Serna Urnicia Mara Pilar Hyrox Result

Dive into this athlete’s performance at 2023 Malaga 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 1000 similar athletes.

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Performance Highlights

ESP Flag Serna Urnicia Mara Pilar Woman Women 60-64 #173017 01:22:07 🥇 in AG | Top 100.0% 46th | Top 29.7%
+01:40
44:05
Run Total
+00:13
05:31
Avg. Lap
+00:06
04:47
Best Lap
-01:56
31:47
Workout Total
-00:14
03:58
Avg. Workout
+00:23
06:18
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 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 48.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 48.
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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 281 to 362.
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Based on 1000 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 119 to 317.
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Based on 1000 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 -62 to 27.
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Based on 1000 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 4857 to 5317.
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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 831.
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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 performance we identified a possible improvement of 04:33. Check the detail of the improvement plan below.

03:12 Potential Improvement 70.3% Focus During Training

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Percentile Rank Chart
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The chart has 1 Y axis displaying values. Data ranges from 1 to 1365.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 03:12 (From 44:05 to 40:53) 70.3%
Sandbag Lunges 00:39 (From 04:36 to 03:57) 14.3%
Ski Erg 00:20 (From 05:07 to 04:47) 7.3%
Sled Push 00:08 (From 02:20 to 02:12) 2.9%
Wall Balls 00:06 (From 03:48 to 03:42) 2.2%
Farmers Carry 00:05 (From 01:59 to 01:54) 1.8%
BBJ 00:03 (From 04:51 to 04:48) 1.1%
Sled Pull 00:00 (From 04:06 to 04:06) 0.0%
Rowing 00:00 (From 05:00 to 05:00) 0.0%

Splits Time

Serna Urnicia Mara Pilar Perfect Race
Splits Total Average Total
Running 1 04:47 00:00 04:45 +00:02 00:00 +00:00
Ski Erg 05:07 04:47 04:56 +00:11 04:45 +00:02
Running 2 05:15 09:54 05:05 +00:10 09:41 +00:13
Sled Push 02:20 15:09 02:30 -00:10 14:46 +00:23
Running 3 05:35 17:29 05:21 +00:14 17:16 +00:13
Sled Pull 04:06 23:04 05:08 -01:02 22:37 +00:27
Running 4 05:36 27:10 05:22 +00:14 27:45 -00:35
Burpees Broad Jump 04:51 32:46 05:17 -00:26 33:07 -00:21
Running 5 05:30 37:37 05:29 +00:01 38:24 -00:47
Rowing 05:00 43:07 05:09 -00:09 43:53 -00:46
Running 6 05:35 48:07 05:24 +00:11 49:02 -00:55
Farmers Carry 01:59 53:42 02:06 -00:07 54:26 -00:44
Running 7 05:49 55:41 05:22 +00:27 56:32 -00:51
Sandbag Lunges 04:36 01:01:30 04:17 +00:19 01:01:54 -00:24
Running 8 06:02 01:06:06 05:41 +00:21 01:06:11 -00:05
Wall Balls 03:48 01:12:08 04:20 -00:32 01:11:52 +00:16
Roxzone 06:18 01:22:07 05:55 +00:23 01:22:07
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Mara Pilar Serna Urnicia performed well in the 2023 Malaga HYROX race, finishing with an overall rank of 46 out of 560 athletes, putting her in the top 8% overall. In her age group (60-64), she ranked 1st, placing in the top 25% of the 4 athletes in her category. Her overall time was 01:22:07, with a total running time of 00:44:05, which was 02:22 slower than the average. Her best running lap time was 00:04:47.

Based on the splits analysis, it is evident that Mara's performance was consistent, with most of her splits being within 00:11-00:13 slower than the average. However, she did have some segments where she lost more time, such as the Roxzone, Running 7, and Sandbag Lunges. These segments will be the focus of improvement in the following sections.

Segments to Improve


1. Roxzone (00:
06:18): The time spent in the Roxzone was 00:37 slower than the average. To improve this segment, Mara should work on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts that focus on cardiovascular endurance and quick transitions between exercises can help improve her fitness level and reduce the time spent in the Roxzone.

2. Running 7 (00:
05:49): Mara's time in this running segment was 00:27 slower than the average. To improve her performance in this segment, she should incorporate specific running drills and exercises into her training routine. Interval training, hill sprints, and tempo runs can help improve her running speed and endurance. Additionally, focusing on proper running form and technique, such as maintaining an upright posture and efficient arm swing, can help optimize her running performance.

3. Sandbag Lunges (00:
04:36): Mara's time in this segment was 00:18 slower than the average. To improve her performance in sandbag lunges, she should focus on strengthening her lower body, particularly her quadriceps, hamstrings, and glutes. Exercises such as squats, lunges, and Bulgarian split squats can help improve her leg strength and stability for better performance in sandbag lunges. Additionally, practicing proper form and technique, such as maintaining a straight back and engaging the core, can help optimize her performance in this segment.

Strategies


1. Pace Management:
Mara should focus on pacing herself throughout the race to maintain a consistent speed and avoid burning out too quickly. It is important to find a balance between pushing oneself and conserving energy for the later segments of the race. By starting at a comfortable pace and gradually increasing intensity, she can ensure better performance and endurance throughout the entire race.

2. Transition Efficiency:
To minimize time spent in the Roxzone, Mara should practice efficient transitions between exercises. This can be achieved by practicing specific transition drills during training, such as setting up a mock race scenario and timing the transitions between each exercise. By familiarizing herself with the equipment and optimizing her transition strategy, she can reduce time lost in the Roxzone.

3. Strength Training:
To improve overall performance, Mara should incorporate strength training exercises into her routine. This can include exercises targeting major muscle groups involved in HYROX, such as squats, deadlifts, bench presses, and pull-ups. Strength training will not only improve her performance in strength-based segments but also enhance her overall endurance and power.

4. Interval Training:
Incorporating interval training workouts into her training routine can help improve both her running speed and cardiovascular endurance. Interval training involves alternating between high-intensity bursts of exercise and periods of active recovery. For example, she can perform sprints for a set distance or time, followed by a slower jog or walk to recover. This type of training will improve her running performance and help her maintain speed throughout the race.

5. Specific Drills:
To target specific areas of improvement, Mara can incorporate drills that mimic the movements and challenges of HYROX segments into her training routine. For example, she can practice sled pushes and pulls with a weighted sled, perform sandbag lunges with a sandbag of similar weight, and simulate the movements of other segments to improve overall performance and efficiency.

In summary, Mara Pilar Serna Urnicia performed well in the 2023 Malaga HYROX race, placing in the top 8% overall and 1st in her age group. To further enhance her performance, she should focus on improving her overall fitness, reducing transition times, and targeting specific areas of improvement such as running 7 and sandbag lunges. By incorporating specific training strategies and techniques, including strength training, interval training, and specific drills, she can optimize her performance and continue to excel 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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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 71.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 71.
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Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Lawrie Mhari 2024 Glasgow 01:21:56
Weakley Leah 2022 Chicago 01:21:45
Kaye Gabriella 2025 Manchester 01:22:10
Mcanespie Michaela 2024 Sydney 01:22:28
Butson Jennifer 2024 Anaheim 01:22:02
Kim Hailey 2024 Sydney 01:22:00
Kamienska Barbara 2024 London 01:22:14
Paton Amelia 2024 Milan 01:21:49
Stewart Jenna 2024 Glasgow 01:22:31
Hartman Judith 2022 Amsterdam 01:22:30
Other Results from this athlete
2023 Barcelona Serna Urnicia Mara Pilar 01:30:39

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