USA Karissa Shepard
4 HYROX races over 2 seasons: 2 solo, 2 in a team with 1 partner.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Karissa Shepard at each race, oldest on the left; lower is faster.The best was 2:13:11 at tampa (Oct 2026); Karissa Shepard was 4:23 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Washington DC | Sep 2026 | Pro Women | 2:17:34 |
| tampa | Oct 2026 | Pro Women | 2:13:11 |
Each dot is one Pro Women race; click one for that race's report. Not enough complete, clean Pro Women races yet to measure the change.
This line shows the finish time of Karissa Shepard at each race, oldest on the left; lower is faster.The best was 1:53:45 at Ottawa (May 2026); Karissa Shepard was 2:07 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Houston | Mar 2026 | Doubles Mixed | 1:55:52 |
| Ottawa | May 2026 | Doubles Mixed | 1:53:45 |
Each dot is one Doubles Mixed race; click one for that race's report. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
4 results at 4 races
189th of 205 Pro Women (faster than 7%).
| Part | Time | Typical here | vs 205 Pro Women here |
|---|---|---|---|
| Run 1: | 6:01 | 4:40 | faster than 12% |
| SkiErg: | 5:41 | 4:55 | faster than 6% |
| Run 2: | 7:45 | 4:51 | faster than 1% |
| Sled push: | 6:24 | 3:42 | faster than 2% |
| Run 3: | 7:44 | 5:20 | faster than 6% |
| Sled pull: | 7:07 | 5:27 | faster than 20% |
| Run 4: | 8:36 | 5:12 | faster than 4% |
| Burpee broad jump: | 6:50 | 5:03 | faster than 19% |
| Run 5: | 8:13 | 5:17 | faster than 5% |
| Row: | 6:01 | 5:07 | faster than 8% |
| Run 6: | 8:37 | 5:11 | faster than 5% |
| Farmers carry: | 4:21 | 2:33 | faster than 6% |
| Run 7: | 8:43 | 5:14 | faster than 4% |
| Sandbag lunges: | 4:04 | 5:05 | faster than 80% |
| Run 8: | 9:43 | 5:22 | faster than 7% |
| Wall balls: | 11:00 | 6:21 | faster than 10% |
| Roxzone: | 16:29 | 6:43 | faster than 1% |
| Runs (8 km) | 1:05:18 | 41:15 | faster than 4% |
| Stations (8) | 51:28 | ||
| Finish | 2:13:11 | 1:26:00 | 189th of 205 · faster than 7% |
273rd of 289 Pro Women (faster than 5%).
| Part | Time | Typical here | vs 289 Pro Women here |
|---|---|---|---|
| Run 1: | 5:14 | 3:55 | faster than 5% |
| SkiErg: | 5:29 | 5:00 | faster than 16% |
| Run 2: | 7:20 | 4:53 | faster than 5% |
| Sled push: | 6:12 | 3:36 | faster than 4% |
| Run 3: | 7:54 | 5:12 | faster than 5% |
| Sled pull: | 8:03 | 5:23 | faster than 10% |
| Run 4: | 7:49 | 5:10 | faster than 5% |
| Burpee broad jump: | 8:58 | 5:12 | faster than 7% |
| Run 5: | 8:43 | 5:12 | faster than 4% |
| Row: | 6:44 | 5:09 | faster than 3% |
| Run 6: | 8:16 | 5:09 | faster than 5% |
| Farmers carry: | 4:13 | 2:22 | faster than 4% |
| Run 7: | 8:25 | 5:11 | faster than 5% |
| Sandbag lunges: | 10:20 | 5:19 | faster than 4% |
| Run 8: | 8:28 | 4:53 | faster than 6% |
| Wall balls: | 12:26 | 6:17 | faster than 7% |
| Roxzone: | 13:08 | 6:55 | faster than 6% |
| Runs (8 km) | 1:02:05 | 39:55 | faster than 5% |
| Stations (8) | 1:02:25 | ||
| Finish | 2:17:34 | 1:25:03 | 273rd of 289 · faster than 5% |
1,076th of 1,163 Doubles Mixed (faster than 7%). Against the 35 who finished around 1:59:04: most time gained on the roxzone (0:50), most lost on the eight runs (1:01). Runs 5 to 8 took 5:16 more than runs 1 to 4 (them: 4:33 more).
| Part | Time | Typical here | vs 1,163 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 7:04 | 5:44 | faster than 9% |
| SkiErg: | 4:35 | 4:19 | faster than 23% |
| Run 2: | 7:46 | 5:47 | faster than 6% |
| Sled push: | 3:04 | 2:11 | faster than 9% |
| Run 3: | 8:43 | 6:05 | faster than 5% |
| Sled pull: | 4:49 | 4:04 | faster than 22% |
| Run 4: | 8:47 | 6:04 | faster than 5% |
| Burpee broad jump: | 4:49 | 3:37 | faster than 14% |
| Run 5: | 8:44 | 6:11 | faster than 6% |
| Row: | 4:50 | 4:43 | faster than 39% |
| Run 6: | 9:09 | 6:07 | faster than 4% |
| Farmers carry: | 2:10 | 1:53 | faster than 21% |
| Run 7: | 9:09 | 6:09 | faster than 5% |
| Sandbag lunges: | 5:14 | 4:06 | faster than 16% |
| Run 8: | 10:34 | 6:32 | faster than 5% |
| Wall balls: | 5:51 | 4:38 | faster than 20% |
| Roxzone: | 8:36 | 6:10 | faster than 16% |
| Runs (8 km) | 1:09:52 | 48:45 | faster than 5% |
| Stations (8) | 35:22 | ||
| Finish | 1:53:45 | 1:24:48 | 1076th of 1,163 · faster than 7% |
1,853rd of 2,087 Doubles Mixed (faster than 11%). Against the 63 who finished around 1:57:39: most time gained on wall balls (2:04), most lost on the eight runs (6:17). Runs 5 to 8 took 2:30 more than runs 1 to 4 (them: 3:31 more).
| Part | Time | Typical here | vs 2,087 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 8:04 | 6:14 | faster than 6% |
| SkiErg: | 4:30 | 4:30 | faster than 50% |
| Run 2: | 8:23 | 5:38 | faster than 4% |
| Sled push: | 2:44 | 2:20 | faster than 25% |
| Run 3: | 8:34 | 5:55 | faster than 5% |
| Sled pull: | 4:46 | 4:41 | faster than 46% |
| Run 4: | 8:50 | 5:58 | faster than 4% |
| Burpee broad jump: | 3:53 | 3:41 | faster than 43% |
| Run 5: | 8:59 | 6:08 | faster than 6% |
| Row: | 5:07 | 4:57 | faster than 37% |
| Run 6: | 9:15 | 6:01 | faster than 4% |
| Farmers carry: | 2:05 | 1:56 | faster than 34% |
| Run 7: | 8:58 | 6:02 | faster than 5% |
| Sandbag lunges: | 5:22 | 4:11 | faster than 19% |
| Run 8: | 9:09 | 6:18 | faster than 11% |
| Wall balls: | 5:02 | 5:06 | faster than 52% |
| Roxzone: | 12:19 | 8:25 | faster than 10% |
| Runs (8 km) | 1:10:08 | 48:30 | faster than 5% |
| Stations (8) | 33:29 | ||
| Finish | 1:55:52 | 1:28:58 | 1853rd of 2,087 · faster than 11% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's. Runs is the organiser's official run total (it can differ from the eight laps added up by a few seconds), stations the eight stations added up, and roxzone the time moving between them. The age group is the one entered for that race; for a team it is the team’s age group.
The fastest Karissa has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 5:29 | Washington DC 2026 · best of 2 | 4:53 |
| Sled push | 6:12 | Washington DC 2026 · best of 2 | 3:56 |
| Sled pull | 7:07 | tampa Tamp · best of 2 | 5:49 |
| Burpee broad jump | 6:50 | tampa Tamp · best of 2 | 5:12 |
| Row | 6:01 | tampa Tamp · best of 2 | 5:07 |
| Farmers carry | 4:13 | Washington DC 2026 · best of 2 | 2:36 |
| Sandbag lunges | 4:04 | tampa Tamp · best of 2 | 5:10 |
| Wall balls | 11:00 | tampa Tamp · best of 2 | 6:18 |
| Runs (8 km) | 1:02:05 | Washington DC 2026 · best of 2 | 40:26 |
| Roxzone | 13:08 | Washington DC 2026 · best of 2 | 6:34 |
How to read
Each station's best across Karissa's Pro Women races, from different races, against the typical Pro Women split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
1 team partner
- Cyril Weatherspoon2 races
From the team results above. A name opens the search: a partner can have more than one page.
tampa Tamp, against 205 Pro Women
Shape of the race
This chart shows where Karissa sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Lunges (faster than 81% of the field), weakest on Roxzone (faster than 1%).
See the numbers
| Part | Karissa: faster than |
|---|---|
| Ski | 6% |
| Push | 3% |
| Pull | 21% |
| BBJ | 19% |
| Row | 9% |
| Carry | 6% |
| Lunges | 81% |
| Wall balls | 11% |
| Roxzone | 1% |
| Runs | 5% |
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
How much of the field Karissa beat on each part of the race, at this race.Best: Sandbag lunges (faster than 81%); weakest: Roxzone (faster than 1%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Karissa's time on each part against the typical Pro Women finisher at this race.Best: Sandbag lunges (1:01 faster); weakest: Runs (8 km) (24:03 slower).
Green, left of centre: faster than the typical Pro Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Karissa against the typical Pro Women finisher
This chart draws the race in order, left to right: each 1 km run (blue), each station (yellow) and the roxzone (grey), sized by its time.Karissa: 1:05:23 running, 51:28 at the stations and 16:29 in the roxzone; the longest station was the wall balls (11:00) and the shortest the sandbag lunges (4:04).Below, Typical Pro Women: 41:07 running, 38:13 at the stations and 6:43 in the roxzone; the longest station was the wall balls (6:21).
See the numbers
| Part | Karissa | Typical Pro Women |
|---|---|---|
| Run 1 | 6:01 | 4:40 |
| SkiErg | 5:41 | 4:55 |
| Run 2 | 7:45 | 4:51 |
| Sled push | 6:24 | 3:42 |
| Run 3 | 7:44 | 5:20 |
| Sled pull | 7:07 | 5:27 |
| Run 4 | 8:36 | 5:12 |
| Burpee broad jump | 6:50 | 5:03 |
| Run 5 | 8:13 | 5:17 |
| Row | 6:01 | 5:07 |
| Run 6 | 8:37 | 5:11 |
| Farmers carry | 4:21 | 2:33 |
| Run 7 | 8:43 | 5:14 |
| Sandbag lunges | 4:04 | 5:05 |
| Run 8 | 9:43 | 5:22 |
| Wall balls | 11:00 | 6:21 |
| Roxzone | 16:29 | 6:43 |
| Finish | 2:13:11 | 1:26:00 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 9:46 against the typical Pro Women finisher at tampa Tamp. The pacing guide is where that time comes back.
Fix roxzone. Then beat 2:13:11.
The RoxHype app is your training plan to race day: built from your splits, your kit and your race date, and adjusted every week.
- A week-by-week plan that counts down to your race
- Extra work on your slowest stations
- Adjusts every week to what you actually did
Free to download. Used by more than 40,000 HYROX athletes.
