Dive into this athlete’s performance at 2023 London 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.
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 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.
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 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 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 04:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:37 (From 49:53 to 47:16) | 55.9% |
| Rowing | 00:50 (From 06:16 to 05:26) | 17.8% |
| Wall Balls | 00:27 (From 05:29 to 05:02) | 9.6% |
| Sandbag Lunges | 00:22 (From 05:18 to 04:56) | 7.8% |
| Farmers Carry | 00:11 (From 02:26 to 02:15) | 3.9% |
| Ski Erg | 00:09 (From 05:18 to 05:09) | 3.2% |
| BBJ | 00:05 (From 06:26 to 06:21) | 1.8% |
| Sled Push | 00:00 (From 02:25 to 02:25) | 0.0% |
| Sled Pull | 00:00 (From 04:48 to 04:48) | 0.0% |
| Souza Liu Malisa | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:34 | 00:00 | 05:20 -00:46 | 00:00 +00:00 |
| Ski Erg | 05:18 | 04:34 | 05:12 +00:06 | 05:20 -00:46 |
| Running 2 | 06:00 | 09:52 | 05:46 +00:14 | 10:32 -00:40 |
| Sled Push | 02:25 | 15:52 | 02:51 -00:26 | 16:18 -00:26 |
| Running 3 | 06:20 | 18:17 | 06:04 +00:16 | 19:09 -00:52 |
| Sled Pull | 04:48 | 24:37 | 06:05 -01:17 | 25:13 -00:36 |
| Running 4 | 06:24 | 29:25 | 06:04 +00:20 | 31:18 -01:53 |
| Burpees Broad Jump | 06:26 | 35:49 | 06:39 -00:13 | 37:22 -01:33 |
| Running 5 | 06:55 | 42:15 | 06:14 +00:41 | 44:01 -01:46 |
| Rowing | 06:16 | 49:10 | 05:29 +00:47 | 50:15 -01:05 |
| Running 6 | 06:15 | 55:26 | 06:06 +00:09 | 55:44 -00:18 |
| Farmers Carry | 02:26 | 01:01:41 | 02:22 +00:04 | 01:01:50 -00:09 |
| Running 7 | 06:23 | 01:04:07 | 06:05 +00:18 | 01:04:12 -00:05 |
| Sandbag Lunges | 05:18 | 01:10:30 | 05:06 +00:12 | 01:10:17 +00:13 |
| Running 8 | 07:05 | 01:15:48 | 06:36 +00:29 | 01:15:23 +00:25 |
| Wall Balls | 05:29 | 01:22:53 | 05:27 +00:02 | 01:21:59 +00:54 |
| Roxzone | 06:43 | 01:34:56 | 07:30 -00:47 | 01:34:56 |
To improve the Run Total segment, Malisa should work on improving her overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) workouts that combine running and strength exercises. Incorporating exercises such as sprints, burpees, and lunges into her training routine will help improve her running speed and endurance.
The Rowing segment was slower than average for Malisa. To improve her rowing performance, she should focus on building strength and improving her rowing technique. Incorporating rowing intervals into her training routine, along with exercises such as bent-over rows and lat pulldowns, will help improve her rowing power and efficiency.
Running 5, Wall Balls, and Running 8 were also areas where Malisa lost time. To improve her performance in these segments, she should focus on improving her running endurance and strength. Incorporating longer distance runs, hill sprints, and exercises such as squats and lunges into her training routine will help improve her running stamina and leg strength.
The Running 4, Running 7, Running 2, and Running 3 segments were slightly slower than average for Malisa. To improve her performance in these segments, she should focus on improving her running technique and speed. Incorporating drills such as high knees, butt kicks, and agility ladder exercises into her training routine will help improve her running form and speed.
Additionally, Malisa should strategically plan her transitions between segments to minimize time spent in the roxzone. Practicing quick and efficient transitions during training will help her save valuable time during the race.
In summary, Malisa Souza Liu had a strong performance in the HYROX race in London, but there are areas where she can improve to further enhance her performance. By focusing on specific training strategies and techniques, such as HIIT workouts, strength exercises, and form corrections, she can improve her overall fitness, running speed, and endurance. Implementing proper race strategies, including pacing and efficient transitions, will also contribute to better performance. With targeted training and strategic planning, Malisa can continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Galey Tessa | 2020 Dallas | 01:34:59 | |
| Alvarez Roger Andrea | 2023 Rimini | 01:34:42 | |
| Oberenzer Daniela | 2018 Wien | 01:34:58 | |
| Senkl Michaela | 2024 Karlsruhe | 01:34:53 | |
| Hinnen Isabelle | 2023 Karlsruhe | 01:34:28 | |
| Hartson Diana | 2024 Melbourne | 01:34:57 | |
| Weber Maria | 2023 Köln | 01:35:23 | |
| Nairn Rebecca | 2023 Glasgow | 01:34:32 | |
| Biggs Hannah | 2023 London | 01:34:32 | |
| Zywiolek Ewa | 2023 Frankfurt | 01:35:20 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Souza Liu Malisa
