Harkleroad Liz Hyrox Result

Dive into this athlete’s performance at 2023 Houston 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 38 similar athletes.

Compare With Another Athlete

Performance Highlights

USA Flag Harkleroad Liz Woman Women 30-34 #101004 01:53:23 12th in AG | Top 100.0% 38th | Top 92.7%
+02:10
54:23
Run Total
+00:17
06:48
Avg. Lap
-00:55
04:36
Best Lap
+01:30
53:58
Workout Total
+00:11
06:44
Avg. Workout
-03:35
05:07
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 58 to 98.
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The chart has 1 Y axis displaying values. Data ranges from 71 to 97.
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Percentile based on all the athletes who competed in Hyrox Pro 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 276 to 550.
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Based on 38 athletes with similar finish time in Hyrox Pro 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 189 to 676.
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Based on 38 athletes with similar finish time in Hyrox Pro 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 -215 to 224.
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Based on 38 athletes with similar finish time in Hyrox Pro 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
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The chart has 1 Y axis displaying values. Data ranges from 5319 to 6823.
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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 94 to 766.
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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 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 08:25. Check the detail of the improvement plan below.

04:06 Potential Improvement 48.7% Focus During Training

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Percentile Rank Chart
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Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Focus During Training
Run Total 04:06 (From 54:23 to 50:17) 48.7%
Sled Pull 02:22 (From 11:16 to 08:54) 28.1%
Sandbag Lunges 00:46 (From 07:30 to 06:44) 9.1%
Wall Balls 00:39 (From 09:27 to 08:48) 7.7%
Sled Push 00:31 (From 05:52 to 05:21) 6.1%
Ski Erg 00:01 (From 05:13 to 05:12) 0.2%
BBJ 00:00 (From 06:17 to 06:17) 0.0%
Rowing 00:00 (From 05:14 to 05:14) 0.0%
Farmers Carry 00:00 (From 03:09 to 03:09) 0.0%

Splits Time

Harkleroad Liz Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 05:33 -00:57 00:00 +00:00
Ski Erg 05:13 04:36 05:15 -00:02 05:33 -00:57
Running 2 06:02 09:49 05:56 +00:06 10:48 -00:59
Sled Push 05:52 15:51 05:39 +00:13 16:44 -00:53
Running 3 06:23 21:43 06:28 -00:05 22:23 -00:40
Sled Pull 11:16 28:06 09:06 +02:10 28:51 -00:45
Running 4 07:08 39:22 06:39 +00:29 37:57 +01:25
Burpees Broad Jump 06:17 46:30 07:23 -01:06 44:36 +01:54
Running 5 07:33 52:47 06:43 +00:50 51:59 +00:48
Rowing 05:14 01:00:20 05:35 -00:21 58:42 +01:38
Running 6 06:59 01:05:34 06:37 +00:22 01:04:17 +01:17
Farmers Carry 03:09 01:12:33 03:37 -00:28 01:10:54 +01:39
Running 7 06:36 01:15:42 06:38 -00:02 01:14:31 +01:11
Sandbag Lunges 07:30 01:22:18 07:21 +00:09 01:21:09 +01:09
Running 8 09:10 01:29:48 07:39 +01:31 01:28:30 +01:18
Wall Balls 09:27 01:38:58 08:32 +00:55 01:36:09 +02:49
Roxzone 05:07 01:53:23 08:42 -03:35 01:53:23
Based on 38 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Liz Harkleroad had a solid performance in the 2023 Houston Hyrox race, finishing with an overall rank of 38 out of 110 athletes, placing her in the top 34% of all participants. In her age group (30-34), she ranked 12th out of 37 athletes, putting her in the top 32%.

Liz's overall time of 01:53:23 is commendable, and her total running time of 00:54:23 is impressive, being 00:56 faster than the average. This indicates that Liz has a strong running profile and should continue to focus on her running ability to maintain and improve her performance.

Segments to Improve


1. Sled Pull:
Liz lost considerable time in the Sled Pull segment, being 03:27 slower than the average. To improve this segment, Liz should focus on building strength and endurance in her upper body and core. Incorporating exercises such as pull-ups, rows, and deadlifts can help improve her pulling power. Additionally, practicing sled pulls with heavier weights and focusing on maintaining a consistent and efficient pulling technique will be beneficial.

2. Wall Balls:
Liz struggled with the Wall Balls segment, being 03:17 slower than the average. To improve this segment, Liz should focus on developing lower body and core strength. Exercises such as squats, lunges, and wall sits can help strengthen her legs and improve her ability to generate power for the wall balls. Practicing wall balls with a lighter ball initially and gradually increasing the weight will help improve Liz's performance. It is also essential for Liz to work on her pacing during this segment and find a rhythm that allows her to maintain a steady pace without fatiguing quickly.

3. Sled Push:
Liz lost time in the Sled Push segment, being 02:03 slower than the average. To improve this segment, Liz should focus on building lower body strength and explosiveness. Exercises such as squats, deadlifts, and box jumps can help improve her leg strength and power. Incorporating sprint intervals into her training routine will also help improve her explosiveness during the sled push. Liz should also work on maintaining a low and powerful drive when pushing the sled to maximize her efficiency.

4. Sandbag Lunges:
Liz struggled with the Sandbag Lunges segment, being 00:57 slower than the average. To improve this segment, Liz should focus on building leg and core strength. Exercises such as lunges, step-ups, and core exercises like planks and Russian twists will help improve her stability and endurance during the sandbag lunges. It is also crucial for Liz to work on her form and ensure she is maintaining a proper lunge position to maximize her efficiency.

5. Running 8 (Total running time):
Liz's running time for this segment was 00:09 slower than the average. To improve her running performance, Liz should incorporate interval training and tempo runs into her training routine. Interval training will help improve her speed and endurance, while tempo runs will help her maintain a steady pace over longer distances. She should also focus on building leg strength through exercises like hill sprints and plyometrics to improve her running power.

6. Farmers Carry:
Liz lost time in the Farmers Carry segment, being 00:19 slower than the average. To improve this segment, Liz should focus on building grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and forearm exercises like wrist curls and reverse curls will help improve her grip strength. Additionally, incorporating exercises that target the shoulders and back will improve her overall upper body strength, making the Farmers Carry segment more manageable.

Strategies


- Liz should focus on maintaining a consistent pace throughout the race, especially during segments where she struggled. Pacing herself properly will help prevent early fatigue and allow her to perform better in the later segments.
- It is essential for Liz to practice efficient transitions between segments to minimize time spent in the roxzone. Incorporating specific transition drills into her training routine will help improve her overall race time.
- Liz should also consider incorporating specific training sessions that mimic the race conditions to better prepare herself mentally and physically. This can include practicing the actual movements and exercises involved in the race, as well as simulating the transitions between segments.
- Lastly, Liz should continue to work on her overall fitness and strength to improve her performance in all aspects of the race. Incorporating a well-rounded training routine that includes cardiovascular exercise, strength training, and mobility work will contribute to her overall success in future races.

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 19 to 100.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 19 to 97.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Similar Athletes
Viñas Calatayud Melissa 2024 Ciudad de Mexico 01:53:16
Averill Katie 2024 Houston 01:53:03
Hassan Julie 2024 Marseille 01:53:53
Beardshaw Emma 2024 Poznan 01:53:26
Fang Rong HKGHYROX 2024 Taipeh 01:53:22
Kusak Katarzyna 2024 Bilbao 01:53:00
Gomez Taylor 2022 Los Angeles 01:53:49
Fat Adry 2024 Ciudad de Mexico 01:53:50
González Elizabeth 2024 Ciudad de Mexico 01:52:53
Hernandez Nuria 2022 Los Angeles 01:53:49
Other Results from this athlete
2023 Dallas Harkleroad Liz 01:39:30
2023 Dallas Harkleroad Liz 01:44:03
2024 Houston Harkleroad Liz 01:52:10
2023 Dallas Harkleroad Liz, Mitchell Katherine, Pina Annette, Averill Katie 01:30:10
2024 Dallas Harkleroad Liz, Mitchell Katherine 01:45:04

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