Luisa Vanderkley, Maddison Edwards, Kate Pinder, Liv Pinder Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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 264 similar athletes.

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Performance Highlights

AUS Flag Luisa Vanderkley AUS Flag Maddison Edwards AUS Flag Kate Pinder AUS Flag Liv Pinder Women U40 #194012 01:29:54 41st in AG | Top 66.1% 43rd | Top 59.7%
-01:14
43:51
Run Total
-00:08
05:29
Avg. Lap
-00:27
04:10
Best Lap
+03:18
40:30
Workout Total
+00:24
05:03
Avg. Workout
-02:03
05:37
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 Team Relay 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 264 athletes with similar finish time in Hyrox Team Relay 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 264 athletes with similar finish time in Hyrox Team Relay Women

Fast, slow, or steady?

Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 264 athletes with similar finish time in Hyrox Team Relay 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 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 Team Relay 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 his 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 performance we identified a possible improvement of 06:28. Check the detail of the improvement plan below.

03:55 Potential Improvement 60.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Team Relay Women
Splits Potential Improvement Focus During Training
Wall Balls 03:55 (From 09:12 to 05:17) 60.6%
BBJ 01:48 (From 07:07 to 05:19) 27.8%
Sandbag Lunges 00:20 (From 04:56 to 04:36) 5.2%
Ski Erg 00:17 (From 05:36 to 05:19) 4.4%
Farmers Carry 00:08 (From 02:09 to 02:01) 2.1%
Sled Push 00:00 (From 01:45 to 01:45) 0.0%
Sled Pull 00:00 (From 04:54 to 04:54) 0.0%
Rowing 00:00 (From 04:51 to 04:51) 0.0%
Run Total 00:00 (From 43:51 to 43:51) 0.0%

Splits Time

Luisa Vanderkley, Maddison Edwards, Kate Pinder, Liv Pinder Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 05:14 +00:10 00:00 +00:00
Ski Erg 05:36 05:24 05:22 +00:14 05:14 +00:10
Running 2 05:57 11:00 05:48 +00:09 10:36 +00:24
Sled Push 01:45 16:57 02:50 -01:05 16:24 +00:33
Running 3 05:02 18:42 05:40 -00:38 19:14 -00:32
Sled Pull 04:54 23:44 05:59 -01:05 24:54 -01:10
Running 4 04:10 28:38 05:20 -01:10 30:53 -02:15
Burpees Broad Jump 07:07 32:48 05:35 +01:32 36:13 -03:25
Running 5 05:08 39:55 05:36 -00:28 41:48 -01:53
Rowing 04:51 45:03 05:06 -00:15 47:24 -02:21
Running 6 05:58 49:54 05:51 +00:07 52:30 -02:36
Farmers Carry 02:09 55:52 02:01 +00:08 58:21 -02:29
Running 7 05:02 58:01 05:39 -00:37 01:00:22 -02:21
Sandbag Lunges 04:56 01:03:03 04:43 +00:13 01:06:01 -02:58
Running 8 07:15 01:07:59 05:54 +01:21 01:10:44 -02:45
Wall Balls 09:12 01:15:14 05:36 +03:36 01:16:38 -01:24
Roxzone 05:37 01:29:54 07:40 -02:03 01:29:54
Based on 264 athletes with similar finish time in Hyrox Team Relay Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Luisa, Maddison, Kate, and Liv, you put in a solid effort at the 2023 Melbourne Hyrox event, finishing with an overall time of 01:29:54, ranking 43 out of 72 participants. This places you in the top 59%, showing that you all have what it takes to compete at a high level! Your total running time of 00:43:51 is impressive, being 01:14 faster than average, indicating that you have a stronger running profile. However, let’s dig deeper into how we can level up your game even further.

Looking at your pacing, it seems like you started a bit conservatively with the first running segment at 00:05:24, which was slower than average. While it’s essential to conserve energy, you might have found a better rhythm with a more aggressive start. No one ever complained about starting too fast—well, except maybe those who ended up running out of gas! 🏃‍♀️💨

Segments to Improve:
  • Wall Balls (00:09:12): This was your slowest segment and points to a crucial area for improvement. To develop better technique and endurance, focus on:
    • Technique Work: Ensure that you are using your legs to generate power. Practicing the squat part of the movement separately can help improve your strength and coordination.
    • Endurance Training: Incorporate sets of high-rep wall balls into your workouts. Aim for 3-5 sets of 15-20 reps, focusing on maintaining form throughout.
    • Partner Drills: Work with a teammate to create a competitive environment. You can alternate wall balls and time each other—this will help simulate race pressure! 💪
  • Burpees Broad Jump (00:07:07): Another segment needing attention.
    • Burpee Technique: Break down the movement. Ensure that you’re jumping back into a plank efficiently and using your arms to propel yourself up. Work on doing 3 sets of 10-15 burpees focusing on speed and form.
    • Broad Jump Drills: Incorporate broad jumps into your training. Aim for 5 sets of 5 jumps, ensuring to cover as much distance as possible while maintaining good landing technique.
    • Transition Practice: Practice quickly transitioning from burpees to broad jumps. Time yourself to decrease the transition time, simulating race conditions.
  • Roxzone (00:05:37): Although this was faster than average, it can still be improved.
    • Fitness Conditioning: Incorporate circuit training that simulates race conditions. Exercises like kettlebell swings, box jumps, and battle ropes will enhance your overall fitness and speed up your transitions.
    • Time Trials: Run short, timed intervals between exercises in training. This will help you get accustomed to the fatigue and keep your transitions sharp.
Race Strategies:
  • Start Strong: Start with a moderate pace on the first run. Don’t let the excitement of the race lead you to a slower beginning. Find your rhythm but don’t hold back too much!
  • Stay Focused on Transitions: Use the Roxzone wisely. Mentally prepare for each transition and practice visualizing the next exercise while you’re finishing the previous one. A smooth transition can save precious seconds!
  • Use Your Team: In a team relay, communicate with your teammates. Pump each other up, and share tips on what works and what doesn’t. You’re not just a group of individuals; you’re a powerhouse team!
Conclusion:

Luisa, Maddison, Kate, and Liv, you have all the tools to turn these weaknesses into strengths. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Embrace the challenge and keep pushing your limits. The road to greatness is paved with sweat, determination, and maybe a few burpees along the way! 😉💥

As you prepare for your next competition, focus on these targeted areas, push each other in training, and stay motivated! You’re not just training for a race; you’re becoming the best versions of yourselves. Let's get after it, team! The Rox-Coach is here to guide you every step of the way! 🏆💪

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 Team Relay Women

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