Season 22/23 2022 Chicago (490) HYROX (389) Women (156) Knight Holly

Knight Holly Hyrox Result

Dive into this athlete’s performance at 2022 Chicago 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

USA USA Flag Women 30-34 #132019 01:27:18 8th in AG | Top 25.0% 50th | Top 32.1%
+04:44
49:31
Run Total
+00:35
06:11
Avg. Lap
+00:43
05:39
Best Lap
-02:56
33:00
Workout Total
-00:22
04:07
Avg. Workout
-01:46
04:47
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 Knight Holly'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 Knight Holly'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 Knight Holly'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 Knight Holly'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 07:11. Check the detail of the improvement plan below.

05:36 Potential Improvement 78.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 05:36 49:31 to 43:55 78.0%
Sled Pull 01:00 06:08 to 05:08 13.9%
Rowing 00:20 05:32 to 05:12 4.6%
Farmers Carry 00:09 02:13 to 02:04 2.1%
Sled Push 00:06 02:33 to 02:27 1.4%
Ski Erg 00:00 04:29 to 04:29 0.0%
Burpees Broad Jump 00:00 04:27 to 04:27 0.0%
Sandbag Lunges 00:00 04:21 to 04:21 0.0%
Wall Balls 00:00 03:17 to 03:17 0.0%

Splits Time

Knight Holly Perfect Race
Splits Total Average Total
Running 1 06:06 00:00 05:02 +01:04 00:00 +00:00
Ski Erg 04:29 06:06 05:03 -00:34 05:02 +01:04
Running 2 05:39 10:35 05:20 +00:19 10:05 +00:30
Sled Push 02:33 16:14 02:39 -00:06 15:25 +00:49
Running 3 06:25 18:47 05:36 +00:49 18:04 +00:43
Sled Pull 06:08 25:12 05:34 +00:34 23:40 +01:32
Running 4 05:54 31:20 05:39 +00:15 29:14 +02:06
Burpees Broad Jump 04:27 37:14 05:49 -01:22 34:53 +02:21
Running 5 06:09 41:41 05:47 +00:22 40:42 +00:59
Rowing 05:32 47:50 05:18 +00:14 46:29 +01:21
Running 6 06:15 53:22 05:41 +00:34 51:47 +01:35
Farmers Carry 02:13 59:37 02:11 +00:02 57:28 +02:09
Running 7 06:13 01:01:50 05:40 +00:33 59:39 +02:11
Sandbag Lunges 04:21 01:08:03 04:36 -00:15 01:05:19 +02:44
Running 8 06:50 01:12:24 06:04 +00:46 01:09:55 +02:29
Wall Balls 03:17 01:19:14 04:46 -01:29 01:15:59 +03:15
Roxzone 04:47 01:27:18 06:33 -01:46 01:27:18
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Holly Knight had a strong performance in the 2022 Chicago Hyrox race, finishing with an overall rank of 50 out of 389 athletes, placing her in the top 12% of competitors. In her age group (30-34), she ranked 8th out of 77 athletes, placing her in the top 10%. Her overall time was 01:27:18, and her total running time was 00:00:00, which was 43:31 faster than the average. This indicates that she excelled in the running portion of the race.

Segments to Improve


While Holly had a strong overall performance, there are several segments where she could improve her time. The segments with the most time lost were Running 1, Best Lap, Running 3, Running 6, Running 8, Running 7, Running 5, Running 2, Sled Pull, Rowing, and Running 4. Let's analyze these segments and provide specific training strategies and techniques to enhance performance.

1. Running 1:
Holly's time in this segment was 01:15 slower than average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance.

2. Best Lap:
Holly had a strong performance in this segment with a time of 00:05:39, but she can still work on improving her speed. To enhance her performance in this segment, she can focus on speed training, such as sprint intervals and plyometric exercises, to increase her explosiveness and overall speed.

3. Running 3:
Holly's time in this segment was 00:48 slower than average. To improve this segment, she should focus on building endurance and maintaining a steady pace. Long-distance runs and tempo runs can help improve her endurance and pacing skills.

4. Running 6:
Holly's time in this segment was 00:37 slower than average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance.

5. Running 8:
Holly's time in this segment was 00:36 slower than average. To improve this segment, she should focus on building endurance and maintaining a steady pace. Long-distance runs and tempo runs can help improve her endurance and pacing skills.

6. Running 7:
Holly's time in this segment was 00:35 slower than average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance.

7. Running 5:
Holly's time in this segment was 00:24 slower than average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance.

8. Running 2:
Holly's time in this segment was 00:21 slower than average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance.

9. Sled Pull:
Holly's time in this segment was 00:19 slower than average. To improve this segment, she should focus on increasing her strength and power. Incorporating exercises like deadlifts, squats, and lunges into her strength training routine can help improve her performance in the sled pull.

10. Rowing: Holly's time in this segment was 00:18 slower than average. To improve this segment, she should focus on improving her rowing technique and building upper body strength. Incorporating rowing drills and exercises like bent-over rows and dumbbell rows can help improve her rowing performance.

11. Running 4: Holly's time in this segment was 00:15 slower than average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance.

Strategies


To improve overall performance in future races, Holly should consider implementing the following strategies:

1. Pacing:
It is important for Holly to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in lost time. By practicing pacing strategies during training, such as negative splits and maintaining a steady effort level, Holly can optimize her race performance.

2. Transition Time:
Holly should work on improving her transition time in the roxzone. This can be achieved by improving overall fitness and streamlining her transition process. Incorporating circuit training and practicing quick transitions during training can help reduce the time spent in the roxzone.

3. Strength Training:
To enhance her overall performance, Holly should incorporate strength training exercises that target the specific muscles used in Hyrox races. Exercises such as kettlebell swings, sandbag carries, and wall balls can improve her strength and power, leading to better performance in the strength-focused segments.

4. Running Technique:
Holly should focus on improving her running technique to maximize efficiency and reduce the risk of injury. Working with a running coach or incorporating running drills, such as high knees and butt kicks, can help improve her running form and efficiency.

By implementing these strategies and incorporating the suggested training techniques and exercises, Holly can improve her performance in the identified areas of improvement. With consistent training and dedication, she can continue to excel in future Hyrox races.

Similar Athletes
Guerra Nogueira Monica 2021 Madrid 01:27:42
Saunders Zoe 2024 Melbourne 01:27:12
Van Den Berg Samantha 2024 Cape Town 01:26:50
Kohl Nadine 2024 Karlsruhe 01:27:34
Dezdek Danijela 2023 München 01:27:43
Bennett Kate 2024 London 01:27:33
Vimal Léa 2024 Paris 01:27:28
Andersson Jenny 2023 Malmö 01:27:07
Price Nina 2024 Melbourne 01:27:16
Lynch Victoria 2022 London 01:27:23

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