Season 22/23 2022 Dallas (494) HYROX PRO (111) Women (34) Kelly Liz

Kelly Liz 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 230 similar athletes.

Performance Highlights

USA USA Flag Women 35-39 #152018 01:24:39 6th in AG | Top 50.0% 15th | Top 44.1%
+02:54
43:47
Run Total
+00:22
05:28
Avg. Lap
+00:54
05:19
Best Lap
-01:40
36:25
Workout Total
-00:12
04:33
Avg. Workout
-01:12
04:32
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 Pro Women

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 230 athletes with similar finish time in Hyrox Pro Women

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 230 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Kelly Liz'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 Kelly Liz'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 230 athletes with similar finish time in Hyrox Pro Women

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 Kelly Liz'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 Pro 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 Kelly Liz'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 05:32. Check the detail of the improvement plan below.

03:48 Potential Improvement 68.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Run Total 03:48 43:47 to 39:59 68.7%
Sled Pull 01:39 07:22 to 05:43 29.8%
Sandbag Lunges 00:04 04:47 to 04:43 1.2%
Sled Push 00:01 03:34 to 03:33 0.3%
Ski Erg 00:00 04:35 to 04:35 0.0%
Burpees Broad Jump 00:00 04:08 to 04:08 0.0%
Rowing 00:00 04:56 to 04:56 0.0%
Farmers Carry 00:00 02:03 to 02:03 0.0%
Wall Balls 00:00 05:00 to 05:00 0.0%

Splits Time

Kelly Liz Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 04:23 +01:09 00:00 +00:00
Ski Erg 04:35 05:32 04:44 -00:09 04:23 +01:09
Running 2 05:23 10:07 04:47 +00:36 09:07 +01:00
Sled Push 03:34 15:30 03:51 -00:17 13:54 +01:36
Running 3 05:46 19:04 05:08 +00:38 17:45 +01:19
Sled Pull 07:22 24:50 06:06 +01:16 22:53 +01:57
Running 4 05:30 32:12 05:09 +00:21 28:59 +03:13
Burpees Broad Jump 04:08 37:42 04:48 -00:40 34:08 +03:34
Running 5 05:40 41:50 05:17 +00:23 38:56 +02:54
Rowing 04:56 47:30 05:01 -00:05 44:13 +03:17
Running 6 05:20 52:26 05:12 +00:08 49:14 +03:12
Farmers Carry 02:03 57:46 02:33 -00:30 54:26 +03:20
Running 7 05:21 59:49 05:15 +00:06 56:59 +02:50
Sandbag Lunges 04:47 01:05:10 04:56 -00:09 01:02:14 +02:56
Running 8 05:19 01:09:57 05:39 -00:20 01:07:10 +02:47
Wall Balls 05:00 01:15:16 06:06 -01:06 01:12:49 +02:27
Roxzone 04:32 01:24:39 05:44 -01:12 01:24:39
Based on 230 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Liz Kelly performed well in the 2022 Dallas Hyrox race, finishing with an overall rank of 15, which places her in the top 13% of 111 athletes. In her age group (35-39), she achieved a rank of 6, placing her in the top 26% of 23 athletes. Her overall time was 01:24:39, and her total running time was 00:43:47, which was 01:21 slower than the average.

Based on the splits analysis, Liz Kelly showed strengths in certain segments, such as Ski Erg, Sled Push, Burpees Broad Jump, Rowing, Farmers Carry, and Running 6. These segments were completed faster than the average time, indicating her proficiency in these areas.

Segments to Improve


1. Sled Pull:
Liz Kelly took 01:51 longer than the average time in this segment. To improve her performance, she should focus on increasing her strength and power. Incorporating exercises such as deadlifts, squats, and sled pulls into her training routine can help build the necessary muscle strength. Additionally, practicing proper technique and form during the sled pull will help optimize efficiency.

2. Run Total:
Liz Kelly's total running time was 00:43:47, which was 01:21 slower than the average. To enhance her running performance, she should prioritize running-specific training. Incorporating interval training, tempo runs, and long-distance runs into her training routine will help improve her endurance and speed. It may also be beneficial for her to work with a running coach to refine her running technique and form.

3. Running 1:
Liz Kelly was 00:52 slower than the average time in this segment. To improve her running performance in this specific segment, she can focus on interval training and speed work. Incorporating short, intense running intervals with periods of rest or recovery will help increase her speed and efficiency.

4. Wall Balls:
Liz Kelly took 00:40 longer than the average time in this segment. To improve her performance, she should work on her upper body and core strength. Exercises such as wall balls, medicine ball slams, and overhead presses can help develop the necessary strength and power for this segment. Additionally, practicing proper technique, including proper squat form and efficient ball throwing technique, will help optimize performance.

5. Best Lap:
Liz Kelly's best lap time was 00:05:19, indicating good speed and performance. No specific improvements are needed for this segment.

6. Sled Push:
Liz Kelly was 00:36 slower than the average time in this segment. To improve her performance, she should focus on increasing her lower body and core strength. Exercises such as sled pushes, squats, lunges, and planks can help develop the necessary strength and power. Additionally, practicing proper technique and form during the sled push will help optimize efficiency.

7. Running 3:
Liz Kelly was 00:18 slower than the average time in this segment. To improve her running performance in this specific segment, she can focus on endurance training. Incorporating longer distance runs and hill workouts into her training routine will help improve her endurance and stamina for this segment.

8. Sandbag Lunges:
Liz Kelly took 00:18 longer than the average time in this segment. To improve her performance, she should focus on building lower body and core strength. Exercises such as lunges, squats, and deadlifts can help develop the necessary strength and stability. Additionally, practicing proper technique and form during the sandbag lunges will help optimize efficiency.

9. Running 2:
Liz Kelly was 00:12 slower than the average time in this segment. To improve her running performance in this specific segment, she can focus on speed and agility training. Incorporating exercises such as shuttle runs, ladder drills, and sprints will help improve her speed and agility.

Strategies


- Liz Kelly should focus on pacing herself throughout the race to avoid burning out early on. It may be beneficial for her to start at a slightly slower pace and gradually increase her speed as the race progresses.
- She should also strategically plan her transitions between segments to minimize time spent in the roxzone. Practice smooth and quick transitions during training to optimize efficiency.
- Liz Kelly should prioritize her strengths, such as Ski Erg, Sled Push, Burpees Broad Jump, Rowing, Farmers Carry, and Running 6, to gain an advantage over her competitors. These segments can be used as opportunities to make up time.
- During the race, Liz Kelly should maintain proper form and technique in all segments to optimize her performance and minimize the risk of injury.
- It may be beneficial for her to work with a coach or trainer who can provide personalized guidance and support in improving her specific areas of weakness.

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 Pro Women
Similar Athletes
White Chloe 2022 London 01:25:09
Kershner Dori 2023 Chicago 01:24:16
Foster Gede 2024 Marseille 01:24:50
Poyato Medina María 2024 Turin 01:24:25
Sbert Llinàs Maria De La Pau 2024 Malaga 01:24:20
Wasylak Kira 2023 World Championships Manchester 01:24:54
Hammond Krista 2023 London 01:24:28
Biggam Alana 2023 Sydney 01:24:51
Eathorne Lauren 2024 Brisbane 01:24:53
Hendey Kirsty 2024 Sydney 01:24:34

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Los Angeles 01:30:16
2023 Dallas 01:18:56
2022 Dallas 01:20:38
2023 Houston 01:21:08
2022 Las Vegas 01:18:07
2023 World Championships Manchester 01:22:17

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