Dive into this athlete’s performance at 2023 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 257 similar athletes.
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!
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.
Here’s the full breakdown of Kelly Liz's 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 Kelly Liz hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Kelly Liz’s 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.
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 05:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:22 | 41:40 to 37:18 | 79.9% |
| Ski Erg | 00:29 | 05:02 to 04:33 | 8.8% |
| Rowing | 00:17 | 05:03 to 04:46 | 5.2% |
| Sled Push | 00:13 | 03:21 to 03:08 | 4.0% |
| Sandbag Lunges | 00:07 | 04:22 to 04:15 | 2.1% |
| Sled Pull | 00:00 | 04:28 to 04:28 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:46 to 03:46 | 0.0% |
| Farmers Carry | 00:00 | 01:57 to 01:57 | 0.0% |
| Wall Balls | 00:00 | 04:12 to 04:12 | 0.0% |
| Kelly Liz | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:57 | 00:00 | 04:17 -00:20 | 00:00 +00:00 |
| Ski Erg | 05:02 | 03:57 | 04:39 +00:23 | 04:17 -00:20 |
| Running 2 | 04:58 | 08:59 | 04:31 +00:27 | 08:56 +00:03 |
| Sled Push | 03:21 | 13:57 | 03:34 -00:13 | 13:27 +00:30 |
| Running 3 | 05:20 | 17:18 | 04:50 +00:30 | 17:01 +00:17 |
| Sled Pull | 04:28 | 22:38 | 05:36 -01:08 | 21:51 +00:47 |
| Running 4 | 05:17 | 27:06 | 04:50 +00:27 | 27:27 -00:21 |
| Burpees Broad Jump | 03:46 | 32:23 | 04:25 -00:39 | 32:17 +00:06 |
| Running 5 | 05:17 | 36:09 | 04:55 +00:22 | 36:42 -00:33 |
| Rowing | 05:03 | 41:26 | 04:52 +00:11 | 41:37 -00:11 |
| Running 6 | 05:19 | 46:29 | 04:52 +00:27 | 46:29 +00:00 |
| Farmers Carry | 01:57 | 51:48 | 02:18 -00:21 | 51:21 +00:27 |
| Running 7 | 05:34 | 53:45 | 04:55 +00:39 | 53:39 +00:06 |
| Sandbag Lunges | 04:22 | 59:19 | 04:33 -00:11 | 58:34 +00:45 |
| Running 8 | 06:03 | 01:03:41 | 05:10 +00:53 | 01:03:07 +00:34 |
| Wall Balls | 04:12 | 01:09:44 | 05:34 -01:22 | 01:08:17 +01:27 |
| Roxzone | 05:10 | 01:18:56 | 05:05 +00:05 | 01:18:56 |
In terms of running, Liz's total running time of 00:41:40 was 02:05 slower than the average for her finish time. This suggests that she may benefit from improving her running performance. However, it is important to note that Liz's best running lap was 00:03:57, which was 00:30 faster than the average. This indicates that Liz has the potential to excel in running and should focus on enhancing this aspect of her performance.
To improve the Run Total segment, Liz should work on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions, such as sprints and hill repeats, into her training routine can help improve her running speed and endurance. Additionally, practicing quick and efficient transitions between exercises during training sessions can help reduce time lost during the race.
For the Sled Push segment, Liz should focus on developing her strength and power. Incorporating exercises like squats, deadlifts, and sled pushes into her training routine can help improve her performance in this segment. Additionally, practicing proper technique and form during sled pushes will ensure optimal efficiency.
To improve Running 8 and Running 7, Liz should work on increasing her running speed and endurance. Incorporating interval training, such as tempo runs and fartlek runs, into her training routine can help improve her running performance in these segments. Additionally, focusing on proper running form, including stride length and cadence, can help optimize her running efficiency.
For the Ski Erg segment, Liz should focus on improving her endurance and technique. Incorporating exercises like rowing and cycling into her training routine can help improve her cardiovascular fitness, which will translate to better performance on the Ski Erg. Additionally, practicing proper technique, including maintaining a strong core and utilizing proper arm and leg movements, will enhance her efficiency on the Ski Erg.
To improve the Sandbag Lunges segment, Liz should focus on developing her leg and core strength. Exercises like squats, lunges, and deadlifts can help improve her lower body strength. Additionally, practicing proper technique and form during sandbag lunges will ensure optimal efficiency.
Lastly, to improve Running 3, Liz should continue to work on her running endurance and speed. Incorporating long-distance runs, as well as speed intervals and hill repeats, into her training routine can help improve her performance in this segment. Focusing on maintaining a consistent pace throughout the race and practicing proper running form will also contribute to improved running performance.
Liz should also consider strategizing her transitions between exercises to minimize time lost. Practicing efficient and quick transitions during training sessions will help her maintain momentum and minimize rest time during the race.
Additionally, Liz should focus on maintaining mental resilience throughout the race. Positive self-talk, visualization techniques, and setting small goals along the way can help her stay motivated and focused on achieving her best performance.
Overall, with targeted training strategies and improved race strategies, Liz has the potential to further enhance her performance in future Hyrox races. By addressing the identified areas of improvement and implementing the suggested training techniques and strategies, Liz can continue to excel in both running and strength components of the race.
| Similar Athletes | |||
|---|---|---|---|
| David Kerri | 2024 Dublin | 01:18:48 | |
| Clarke Lyndsay | 2023 Melbourne | 01:18:32 | |
| Kilian Anne | 2023 World Championships Manchester | 01:18:40 | |
| Jacobsen Julia | 2023 Bilbao | 01:19:07 | |
| Heidemann Johanna | 2024 Hamburg | 01:18:52 | |
| Laue Annika | 2019 Hamburg | 01:18:31 | |
| Brose Friederike | WorldChampionship - Leipzig | 01:18:47 | |
| Lockey Megan | 2021 London | 01:19:00 | |
| Österberg Sofia | 2023 Stockholm | 01:19:03 | |
| Kaes Anke | 2023 World Championships Manchester | 01:19:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Los Angeles | 01:30:16 | |
| 2022 Dallas | 01:20:38 | |
| 2023 Houston | 01:21:08 | |
| 2022 Dallas | 01:24:39 | |
| 2022 Las Vegas | 01:18:07 | |
| 2023 World Championships Manchester | 01:22:17 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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