Season 21/22 2022 Dallas (413) HYROX (311) Women (130) Carranza Nia

Carranza Nia Hyrox Result

Dive into this athlete’s performance at 2022 Dallas 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 877 similar athletes.

Performance Highlights

USA USA Flag Women 35-39 #123020 01:39:46 20th in AG | Top 69.0% 71st | Top 54.6%
+09:25
59:54
Run Total
+00:34
06:52
Avg. Lap
-02:44
02:43
Best Lap
-03:08
38:01
Workout Total
-00:23
04:45
Avg. Workout
-01:12
06:55
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 877 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 877 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Carranza Nia'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 Carranza Nia'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 877 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 Carranza Nia'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 Carranza Nia'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 12:21. Check the detail of the improvement plan below.

10:30 Potential Improvement 85.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 10:30 59:54 to 49:24 85.0%
Farmers Carry 00:52 03:15 to 02:23 7.0%
Sled Push 00:41 03:38 to 02:57 5.5%
Rowing 00:18 05:52 to 05:34 2.4%
Ski Erg 00:00 05:02 to 05:02 0.0%
Sled Pull 00:00 05:22 to 05:22 0.0%
Burpees Broad Jump 00:00 05:28 to 05:28 0.0%
Sandbag Lunges 00:00 05:06 to 05:06 0.0%
Wall Balls 00:00 04:18 to 04:18 0.0%

Splits Time

Carranza Nia Perfect Race
Splits Total Average Total
Running 1 02:43 00:00 05:31 -02:48 00:00 +00:00
Ski Erg 05:02 02:43 05:17 -00:15 05:31 -02:48
Running 2 12:45 07:45 05:57 +06:48 10:48 -03:03
Sled Push 03:38 20:30 03:02 +00:36 16:45 +03:45
Running 3 05:34 24:08 06:17 -00:43 19:47 +04:21
Sled Pull 05:22 29:42 06:29 -01:07 26:04 +03:38
Running 4 05:40 35:04 06:20 -00:40 32:33 +02:31
Burpees Broad Jump 05:28 40:44 07:09 -01:41 38:53 +01:51
Running 5 07:09 46:12 06:32 +00:37 46:02 +00:10
Rowing 05:52 53:21 05:37 +00:15 52:34 +00:47
Running 6 05:10 59:13 06:26 -01:16 58:11 +01:02
Farmers Carry 03:15 01:04:23 02:27 +00:48 01:04:37 -00:14
Running 7 07:30 01:07:38 06:23 +01:07 01:07:04 +00:34
Sandbag Lunges 05:06 01:15:08 05:27 -00:21 01:13:27 +01:41
Running 8 08:27 01:20:14 07:04 +01:23 01:18:54 +01:20
Wall Balls 04:18 01:28:41 05:41 -01:23 01:25:58 +02:43
Roxzone 06:55 01:39:46 08:07 -01:12 01:39:46
Based on 877 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Nia Carranza performed well in the Hyrox race, finishing in the top 22% of all athletes and in the top 28% of her age group. Her overall time of 01:39:46 is commendable, but there are areas where she can improve to enhance her performance.

Segments to Improve


1. Running 2 (00:
12:45) - Nia was 6 minutes and 51 seconds slower than the average time for this segment. To improve her performance in this section, Nia should focus on her running endurance and speed. Incorporating interval training, such as tempo runs and fartlek workouts, can help her build her running stamina and improve her pace. Additionally, she can work on her running form and technique to optimize her efficiency.

2. Running 8 (00:
08:27) - Nia was 1 minute and 15 seconds slower than the average time for this segment. To improve her performance in this section, Nia should focus on her running endurance and strength. Incorporating hill sprints and hill repeats into her training routine can help her build leg strength and improve her overall running performance. Additionally, she can work on her mental toughness to push through fatigue during long-distance runs.

3. Running 7 (00:
07:30) - Nia was 1 minute and 8 seconds slower than the average time for this segment. To improve her performance in this section, Nia should focus on her running endurance and pacing. Implementing tempo runs and long, steady-state runs at a slightly faster pace than her race pace can help her improve her endurance and maintain a consistent speed throughout the race.

4. Farmers Carry (00:
03:15) - Nia was 40 seconds slower than the average time for this segment. To improve her performance in this section, Nia should focus on her grip strength and overall upper body strength. Incorporating exercises such as farmer's walks, deadlifts, and pull-ups can help her build her grip and upper body strength, allowing her to perform better in the farmers carry.

5. Running 5 (00:
07:09) - Nia was 35 seconds slower than the average time for this segment. To improve her performance in this section, Nia should focus on her running endurance and speed. Incorporating interval training, such as sprint intervals and hill sprints, can help her improve her running pace and endurance. Additionally, incorporating strength training exercises like lunges and squats can help improve her leg strength, which will translate to better running performance.

6. Rowing (00:
05:52) - Nia was 17 seconds slower than the average time for this segment. To improve her performance in this section, Nia should focus on her rowing technique and overall upper body strength. Incorporating rowing intervals and rowing drills into her training routine can help her improve her rowing efficiency and speed. Additionally, incorporating exercises such as rows, pull-ups, and push-ups can help strengthen her upper body and improve her rowing performance.

7. Sled Push (00:
03:38) - Nia was 12 seconds slower than the average time for this segment. To improve her performance in this section, Nia should focus on her overall strength and pushing power. Incorporating exercises such as sled pushes, squats, and deadlifts can help her improve her lower body strength and power, which will translate to better sled push performance.

Strategies


- Nia should focus on pacing herself throughout the race to avoid burning out too quickly. Starting too fast can lead to fatigue and slower overall times. Implementing a strategy of starting at a slightly slower pace and gradually increasing speed can help her maintain a consistent and sustainable pace throughout the race.

- Nia should prioritize rest and recovery during the roxzone transitions. By optimizing her rest time and minimizing unnecessary movements, she can save valuable seconds and improve her overall race time.

- Nia should practice race-specific training by simulating the Hyrox race format in her training sessions. This can help her familiarize herself with the different segments and transitions, allowing her to develop efficient strategies for each section of the race.

- Nia should incorporate cross-training exercises and drills that target specific areas of improvement identified in the segments analysis. This will help her build strength, endurance, and improve her overall performance in the race.

In conclusion, Nia Carranza performed well in the Hyrox race, but there are areas where she can improve to enhance her performance. By focusing on specific training strategies and techniques, such as interval training, form corrections, and strength exercises, she can improve her running endurance, speed, and overall race performance. Implementing race strategies, such as pacing herself, optimizing rest time, and practicing race-specific training, will also contribute to her success in future races.

Similar Athletes
Filian Nicole 2024 Fort Lauderdale 01:39:40
Demosthenous Elena 2024 Melbourne 01:39:18
Ranu Shannon 2024 London 01:39:39
Scheffel Isabelle 2024 Amsterdam 01:39:57
Combs Kelly 2024 Chicago Navy Pier 01:39:37
Widger Rhiannon 2024 Dublin 01:40:15
Schrade Anna 2024 Köln 01:39:43
Bell Sarah 2023 Chicago 01:40:11
Koopman Lisette 2024 Amsterdam 01:39:19
Lehner Taylor 2022 New York 01:39:57

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