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
1000 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 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.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Nickless Kristi'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 Nickless Kristi hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Nickless Kristi’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 Nickless Kristi'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
05:09.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Kristi Nickless showcased a commendable performance at the 2024 Washington - North American Championships, placing in the top 14% of all athletes and top 19% in her age group. Her exceptional total running time indicates a strong runner profile, being significantly faster than average. This running prowess was particularly evident in the first segment, where she started considerably faster than her competitors. However, specific strength segments, notably the sled push and pull, and rowing, emerged as areas needing improvement. Her transition times in the Roxzone were notably efficient, suggesting good overall fitness and transition strategy but highlighting a potential overemphasis on speed at the expense of strength endurance in certain areas.
Segments to Improve:
Sled Push and Pull: Kristi’s performance in both sled push and pull segments was significantly slower than average, indicating a need to enhance her power and strength endurance. Incorporating heavy sled drags and pushes, hill sprints, and weighted squats into her training regimen can improve these areas. Focusing on explosive starts and consistent pacing will also build the necessary strength endurance to maintain effort throughout these challenging segments. Practicing transitions into and out of these exercises can help mimic the race day scenario, ensuring less time is lost during these critical points.
Rowing: Given the slower than average performance in rowing, emphasis on improving rowing technique, including consistent stroke rates and power application, is crucial. Incorporating interval training on the rower, with a mix of long-distance rows at a steady pace and shorter sprints, will enhance both endurance and power. Cross-training with activities like swimming or upper body ergometers could also improve cardiovascular capacity and upper body strength, benefiting rowing performance.
Post-exercise recovery and mobility work should not be overlooked, particularly after high-intensity or strength-focused training sessions, to ensure sustained performance improvements and reduce injury risk.
Race Strategies:
Pacing: Kristi’s initial segments indicate a strong start; however, maintaining a slightly more conservative pace in the initial running segments could help conserve energy for strength-based tasks later in the race. Using a pace calculator during training can help find a sustainable speed that balances her running strengths with the demands of strength exercises.
Strength Segments: Focusing on technique and form during strength segments can significantly enhance efficiency. For sled pushes and pulls, practicing with varied weights during training will help adapt to the resistance faced on race day. For rowing, emphasizing a powerful leg drive and maintaining a strong, stable core can improve overall efficiency and speed.
Transitions: Kristi's quick transitions are a strength, but there's always room for improvement. Simulating race-day scenarios during training, including the quick shift from running to strength exercises and vice versa, will help reduce transition times even further. Mental rehearsals of each segment transition can also reduce time spent in the Roxzone.
By addressing these specific areas for improvement and leveraging her running strengths, Kristi can achieve a more balanced performance across all HYROX race components. Incorporating these strategies into her training regimen will not only enhance her current strengths but also turn identified weaknesses into new assets for future competitions.
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.
Percentile based on all the athletes who competed in Hyrox Women
