Dive into this athlete’s performance at 2024 Washington - North American Championships 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
896 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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
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!
Based on 896 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.
Based on 896 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Bodnar Kelly's 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 Bodnar Kelly hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 896 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.
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 Bodnar Kelly’s 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.
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 Bodnar Kelly'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
01:01.
Check the detail of the improvement plan below.
Based on 896 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Kelly Bodnar showcased a commendable performance in the 2024 Washington - North American Championships, finishing in the top 25% of athletes within her age group. A standout feature of Kelly's race was her exceptional total running time, which was considerably faster than average, indicating a strong runner profile. However, analysis reveals a discrepancy in her pacing, with a strong start but slower subsequent running segments. This suggests that while Kelly excels in running, there is room for improvement in maintaining pace, especially post-strength exercises. Her rozone time, significantly faster than average, highlights efficient transitions and overall fitness but also suggests that further strength training could enhance her race performance, balancing her runner profile with strength endurance.
Segments to Improve:
Sandbag Lunges: Kelly's performance in sandbag lunges was notably slower than average. To improve, focus on leg strength and endurance. Exercises such as weighted squats, lunges, and deadlifts can build foundational strength. Incorporating plyometric drills like jump squats will enhance explosive power. Practicing lunges with progressively heavier weights can directly translate to better race performance. Additionally, technique drills emphasizing balance and core stability can prevent energy wastage during the race.
Running segments post-strength exercises: The noticeable drop in running pace post-strength exercises points to fatigue management issues. Interval training combining running with strength exercises can mimic race conditions, improving Kelly's ability to maintain pace. Specifically, workouts alternating between high-intensity running and functional movements (e.g., sled pushes, burpees) will condition her body for the rapid transitions in Hyrox races. Recovery strategies, including dynamic stretching and adequate hydration/nutrition, should be emphasized to minimize fatigue impact on running performance.
Race Strategies:
Even Pacing: Given Kelly's tendency to start strong but slow down, focusing on maintaining an even pace throughout the race is crucial. She should practice pacing strategies in training, using heart rate monitors or pace calculators to find a sustainable speed that doesn't expend her energy reserves too early, especially in running segments following strength exercises.
Strength Endurance Training: To complement her running prowess, Kelly should increase her focus on strength endurance training. This includes circuit training with high repetitions of compound exercises that mimic race day movements, enhancing her ability to sustain effort in both running and strength segments.
Transition Efficiency: Despite excellent rozone times, continuous improvement in transition efficiency can shave off valuable seconds. This includes practicing quick switches between running and strength exercises, as well as optimizing equipment setup and handling during the race.
Mental Preparation: Mental resilience plays a pivotal role in overcoming the physical and psychological challenges of Hyrox races. Kelly should incorporate visualization techniques and scenario planning into her training regimen to mentally prepare for the rigors of race day, focusing on maintaining composure and a competitive mindset through both strength and running challenges.
In conclusion, while Kelly Bodnar has demonstrated outstanding running capabilities and transition efficiency in her Hyrox race performance, targeted improvements in strength endurance, pacing strategy, and fatigue management can further elevate her competitive edge. By balancing her natural running talent with enhanced strength conditioning and strategic race planning, Kelly has the potential to achieve even greater success in future Hyrox competitions.
