to maintain a consistent pace. Additionally, focusing on proper running form, such as maintaining an upright posture and engaging the core, will help improve her running efficiency.

6. Running 1:
Marley was 00:29 slower than average in this segment. To improve her performance, she should focus on improving her speed and agility. Incorporating sprint intervals and agility drills, such as ladder drills and cone drills, into her training routine will help improve her speed and quickness.

7. Running 6:
Marley was 00:28 slower than average in this segment. To improve her performance in this section, she should focus on building her endurance and improving her running technique. Incorporating long-distance runs and focusing on proper running form, such as maintaining a consistent stride and engaging the core, will help improve her overall running performance.

8. Sled Push:
Marley was 00:22 slower than average in this segment. To improve her performance, she should focus on building her lower body strength and power. Incorporating exercises such as squats, deadlifts, and lunges into her strength training routine will help improve her ability to push the sled with speed and power.

9. Running 8:
Marley was 00:20 slower than average in this segment. To improve her performance, she should focus on improving her endurance and speed. Incorporating interval training and tempo runs into her training routine will help improve her overall running performance in this segment.

Strategies


To improve overall performance during the race, Marley should consider the following strategies:

1. Pacing:
It is important for Marley to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early. Conserving energy for the later stages of the race will help maintain a strong performance.

2. Transitions:
Improving transition times between exercises and zones can significantly impact overall race performance. Marley should work on minimizing rest time during transitions and focus on efficient and quick movements.

3. Mental Preparation:
Developing mental toughness and a positive mindset is crucial for endurance events like the Hyrox race. Marley should practice visualization techniques and positive self-talk to stay motivated and focused throughout the race.

4. Hydration and Nutrition:
Proper hydration and nutrition play a vital role in performance. Marley should ensure she is adequately hydrated before and during the race. Additionally, consuming a balanced pre-race meal and utilizing energy gels or sports drinks during the event can provide the necessary fuel for optimal performance.

In conclusion, Marley Nutrition Carnes had a strong performance in the 2022 Dallas Hyrox race, placing in the top 6% overall and top 11% in her age group. To further enhance her performance, Marley should focus on improving her running endurance, speed, and technique through specific training strategies and techniques. Incorporating interval training, strength training, and focusing on proper form will help her excel in the identified areas of improvement. Additionally, implementing race strategies such as pacing, efficient transitions, mental preparation, and proper hydration and nutrition will contribute to her overall success in future races.

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