Season 23/24 2023 Dallas (872) HYROX (703) Women (267) Harkleroad Liz

Harkleroad Liz Hyrox Result

Dive into this athlete’s performance at 2023 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 728 similar athletes.

Performance Highlights

USA USA Flag Women 30-34 #151027 01:44:03 41st in AG | Top 69.5% 192nd | Top 71.9%
+03:33
56:03
Run Total
+00:28
07:01
Avg. Lap
-00:14
05:24
Best Lap
-04:03
38:58
Workout Total
-00:30
04:52
Avg. Workout
+00:30
09:06
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 728 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 728 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Harkleroad Liz'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 Harkleroad Liz'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 728 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 Harkleroad Liz'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 Harkleroad Liz'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 05:19. Check the detail of the improvement plan below.

04:47 Potential Improvement 90.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:47 56:03 to 51:16 90.0%
Burpees Broad Jump 00:31 07:56 to 07:25 9.7%
Sandbag Lunges 00:01 05:38 to 05:37 0.3%
Ski Erg 00:00 05:20 to 05:20 0.0%
Sled Push 00:00 02:36 to 02:36 0.0%
Sled Pull 00:00 05:53 to 05:53 0.0%
Rowing 00:00 05:34 to 05:34 0.0%
Farmers Carry 00:00 02:26 to 02:26 0.0%
Wall Balls 00:00 03:35 to 03:35 0.0%

Splits Time

Harkleroad Liz Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 05:36 -00:12 00:00 +00:00
Ski Erg 05:20 05:24 05:23 -00:03 05:36 -00:12
Running 2 06:42 10:44 06:09 +00:33 10:59 -00:15
Sled Push 02:36 17:26 03:06 -00:30 17:08 +00:18
Running 3 07:01 20:02 06:32 +00:29 20:14 -00:12
Sled Pull 05:53 27:03 06:44 -00:51 26:46 +00:17
Running 4 07:09 32:56 06:35 +00:34 33:30 -00:34
Burpees Broad Jump 07:56 40:05 07:39 +00:17 40:05 +00:00
Running 5 07:19 48:01 06:47 +00:32 47:44 +00:17
Rowing 05:34 55:20 05:42 -00:08 54:31 +00:49
Running 6 07:12 01:00:54 06:41 +00:31 01:00:13 +00:41
Farmers Carry 02:26 01:08:06 02:33 -00:07 01:06:54 +01:12
Running 7 07:08 01:10:32 06:39 +00:29 01:09:27 +01:05
Sandbag Lunges 05:38 01:17:40 05:48 -00:10 01:16:06 +01:34
Running 8 08:13 01:23:18 07:27 +00:46 01:21:54 +01:24
Wall Balls 03:35 01:31:31 06:06 -02:31 01:29:21 +02:10
Roxzone 09:06 01:44:03 08:36 +00:30 01:44:03
Based on 728 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Liz Harkleroad had a solid performance in the 2023 Dallas Hyrox race, finishing in the top 27% of all athletes and in the top 25% of her age group. Her overall time of 01:44:03 is respectable, but there are areas where she can make improvements to enhance her performance in future races.

Liz's total running time of 00:56:03 is 04:27 slower than the average for her finish time. This suggests that she could benefit from improving her overall fitness and transition time. Additionally, her best running lap was 00:05:24, which was only 00:01 slower than the average. This indicates that Liz has a strong running profile and should continue to focus on improving her running performance.

Segments to Improve


1. Run Total:
Liz lost significant time in the running segments of the race. To improve her running performance, she should incorporate specific running drills and exercises into her training routine. Interval training, hill sprints, and tempo runs can help improve her speed and endurance. Additionally, focusing on proper running form and technique can also make a difference in her performance.

2. Roxzone:
Liz spent 00:09:06 in the roxzone, which is 00:46 slower than the average. To improve her transition time and overall fitness, Liz should consider incorporating functional fitness exercises that target both strength and endurance. High-intensity interval training (HIIT) workouts and circuit training can help improve her overall fitness level and reduce the time spent in the roxzone.

3. Running 8:
Liz's performance in Running 8 was slower than average, costing her an additional 00:41. To improve her performance in this segment, Liz should focus on increasing her running speed and endurance. Incorporating longer distance runs and interval training can help improve her overall running performance.

4. Burpees Broad Jump:
Liz lost 00:37 in this segment compared to the average. To improve her performance in this exercise, Liz should focus on strengthening her upper body and core muscles. Incorporating exercises such as push-ups, planks, and medicine ball slams can help improve her strength and power in the burpees broad jump.

5. Running 2, Running 6, Running 5, Running 4, Running 7, Running 3:
Liz lost time in multiple running segments throughout the race. To improve her performance in these segments, Liz should continue to focus on her running training and incorporate interval training, tempo runs, and hill sprints to improve her speed and endurance.

Strategies


1. Pacing:
Liz should focus on maintaining a consistent pace throughout the race to avoid burning out early or fading towards the end. It is important for her to find a pace that she can sustain and gradually increase her speed as the race progresses.

2. Transitions:
Liz should practice quick and efficient transitions between exercises to minimize time spent in the roxzone. Incorporating specific transition drills into her training routine can help improve her overall transition time.

3. Strength Training:
Liz should continue to incorporate strength training exercises into her routine to improve her overall strength and power. Exercises such as squats, deadlifts, lunges, and kettlebell swings can help improve her performance in the strength-based exercises during the race.

4. Mental Preparation:
Liz should focus on mental preparation and develop strategies to stay focused and motivated throughout the race. Visualization techniques and positive self-talk can help her maintain a strong mental mindset during challenging segments.

Overall, Liz Harkleroad had a strong performance in the 2023 Dallas Hyrox race. By focusing on improving her running performance, reducing transition time, and incorporating specific strength training exercises, Liz can continue to enhance her performance in future races.

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
Similar Athletes
Kwok Ariel 2023 Hong Kong 01:44:31
Sapien Olea Pamela 2024 Ciudad de Mexico 01:43:53
García Albino Flor 2024 Ciudad de Mexico 01:44:15
Warzee Morgane 2024 Madrid 01:44:20
Delaney Leighann 2024 Birmingham 01:44:04
Hayes Emma 2023 London 01:44:23
Carrel Lisa 2024 Paris 01:43:45
Shea Stephanie 2023 Maastricht European Championships 01:43:38
Massey Melissa 2024 Melbourne 01:43:52
Hodson Melissa 2024 London 01:43:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Houston 01:53:23
2024 Houston 01:52:10
2023 Dallas 01:39:30

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