Willcox Molly Hyrox Result

Dive into this athlete’s performance at 2023 Barcelona 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 648 similar athletes.

Compare With Another Athlete

Performance Highlights

GBR Flag Willcox Molly Woman Women 25-29 #170032 01:14:32 4th in AG | Top 16.7% 19th | Top 12.4%
-00:38
38:06
Run Total
-00:04
04:46
Avg. Lap
+00:18
04:36
Best Lap
+00:35
31:11
Workout Total
+00:04
03:53
Avg. Workout
+00:10
05:19
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 Y axis displaying values. Data ranges from 5 to 61.
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The chart has 1 Y axis displaying values. Data ranges from 6 to 61.
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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 Y axis displaying values. Data ranges from 258 to 309.
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Based on 648 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 Y axis displaying values. Data ranges from 116 to 299.
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Based on 648 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
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The chart has 1 Y axis displaying values. Data ranges from -23 to 55.
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Based on 648 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 4472 to 5139.
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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 04:28. Check the detail of the improvement plan below.

00:59 Potential Improvement 22.0% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Sled Push 00:59 (From 02:51 to 01:52) 22.0%
Wall Balls 00:48 (From 03:53 to 03:05) 17.9%
BBJ 00:44 (From 04:43 to 03:59) 16.4%
Run Total 00:43 (From 38:06 to 37:23) 16.0%
Farmers Carry 00:40 (From 02:22 to 01:42) 14.9%
Ski Erg 00:15 (From 04:50 to 04:35) 5.6%
Sled Pull 00:11 (From 04:12 to 04:01) 4.1%
Rowing 00:04 (From 04:52 to 04:48) 1.5%
Sandbag Lunges 00:04 (From 03:28 to 03:24) 1.5%

Splits Time

Willcox Molly Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 04:24 +00:12 00:00 +00:00
Ski Erg 04:50 04:36 04:47 +00:03 04:24 +00:12
Running 2 04:46 09:26 04:39 +00:07 09:11 +00:15
Sled Push 02:51 14:12 02:18 +00:33 13:50 +00:22
Running 3 04:45 17:03 04:53 -00:08 16:08 +00:55
Sled Pull 04:12 21:48 04:35 -00:23 21:01 +00:47
Running 4 04:43 26:00 04:54 -00:11 25:36 +00:24
Burpees Broad Jump 04:43 30:43 04:32 +00:11 30:30 +00:13
Running 5 04:43 35:26 04:59 -00:16 35:02 +00:24
Rowing 04:52 40:09 04:59 -00:07 40:01 +00:08
Running 6 04:43 45:01 04:56 -00:13 45:00 +00:01
Farmers Carry 02:22 49:44 01:56 +00:26 49:56 -00:12
Running 7 04:44 52:06 04:54 -00:10 51:52 +00:14
Sandbag Lunges 03:28 56:50 03:45 -00:17 56:46 +00:04
Running 8 05:09 01:00:18 05:08 +00:01 01:00:31 -00:13
Wall Balls 03:53 01:05:27 03:44 +00:09 01:05:39 -00:12
Roxzone 05:19 01:14:32 05:09 +00:10 01:14:32
Based on 648 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Molly Willcox performed exceptionally well in the HYROX race in Barcelona, ranking 19th overall out of 575 athletes. Her achievement places her in the top 3% of all participants. Furthermore, she ranked 4th in her age group, placing her in the top 4% of 86 athletes. Molly's overall time of 01:14:32 is impressive and shows her dedication and commitment to her fitness training.

In terms of her running performance, Molly completed the race with a total running time of 00:38:06, which is 1 second faster than the average time. This indicates that she has a good running profile and has trained her cardiovascular endurance effectively. Molly's best running lap was completed in 00:04:36, indicating her ability to maintain a consistent pace throughout the race.

Segments to Improve


1. Best Lap:
Molly's best lap time of 00:04:36 was 19 seconds slower than the average time. To improve in this segment, Molly should focus on increasing her speed and agility. Incorporating interval training and sprint workouts into her training routine will help improve her speed. Additionally, practicing proper running form and technique, such as maintaining an upright posture and engaging her core, will contribute to faster lap times.

2. Burpees Broad Jump:
Molly's time of 00:04:43 for the Burpees Broad Jump segment was 23 seconds slower than the average time. To improve in this area, Molly should focus on increasing her explosive power and upper body strength. Incorporating exercises such as plyometric push-ups, squat jumps, and kettlebell swings will help improve her power and speed in the burpees broad jump. Additionally, practicing efficient form and technique, such as maintaining a quick and controlled transition between the burpees and the broad jump, will contribute to faster times.

3. Farmers Carry:
Molly's time of 00:02:22 for the Farmers Carry segment was 21 seconds slower than the average time. To improve in this segment, Molly should focus on increasing her grip strength and overall strength endurance. Incorporating exercises such as deadlifts, farmer's walks, and grip exercises (e.g., using grip strengtheners or doing towel pull-ups) will help improve her grip strength. Additionally, practicing efficient form and technique, such as maintaining a strong and stable core and grip, will contribute to faster times in the farmers carry.

4. Running 1:
Molly's time of 00:04:36 for the first running segment was 19 seconds slower than the average time. To improve in this area, Molly should focus on increasing her speed and endurance. Incorporating interval training, hill sprints, and tempo runs into her training routine will help improve her running speed and stamina. Additionally, practicing efficient running form and technique, such as maintaining a slightly forward lean and engaging her arms for momentum, will contribute to faster times in the running segments.

5. Roxzone:
Molly's time of 00:05:19 in the Roxzone segment was 15 seconds slower than the average time. To improve in this segment, Molly should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and circuit training into her training routine will help improve her overall fitness and decrease her transition time between exercises. Additionally, practicing efficient transitions, such as quickly moving from one exercise to the next and minimizing rest time, will contribute to faster times in the Roxzone segment.

Strategies


To improve overall performance in future races, Molly should consider the following strategies:
1. Pacing:
Molly should ensure that she maintains a consistent pace throughout the race, especially in the running segments. Going out too fast in the beginning can lead to fatigue later on. She should aim to start at a comfortably challenging pace and gradually increase her speed as the race progresses.

2. Strength Training:
Molly should continue to prioritize strength training in her fitness routine. This will help improve her overall strength and power, which are essential for excelling in the strength-based segments of the HYROX race. Incorporating exercises such as squats, deadlifts, lunges, and kettlebell swings will help improve her strength and performance.

3. Transition Efficiency:
To minimize time lost in the Roxzone segment, Molly should focus on improving her transition efficiency. Practicing quick and smooth transitions between exercises, as well as minimizing rest time, will contribute to faster overall race times.

4. Mental Preparation:
Molly should work on mental preparation techniques to stay focused and motivated throughout the race. Visualizing success, setting goals, and maintaining a positive mindset will help her push through challenging moments and perform at her best.

By implementing these strategies and incorporating the suggested training exercises and techniques, Molly Willcox can continue to improve her performance in future HYROX races. Her dedication and commitment to her fitness training will undoubtedly lead to even greater achievements.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 61.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 61.
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Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Lastra Caro Almudena 2023 Madrid 01:14:40
Siliunas Lija 2022 Chicago 01:14:22
Akerhielm Tracie 2024 Dallas 01:14:43
Legg Hilarie 2024 Brisbane 01:14:55
Haydn-Higgins Alex 2024 Doha 01:14:03
Forst Benita 2023 Köln 01:14:53
Michaelis Svenja 2024 Berlin 01:14:18
Barnett Rebecca 2024 London 01:14:23
Kirwan Stacey 2023 London 01:14:09
Merk Dorit 2022 Leipzig 01:14:43
Other Results from this athlete
2023 Barcelona Willcox Molly 01:14:36
2024 London Willcox Molly 01:12:20

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