Connor Zelie 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 1000 similar athletes.

Performance Highlights

IRL IRL Flag Women 35-39 #175042 01:28:52 17th in AG | Top 25.4% 85th | Top 23.4%
+03:10
48:49
Run Total
+00:24
06:06
Avg. Lap
-01:23
03:37
Best Lap
-01:11
35:20
Workout Total
-00:08
04:25
Avg. Workout
-01:55
04:48
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Connor Zelie'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 Connor Zelie'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 1000 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 Connor Zelie'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 Connor Zelie'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 06:30. Check the detail of the improvement plan below.

04:11 Potential Improvement 64.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:11 48:49 to 44:38 64.4%
Sled Push 01:19 03:50 to 02:31 20.3%
Burpees Broad Jump 00:41 06:20 to 05:39 10.5%
Sled Pull 00:09 05:25 to 05:16 2.3%
Rowing 00:05 05:20 to 05:15 1.3%
Ski Erg 00:04 05:04 to 05:00 1.0%
Farmers Carry 00:01 02:07 to 02:06 0.3%
Sandbag Lunges 00:00 04:06 to 04:06 0.0%
Wall Balls 00:00 03:08 to 03:08 0.0%

Splits Time

Connor Zelie Perfect Race
Splits Total Average Total
Running 1 03:37 00:00 05:08 -01:31 00:00 +00:00
Ski Erg 05:04 03:37 05:05 -00:01 05:08 -01:31
Running 2 06:01 08:41 05:26 +00:35 10:13 -01:32
Sled Push 03:50 14:42 02:43 +01:07 15:39 -00:57
Running 3 06:25 18:32 05:44 +00:41 18:22 +00:10
Sled Pull 05:25 24:57 05:39 -00:14 24:06 +00:51
Running 4 06:37 30:22 05:45 +00:52 29:45 +00:37
Burpees Broad Jump 06:20 36:59 05:57 +00:23 35:30 +01:29
Running 5 06:41 43:19 05:53 +00:48 41:27 +01:52
Rowing 05:20 50:00 05:20 +00:00 47:20 +02:40
Running 6 06:36 55:20 05:48 +00:48 52:40 +02:40
Farmers Carry 02:07 01:01:56 02:15 -00:08 58:28 +03:28
Running 7 06:28 01:04:03 05:46 +00:42 01:00:43 +03:20
Sandbag Lunges 04:06 01:10:31 04:41 -00:35 01:06:29 +04:02
Running 8 06:28 01:14:37 06:08 +00:20 01:11:10 +03:27
Wall Balls 03:08 01:21:05 04:51 -01:43 01:17:18 +03:47
Roxzone 04:48 01:28:52 06:43 -01:55 01:28:52
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Zelie Connor performed admirably in the 2023 Dublin Hyrox race, finishing with an impressive overall rank of 85 out of 1139 athletes, placing her in the top 7%. In her age group (35-39), she achieved a rank of 17 out of 258 athletes, placing her in the top 6%. Her overall time of 01:28:52 showcases her dedication to the race.

Zelie's total running time of 00:48:49 was 04:27 slower than the average for her finish time. This indicates that she could benefit from improving her overall fitness and transition time during the race. Additionally, her best running lap time of 00:03:37 highlights her potential as a strong runner.

Segments to Improve


1. Running 4:
Zelie's time of 00:06:37 in this segment was 00:52 slower than the average. To improve her performance in this segment, she can focus on building her endurance and speed through interval training. Incorporating high-intensity interval training (HIIT) sessions and hill sprints into her training routine will help improve her running performance.

2. Running 5:
Zelie's time of 00:06:41 in this segment was 00:47 slower than the average. To enhance her performance in this segment, she should focus on improving her running efficiency and endurance. Incorporating tempo runs and long-distance runs into her training routine will help build her endurance and improve her running speed.

3. Running 6:
Zelie's time of 00:06:36 in this segment was 00:47 slower than the average. To excel in this segment, she should work on increasing her running speed and agility. Incorporating agility drills such as ladder drills, cone drills, and shuttle runs into her training routine will help improve her running performance in this segment.

4. Sled Push:
Zelie's time of 00:03:50 in this segment was 00:46 slower than the average. To improve her performance in this segment, she should focus on building her lower body strength and power. Incorporating exercises such as squats, lunges, and deadlifts into her strength training routine will help her excel in the sled push.

5. Burpees Broad Jump:
Zelie's time of 00:06:20 in this segment was 00:41 slower than the average. To enhance her performance in this segment, she should focus on improving her explosive power and upper body strength. Incorporating plyometric exercises such as burpees, box jumps, and push-ups into her training routine will help improve her performance in the burpees broad jump.

6. Running 7:
Zelie's time of 00:06:28 in this segment was 00:41 slower than the average. To improve her performance in this segment, she should focus on maintaining a steady pace and improving her endurance. Incorporating tempo runs and interval training into her training routine will help her maintain a consistent pace and improve her running performance.

7. Running 3:
Zelie's time of 00:06:25 in this segment was 00:40 slower than the average. To excel in this segment, she should work on improving her running endurance and speed. Incorporating interval training and hill sprints into her training routine will help her improve her running performance in this segment.

8. Running 2:
Zelie's time of 00:06:01 in this segment was 00:36 slower than the average. To enhance her performance in this segment, she should focus on improving her running endurance and speed. Incorporating tempo runs and long-distance runs into her training routine will help build her endurance and improve her running speed.

Strategies


- Pacing: Zelie should strive for a consistent pace throughout the race to maintain energy levels and avoid burning out too early. It is important for her to set a target pace based on her training and gradually increase her speed as the race progresses.

- Transitions: Zelie should aim to minimize her transition time between segments by practicing quick and efficient movements during training. Simulating the race environment during training sessions will help her improve her transition time and maintain a steady momentum throughout the race.

- Strength Training: Zelie should prioritize strength training exercises that target the muscle groups used in the Hyrox race, such as squats, lunges, deadlifts, and upper body exercises. Incorporating these exercises into her training routine will help improve her overall strength and performance in the race.

- Interval Training: Zelie should incorporate interval training sessions into her training routine to improve her speed and endurance. High-intensity interval training (HIIT) workouts, such as sprint intervals and circuit training, will help her build her cardiovascular fitness and improve her race performance.

- Recovery: Zelie should prioritize adequate rest and recovery between training sessions to prevent overtraining and reduce the risk of injury. Incorporating stretching, foam rolling, and active recovery exercises into her routine will help her recover faster and perform better in subsequent training sessions and races.

By implementing these strategies and focusing on the identified areas of improvement, Zelie Connor can further enhance her performance in future Hyrox races.

Similar Athletes
Young Hayley 2022 London 01:29:19
Rodriguez Gloria 2024 Dallas 01:28:53
Durand Manon 2023 Paris 01:28:40
Almotory Asmaa 2024 Dubai 01:29:22
Falconieri Lucrezia 2024 Turin 01:28:46
Mcleish Emma 2024 Glasgow 01:28:59
Hansen Sara 2024 Malaga 01:28:56
Forster Justine 2024 Frankfurt 01:29:12
Beregi Tímea 2019 Wien 01:29:09
Wallin Ammy 2024 Stockholm 01:28:57

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