Elizabeth Greer, Lauren Rand Hyrox Result

Dive into this athlete’s performance at 2024 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 188 similar athletes.

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Performance Highlights

USA Flag Elizabeth Greer USA Flag Lauren Rand Women 30-39 #121015 01:19:22 11th in AG | Top 45.8% 14th | Top 36.8%
+00:25
44:01
Run Total
+00:03
05:30
Avg. Lap
-00:08
04:46
Best Lap
-01:15
28:15
Workout Total
-00:10
03:31
Avg. Workout
+00:55
07:11
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 Pro Doubles 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 188 athletes with similar finish time in Hyrox Pro Doubles 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 188 athletes with similar finish time in Hyrox Pro Doubles 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 188 athletes with similar finish time in Hyrox Pro Doubles 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 Pro Doubles 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 01:46. Check the detail of the improvement plan below.

01:23 Potential Improvement 78.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Doubles Women
Splits Potential Improvement Focus During Training
Run Total 01:23 (From 44:01 to 42:38) 78.3%
Sled Push 00:09 (From 02:19 to 02:10) 8.5%
Wall Balls 00:07 (From 04:09 to 04:02) 6.6%
Rowing 00:05 (From 04:51 to 04:46) 4.7%
BBJ 00:02 (From 03:20 to 03:18) 1.9%
Ski Erg 00:00 (From 04:14 to 04:14) 0.0%
Sled Pull 00:00 (From 04:05 to 04:05) 0.0%
Farmers Carry 00:00 (From 01:48 to 01:48) 0.0%
Sandbag Lunges 00:00 (From 03:29 to 03:29) 0.0%

Splits Time

Elizabeth Greer, Lauren Rand Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 05:02 +00:21 00:00 +00:00
Ski Erg 04:14 05:23 04:23 -00:09 05:02 +00:21
Running 2 04:46 09:37 05:15 -00:29 09:25 +00:12
Sled Push 02:19 14:23 02:18 +00:01 14:40 -00:17
Running 3 05:14 16:42 05:30 -00:16 16:58 -00:16
Sled Pull 04:05 21:56 04:38 -00:33 22:28 -00:32
Running 4 05:17 26:01 05:31 -00:14 27:06 -01:05
Burpees Broad Jump 03:20 31:18 03:22 -00:02 32:37 -01:19
Running 5 05:17 34:38 05:35 -00:18 35:59 -01:21
Rowing 04:51 39:55 04:50 +00:01 41:34 -01:39
Running 6 06:15 44:46 05:33 +00:42 46:24 -01:38
Farmers Carry 01:48 51:01 01:52 -00:04 51:57 -00:56
Running 7 05:22 52:49 05:36 -00:14 53:49 -01:00
Sandbag Lunges 03:29 58:11 03:59 -00:30 59:25 -01:14
Running 8 06:31 01:01:40 05:34 +00:57 01:03:24 -01:44
Wall Balls 04:09 01:08:11 04:08 +00:01 01:08:58 -00:47
Roxzone 07:11 01:19:22 06:16 +00:55 01:19:22
Based on 188 athletes with similar finish time in Hyrox Pro Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Greer and Lauren, you both showed impressive grit out there on the course, finishing 14th overall in a competitive field of 38 athletes—that places you in the top 36%! In your age group, you ranked 11th, which is also a commendable effort, landing you in the top 45% of 24 athletes. Your overall time of 01:19:22 reflects solid work, but there are clear opportunities to level up your game.

Looking at your total running time of 00:44:01, which is 00:19 slower than the average, we can deduce a few things. It seems like you both have more of a strength profile, which is great for those heavy sleds and wall balls. However, this also indicates a need to enhance your running efficiency, especially considering your pacing in the first segment, which started off a bit slower than average. Remember, in Hyrox, it’s a balance between endurance and strength—think of it as a relationship: you want both partners to be happy! 😄

Segments to Improve:

Now, let’s break down some specific segments where you can pump up the volume and turn those weaknesses into strengths:

  • Running 1: Your first running segment clocked in at 00:05:23, which is 00:23 slower than average. This could be due to a conservative start, but it’s crucial to find that sweet spot where you’re pushing hard without burning out too early. Consider doing interval training to build speed and confidence. Try 5x400m sprints at a pace faster than your race pace, with 90 seconds of rest in between.
  • Running 6: At 00:06:15, you saw a slowdown here—41 seconds slower than average, which is substantial. This could be a phase where fatigue sets in. Incorporate tempo runs into your weekly routine. These runs should be at a pace you can maintain for 20-30 minutes, aimed at improving your lactate threshold. Also, consider back-to-back workouts where you run after strength exercises to simulate race fatigue.
  • Roxzone: Spending 00:07:11 in transition is a bit sluggish—1 minute slower than average is a significant chunk of time. Work on transition drills to minimize downtime. Practice moving quickly from one exercise to the next, and set up mock races where you focus on minimizing your rest periods. A good way to visualize this is: “The quicker you transition, the quicker you can get to the snacks!” đŸ©
Race Strategies:

For your next race, here are some strategies to keep in mind:

  • Pacing: Start with a controlled pace in the first run, but don’t let it be too conservative. Aim for about 10-15 seconds slower than your best lap time to allow for strength exercises without too much fatigue.
  • Segment Integration: Focus on breathing techniques during transitions. Use every moment to reset your mind and prepare for the next segment—treat it like a mini meditation session!
  • Fueling: Don’t underestimate the power of hydration and nutrition in the race. Have a strategy for when to hydrate and how to fuel your body throughout, especially during the roxzone. Think of it as “fueling your Ferrari” for the next lap!
Conclusion:

Greer and Lauren, remember that every race is a chance to learn and grow. “The only way to achieve the impossible is to believe it is possible.” - Charles Kingsleigh. You both possess the determination and capability to boost your performance. Embrace the grind, focus on those targeted improvements, and keep pushing those limits!

Laugh a little, train a lot, and remember: a little sweat never hurt anyone—it just means you’re working towards greatness! đŸ’ȘđŸ’„

Your Rox-Coach is here to keep you motivated and ready for your next challenge. Let’s go crush it together! 🏆

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Other Results from this athlete
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