Jaclyn Chong, Alissa Colafella, Tamera Clancy, Kim Leaw Hyrox Result

Dive into this athlete’s performance at 2024 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 252 similar athletes.

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Performance Highlights

AUS Flag Jaclyn Chong AUS Flag Alissa Colafella NZL Flag Tamera Clancy AUS Flag Kim Leaw Women 40+ #165003 01:29:39 9th in AG | Top 16.7% 59th | Top 26.2%
-01:27
43:34
Run Total
-00:10
05:27
Avg. Lap
+00:07
04:42
Best Lap
-00:01
37:06
Workout Total
+00:00
04:38
Avg. Workout
+01:30
09:03
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 252 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 252 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 252 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 03:12. Check the detail of the improvement plan below.

02:01 Potential Improvement 63.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Team Relay Women
Splits Potential Improvement Focus During Training
Sandbag Lunges 02:01 (From 06:35 to 04:34) 63.0%
Sled Pull 01:05 (From 06:25 to 05:20) 33.9%
Farmers Carry 00:06 (From 02:07 to 02:01) 3.1%
Ski Erg 00:00 (From 05:03 to 05:03) 0.0%
Sled Push 00:00 (From 02:02 to 02:02) 0.0%
BBJ 00:00 (From 05:01 to 05:01) 0.0%
Rowing 00:00 (From 04:53 to 04:53) 0.0%
Wall Balls 00:00 (From 05:00 to 05:00) 0.0%
Run Total 00:00 (From 43:34 to 43:34) 0.0%

Splits Time

Jaclyn Chong, Alissa Colafella, Tamera Clancy, Kim Leaw Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 05:10 -00:09 00:00 +00:00
Ski Erg 05:03 05:01 05:24 -00:21 05:10 -00:09
Running 2 05:13 10:04 05:45 -00:32 10:34 -00:30
Sled Push 02:02 15:17 02:46 -00:44 16:19 -01:02
Running 3 05:00 17:19 05:41 -00:41 19:05 -01:46
Sled Pull 06:25 22:19 05:49 +00:36 24:46 -02:27
Running 4 05:40 28:44 05:25 +00:15 30:35 -01:51
Burpees Broad Jump 05:01 34:24 05:36 -00:35 36:00 -01:36
Running 5 07:44 39:25 05:36 +02:08 41:36 -02:11
Rowing 04:53 47:09 05:11 -00:18 47:12 -00:03
Running 6 04:42 52:02 05:50 -01:08 52:23 -00:21
Farmers Carry 02:07 56:44 02:03 +00:04 58:13 -01:29
Running 7 05:02 58:51 05:38 -00:36 01:00:16 -01:25
Sandbag Lunges 06:35 01:03:53 04:44 +01:51 01:05:54 -02:01
Running 8 05:16 01:10:28 05:54 -00:38 01:10:38 -00:10
Wall Balls 05:00 01:15:44 05:34 -00:34 01:16:32 -00:48
Roxzone 09:03 01:29:39 07:33 +01:30 01:29:39
Based on 252 athletes with similar finish time in Hyrox Team Relay Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Chong Jaclyn, Colafella Alissa, Clancy Tamera, and Leaw Kim—first off, congratulations on completing the 2024 Melbourne Hyrox! You all finished strong, with a solid overall time of 01:29:39, placing 59th overall and 9th in your age group. That's a commendable achievement, landing you in the top 26% and top 16% respectively—talk about making your mark! 🎉

Now, let’s break it down. Your total running time of 00:43:34 is impressive and 01:27 faster than the average, showcasing a strong running profile. It’s clear that you have a solid foundation in running, but your pacing strategy needs a little fine-tuning. Starting out with a 5:01 in Running 1 was a bit on the slower side (48th percentile). You might have wanted to push just a little more out of the gate. Remember, it’s not a marathon; it’s a Hyrox! If it were a marathon, we’d be calling it a “slow-cooked Hyrox.” 😄

However, your pacing fell off in the latter part of the race, particularly with a slower-than-average 7:44 in Running 5. This indicates potential fatigue or a drop in motivation. You must keep your foot on the gas even when your legs start screaming for mercy! Your performance in strength exercises like the Sled Pull and Sandbag Lunges showed room for improvement, but we'll delve into that in the next section.

Segments to Improve:

Let’s tackle the segments that need the most work: the Sandbag Lunges and Sled Pull.

  • Sandbag Lunges (06:35) - This segment was 1:51 slower than average, landing you in the 91st percentile. Ouch! To improve here, focus on:
    • Weighted Lunges: Incorporate weighted lunges into your routine. Start with a manageable weight and aim for 3 sets of 10-12 reps per leg. Ensure your front knee doesn’t go past your toes for safety.
    • Dynamic Stretching: Perform dynamic stretching before your workouts, focusing on hip flexors and quads. A good warm-up can prevent injury and improve performance.
    • Lunge Drills: Practice walking lunges with a sandbag on your shoulders or across your back to mimic the race conditions. Gradually increase the weight as you get stronger.
  • Sled Pull (06:25) - This was 36 seconds slower than average, placing you in the 75th percentile. To turn this into a strength, try:
    • Sled Workouts: Incorporate heavy sled pulls into your training. Aim for 3-4 sets of 20-30 meters, focusing on maintaining a strong posture and explosive pulls.
    • Resistance Training: Strengthen your back, legs, and core with deadlifts and rows. A stronger posterior chain will make those sled pulls feel lighter.
    • Technique Focus: Ensure that your grip and stance are optimal. A wider grip and lower center of gravity can provide more power.
Race Strategies:

Implementing smart strategies during the race can enhance your performance significantly.

  • Pacing: Start strong but controlled! Aim for a consistent pace throughout the first three runs. If you have a solid running base, use it to your advantage early on, but avoid going too fast. Think of it as a marathon, but a really short one with a lot of obstacles.
  • Transition Times: Your roxzone time of 09:03 is 01:30 slower than average. To improve this, practice transitioning between exercises in training. Time yourself and aim to minimize those rests. Think of it as your “hybrid pit stop.” đŸŽïž
  • Mindset: Keep your mind in the game! When you hit a tough segment, remember why you started this journey. And when it gets tough, just think, “It’s just a little bit of pain for a lot of gain!”
Conclusion:

You've done an amazing job in Melbourne, and now it’s about building on this momentum. Remember, every race is a stepping stone, not a stumbling block. Reflect on your performance, celebrate your successes, and tackle those areas for improvement with vigor. As David Goggins says, “You are in danger of living a life so comfortable and soft, that you will die without ever realizing your true potential.” đŸ’„

Keep pushing, keep striving, and remember, the only bad workout is the one that didn’t happen! You've got this! đŸ’Ș

- The Rox-Coach

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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