Heeres Melissa Hyrox Result

Dive into this athlete’s performance at 2023 Chicago - North American Open Championship 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 658 similar athletes.

Performance Highlights

USA USA Flag Women 45-49 #160009 01:45:49 16th in AG | Top 80.0% 156th | Top 80.0%
+03:07
56:19
Run Total
+00:24
07:02
Avg. Lap
+00:43
06:24
Best Lap
-05:12
38:41
Workout Total
-00:39
04:50
Avg. Workout
+02:06
10:54
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 658 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 658 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Heeres Melissa'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 Heeres Melissa'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 658 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 Heeres Melissa'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 Heeres Melissa'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 06:32. Check the detail of the improvement plan below.

04:16 Potential Improvement 65.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:16 56:19 to 52:03 65.3%
Sandbag Lunges 02:15 08:01 to 05:46 34.4%
Burpees Broad Jump 00:01 07:39 to 07:38 0.3%
Ski Erg 00:00 04:49 to 04:49 0.0%
Sled Push 00:00 02:24 to 02:24 0.0%
Sled Pull 00:00 04:49 to 04:49 0.0%
Rowing 00:00 04:56 to 04:56 0.0%
Farmers Carry 00:00 02:07 to 02:07 0.0%
Wall Balls 00:00 03:56 to 03:56 0.0%

Splits Time

Heeres Melissa Perfect Race
Splits Total Average Total
Running 1 07:10 00:00 05:41 +01:29 00:00 +00:00
Ski Erg 04:49 07:10 05:24 -00:35 05:41 +01:29
Running 2 06:24 11:59 06:16 +00:08 11:05 +00:54
Sled Push 02:24 18:23 03:10 -00:46 17:21 +01:02
Running 3 06:49 20:47 06:39 +00:10 20:31 +00:16
Sled Pull 04:49 27:36 06:50 -02:01 27:10 +00:26
Running 4 06:38 32:25 06:41 -00:03 34:00 -01:35
Burpees Broad Jump 07:39 39:03 07:53 -00:14 40:41 -01:38
Running 5 07:03 46:42 06:53 +00:10 48:34 -01:52
Rowing 04:56 53:45 05:47 -00:51 55:27 -01:42
Running 6 06:38 58:41 06:45 -00:07 01:01:14 -02:33
Farmers Carry 02:07 01:05:19 02:34 -00:27 01:07:59 -02:40
Running 7 06:43 01:07:26 06:45 -00:02 01:10:33 -03:07
Sandbag Lunges 08:01 01:14:09 05:51 +02:10 01:17:18 -03:09
Running 8 08:57 01:22:10 07:28 +01:29 01:23:09 -00:59
Wall Balls 03:56 01:31:07 06:24 -02:28 01:30:37 +00:30
Roxzone 10:54 01:45:49 08:48 +02:06 01:45:49
Based on 658 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Melissa Heeres performed well in the Hyrox race, finishing with an overall rank of 156 out of 549 athletes, placing her in the top 28%. In her age group (45-49), she ranked 16 out of 67 athletes, placing her in the top 23%. Her overall time was 01:45:49, with a total running time of 00:56:19, which was 05:01 slower than the average.

Melissa's best running lap was 00:06:24, indicating her ability to maintain a strong pace during certain sections of the race. However, there were areas where she lost time, such as the Roxzone (00:10:54 slower than average), Running 1 (01:41 slower than average), Sandbag Lunges (02:11 slower than average), and Running 8 (01:12 slower than average). These segments should be the focus of improvement for Melissa.

Segments to Improve


1. Roxzone:
Melissa's time in the Roxzone was 02:06 slower than the average. To improve this segment, Melissa should focus on improving her overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) and circuit training into her workouts can help improve her overall fitness, while practicing quick transitions between exercises can help reduce the time spent in the Roxzone.

2. Running 1:
Melissa's time in Running 1 was 01:41 slower than average. To improve this segment, Melissa should focus on her running technique and endurance. Interval training, hill sprints, and tempo runs can help improve her running speed and endurance. Additionally, focusing on proper running form, including stride length and foot strike, can help her become more efficient and faster in this segment.

3. Sandbag Lunges:
Melissa's time in Sandbag Lunges was 02:11 slower than average. To improve this segment, Melissa should focus on building strength and endurance in her lower body. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used in sandbag lunges. Additionally, incorporating plyometric exercises, such as jump lunges and box jumps, can help improve explosiveness and power in this movement.

4. Running 8:
Melissa's time in Running 8 was 01:12 slower than average. To improve this segment, Melissa should focus on her endurance and pacing. Long-distance runs and tempo runs can help improve her endurance and ability to maintain a steady pace. Additionally, practicing negative splits during training can help her improve her pacing and finish strong in this segment.

Strategies


- Pacing: Melissa should focus on maintaining a consistent pace throughout the race. It is important for her to avoid starting too fast and burning out later on. By pacing herself properly, she can ensure a more efficient and effective performance.

- Transitions: Melissa should aim to minimize transition time between exercises. Practicing quick and smooth transitions during training can help her save valuable time during the race. Additionally, having a clear plan for each transition and visualizing the transition process can help improve efficiency.

- Mental Preparation: Melissa should work on mental strategies to stay focused and motivated during the race. This can include visualization techniques, positive self-talk, and setting specific goals for each segment. By maintaining a strong mental mindset, Melissa can push through challenging moments and stay motivated to perform at her best.

- Practice Specific Movements: Melissa should incorporate specific exercises and drills into her training routine to improve performance in the identified areas of improvement. This can include sandbag lunges with progressively heavier weights, interval training for running, and specific transition drills for the Roxzone.

By implementing these strategies and focusing on the identified areas of improvement, Melissa can enhance her performance in future Hyrox races and continue to excel in her age group.

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 Women
Similar Athletes
Jones Meghan 2024 Sports Direct HYROX London 01:45:48
Tscharnuter Laura 2023 Köln 01:46:07
Edwards Hailey 2023 Dallas 01:45:23
Heinz Lucila 2023 Chicago 01:45:55
Drake Sallie 2024 Melbourne 01:46:00
Oubad Majdouline 2024 Marseille 01:45:31
Simmons Amana 2024 New York 01:46:04
Colley Amy 2023 Birmingham 01:45:54
Schulte Meira 2024 Hamburg 01:45:45
Andrews Heather 2024 Glasgow 01:45:31

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Chicago 01:59:07
2020 Dallas 01:42:50

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