Carson Williams, Heather Williams 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 1000 similar athletes.

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Performance Highlights

USA Flag Carson Williams USA Flag Heather Williams Mixed 30-39 #140044 01:15:56 40th in AG | Top 26.3% 69th | Top 21.0%
+01:45
44:53
Run Total
+00:14
05:37
Avg. Lap
+00:24
05:14
Best Lap
-02:33
24:14
Workout Total
-00:19
03:01
Avg. Workout
+00:53
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 Doubles Mixed

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 Doubles Mixed

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 Doubles Mixed

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 1000 athletes with similar finish time in Hyrox Doubles Mixed

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 Doubles Mixed

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 03:26. Check the detail of the improvement plan below.

02:51 Potential Improvement 83.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Run Total 02:51 (From 44:53 to 42:02) 83.0%
Sled Pull 00:21 (From 03:43 to 03:22) 10.2%
Ski Erg 00:09 (From 04:13 to 04:04) 4.4%
Sled Push 00:03 (From 01:51 to 01:48) 1.5%
Rowing 00:02 (From 04:30 to 04:28) 1.0%
BBJ 00:00 (From 02:25 to 02:25) 0.0%
Farmers Carry 00:00 (From 01:28 to 01:28) 0.0%
Sandbag Lunges 00:00 (From 02:29 to 02:29) 0.0%
Wall Balls 00:00 (From 03:35 to 03:35) 0.0%

Splits Time

Carson Williams, Heather Williams Perfect Race
Splits Total Average Total
Running 1 06:16 00:00 05:05 +01:11 00:00 +00:00
Ski Erg 04:13 06:16 04:09 +00:04 05:05 +01:11
Running 2 05:14 10:29 05:09 +00:05 09:14 +01:15
Sled Push 01:51 15:43 01:58 -00:07 14:23 +01:20
Running 3 05:26 17:34 05:24 +00:02 16:21 +01:13
Sled Pull 03:43 23:00 03:39 +00:04 21:45 +01:15
Running 4 05:30 26:43 05:25 +00:05 25:24 +01:19
Burpees Broad Jump 02:25 32:13 03:03 -00:38 30:49 +01:24
Running 5 05:34 34:38 05:31 +00:03 33:52 +00:46
Rowing 04:30 40:12 04:34 -00:04 39:23 +00:49
Running 6 05:37 44:42 05:27 +00:10 43:57 +00:45
Farmers Carry 01:28 50:19 01:42 -00:14 49:24 +00:55
Running 7 05:32 51:47 05:29 +00:03 51:06 +00:41
Sandbag Lunges 02:29 57:19 03:36 -01:07 56:35 +00:44
Running 8 05:47 59:48 05:37 +00:10 01:00:11 -00:23
Wall Balls 03:35 01:05:35 04:06 -00:31 01:05:48 -00:13
Roxzone 06:55 01:15:56 06:02 +00:53 01:15:56
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Williams Carson and Williams Heather, you both tackled the 2024 Dallas Hyrox with grit, landing in the top 20% of 329 athletes! That’s no small feat; you should be proud! Overall, you finished with a time of 01:15:56, which is solid, but let's dive deeper. Your total running time of 00:44:53 indicates that you have a runner's profile, but it seems like your strength work needs a little extra love. You were just 01:43 slower than the average on the run, and your pacing in the first segment was a touch too slow, which might have set the tone for the rest of the race.

Remember, pacing is like a good coffee: too slow and you’re falling asleep, too fast and you’re bouncing off the walls. You want that sweet spot in the middle! You showed potential in strength-based segments like the Sled Push and Burpees Broad Jump, but the overall transition time (roxxone) suggests some room for improvement in fitness and efficiency.

Segments to Improve:
  • Total Running Time: Your total running was slower than average, indicating a need for more endurance and speed work. To improve this, focus on interval training. Here’s a drill:
    • Fartlek Runs: Alternate between fast and slow speeds. For example, sprint for 1 minute, then jog for 2 minutes, repeating this for 30 minutes.
    • Tempo Runs: Aim for a sustained pace that is challenging but manageable. This helps build your lactate threshold.
  • Sled Pull: Coming in 21 seconds slower than average suggests a need for strength endurance. To enhance this, incorporate:
    • Sled Drags: Focus on heavier loads and shorter distances to build strength without sacrificing speed.
    • Single-arm Rows: This will help you develop unilateral strength, crucial for those long pulls.
  • Roxzone: Spending 54 seconds longer in transition means you need to streamline your movement. Work on:
    • Transition Drills: Set up cones to practice quick transitions between exercises. Time yourself to improve efficiency.
    • Dynamic Warm-ups: Get into the habit of doing active stretches and mobility drills to reduce time spent between zones.
Race Strategies:

During the race, consider these strategies:

  • Controlled Start: Don't let the adrenaline rush take over—start at a pace you can maintain. Maybe even keep a watchful eye on your heart rate.
  • Break It Down: Mentally divide the race into segments. Tackle each segment with a fresh mindset, focusing on one thing at a time.
  • Stay Hydrated: Don’t forget to hydrate during the race! A well-timed sip can make a world of difference.
  • Communicate with Your Partner: In doubles, teamwork is key. Keep each other motivated and relay the effort, especially during running segments.
Conclusion:

Williams Carson and Heather, the journey ahead is bright! Remember, “The only way to achieve the impossible is to believe it is possible.” That means embracing the grind, pushing through discomfort, and laughing at the challenge. You already have the foundation; now it’s time to build the skyscraper! 💥

Here’s a little reminder: in Hyrox, it's not just about the race; it's about the sweat equity you put in every single day. So, lace up your shoes and get to work! And remember, if you find yourself struggling, just think: “What would Goggins do?” Because if he can run ultra-marathons with broken bones, you can definitely crush those sled pulls! 💪🏆

Keep pushing your limits, keep growing, and let’s get ready to dominate the next race! The Rox-Coach is here for 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 Doubles Mixed
Similar Athletes
Emily Harbach, Nikita Macnee 2024 Paris 01:15:34
Kate Scott, Simon Cradock 2024 Poznan 01:15:55
Alexia Lauras, Aurélien Pascual 2025 Toulouse 01:16:06
Lene Kögel, Lars Krautkrämer 2022 Frankfurt 01:15:51
Callie Poole, Paul Garland 2024 Melbourne 01:16:17
Catherine Mckeown, Paul Byrom 2024 Dublin 01:16:14
Matthew Pope, Victoria Pope 2024 Glasgow 01:15:30
Natalia Francioni, Francesco Sandrini 2024 Rimini 01:16:07
Jeremy Willman, Katey Willman 2024 Houston 01:15:26
Taylor Richter, Jack Leitch 2024 Toronto 01:15:47
Other Results from this athlete
2025 Toulouse Heather Williams, Katie Stones 01:23:44
2025 Las Vegas Heather Williams, Ryanne Smith 01:10:05
2025 Las Vegas Carson Williams 01:21:55
2024 Houston Heather Williams, Heather Marroquin 01:42:24

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