Spence Kelly Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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 167 similar athletes.

Performance Highlights

IRL IRL Flag Women 40-44 #180045 02:06:10 60th in AG | Top 90.9% 338th | Top 93.1%
+00:19
01:03:03
Run Total
+00:04
07:53
Avg. Lap
-01:45
04:37
Best Lap
+01:03
54:21
Workout Total
+00:08
06:47
Avg. Workout
-01:25
08:50
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 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 167 athletes with similar finish time in Hyrox 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 167 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Spence Kelly'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 Spence Kelly'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 167 athletes with similar finish time in Hyrox 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 Spence Kelly'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 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 Spence Kelly'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 08:28. Check the detail of the improvement plan below.

03:52 Potential Improvement 45.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:52 01:03:03 to 59:11 45.7%
Sandbag Lunges 02:13 09:16 to 07:03 26.2%
Burpees Broad Jump 01:37 11:16 to 09:39 19.1%
Rowing 00:16 06:25 to 06:09 3.1%
Farmers Carry 00:16 03:19 to 03:03 3.1%
Sled Pull 00:14 08:26 to 08:12 2.8%
Ski Erg 00:00 05:33 to 05:33 0.0%
Sled Push 00:00 03:18 to 03:18 0.0%
Wall Balls 00:00 06:48 to 06:48 0.0%

Splits Time

Spence Kelly Perfect Race
Splits Total Average Total
Running 1 04:37 00:00 06:29 -01:52 00:00 +00:00
Ski Erg 05:33 04:37 05:40 -00:07 06:29 -01:52
Running 2 07:39 10:10 07:12 +00:27 12:09 -01:59
Sled Push 03:18 17:49 03:39 -00:21 19:21 -01:32
Running 3 07:58 21:07 07:41 +00:17 23:00 -01:53
Sled Pull 08:26 29:05 08:13 +00:13 30:41 -01:36
Running 4 08:16 37:31 07:51 +00:25 38:54 -01:23
Burpees Broad Jump 11:16 45:47 10:39 +00:37 46:45 -00:58
Running 5 08:37 57:03 08:11 +00:26 57:24 -00:21
Rowing 06:25 01:05:40 06:07 +00:18 01:05:35 +00:05
Running 6 08:16 01:12:05 07:54 +00:22 01:11:42 +00:23
Farmers Carry 03:19 01:20:21 03:00 +00:19 01:19:36 +00:45
Running 7 09:03 01:23:40 07:57 +01:06 01:22:36 +01:04
Sandbag Lunges 09:16 01:32:43 07:29 +01:47 01:30:33 +02:10
Running 8 08:42 01:41:59 09:22 -00:40 01:38:02 +03:57
Wall Balls 06:48 01:50:41 08:31 -01:43 01:47:24 +03:17
Roxzone 08:50 02:06:10 10:15 -01:25 02:06:10
Based on 167 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Kelly Spence performed well in the Hyrox race in Dublin, finishing in the top 29% of all athletes and the top 30% in her age group. Her overall time of 02:06:10 was respectable, but there are areas where she can improve to enhance her performance in future races.

Segments to Improve


1. Sandbag Lunges:
Kelly lost significant time in this segment, being 01:46 slower than average. To improve her performance in sandbag lunges, she should focus on strengthening her lower body, particularly her quads, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help build strength and endurance in these muscles. Kelly should also practice proper form and technique for the lunges, ensuring she maintains a stable core and takes efficient steps.

2. Run Total:
Kelly's total running time was 01:31 slower than average. To improve her running performance, she should prioritize her running training. Incorporating interval training, tempo runs, and hill sprints can help increase her speed and endurance. Additionally, she should work on her running form, focusing on maintaining a tall posture, efficient arm swing, and quick turnover.

3. Burpees Broad Jump:
Kelly was 01:23 slower than average in this segment. To improve her performance in burpees broad jump, she should focus on increasing her upper body and core strength. Exercises such as push-ups, planks, and medicine ball slams can help build these muscles. Kelly should also practice explosive movements, such as box jumps and squat jumps, to improve her power and agility.

4. Running 7:
Kelly was 01:08 slower than average in this running segment. To improve her running performance in this segment, she should focus on building her aerobic endurance. Incorporating longer distance runs at a steady pace can help improve her endurance and reduce fatigue during this segment. Additionally, she should work on mental strategies, such as positive self-talk and visualization, to maintain motivation and focus during challenging segments.

Strategies


1. Pacing:
Kelly should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. She should aim to finish strong and push herself in the later stages of the race.

2. Transitions:
Kelly should work on improving her transition time in the roxzone. This can be achieved by improving her overall fitness and practicing efficient transitions during training. Incorporating circuit training and interval workouts can help improve her ability to quickly switch between exercises.

3. Mental Preparation:
Kelly should develop mental strategies to stay focused and motivated during challenging segments. This can include positive self-talk, visualization, and setting small goals throughout the race.

In conclusion, Kelly Spence showed strong performance in the Hyrox race in Dublin, but there are areas where she can improve. By focusing on her running performance, improving specific segments such as sandbag lunges and burpees broad jump, and implementing effective race strategies, Kelly can enhance her overall performance in future races.

Similar Athletes
Vickers Lucy 2024 Manchester 02:05:48
Åkergren Amanda 2024 Stockholm 02:06:09
Kunze Nadine 2024 Köln 02:05:41
Kerin Una 2024 Dublin 02:05:48
Sauri Fernanda 2024 Ciudad de Mexico 02:06:31
Losco Melanie 2024 Milan 02:06:20
Usta Alev 2023 Glasgow 02:06:19
Munoz Bianca 2024 Dallas 02:06:27
Kalverda Marieke 2024 Amsterdam 02:05:46
Sumner Victoria 2024 Paris 02:06:26

Measure Your Performance Against Top Athletes

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