Bas Esparza Francisco Hyrox Result

Dive into this athlete’s performance at 2023 Madrid 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.

Performance Highlights

ESP ESP Flag Men 40-44 #131016 01:16:12 20th in AG | Top 25.0% 144th | Top 25.4%
-02:28
35:56
Run Total
-00:19
04:29
Avg. Lap
-00:21
03:50
Best Lap
+02:13
34:24
Workout Total
+00:17
04:18
Avg. Workout
+00:22
05:58
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 Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Bas Esparza Francisco's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Bas Esparza Francisco's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Bas Esparza Francisco's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

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 Bas Esparza Francisco's 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 athlete we identified a possible improvement of 04:58. Check the detail of the improvement plan below.

01:23 Potential Improvement 27.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:23 05:15 to 03:52 27.9%
Wall Balls 01:19 06:17 to 04:58 26.5%
Sandbag Lunges 00:36 04:38 to 04:02 12.1%
Sled Push 00:35 02:49 to 02:14 11.7%
Ski Erg 00:27 04:37 to 04:10 9.1%
Burpees Broad Jump 00:20 04:18 to 03:58 6.7%
Rowing 00:09 04:37 to 04:28 3.0%
Farmers Carry 00:09 01:53 to 01:44 3.0%
Run Total 00:00 35:56 to 35:56 0.0%

Splits Time

Bas Esparza Francisco Perfect Race
Splits Total Average Total
Running 1 03:50 00:00 04:15 -00:25 00:00 +00:00
Ski Erg 04:37 03:50 04:17 +00:20 04:15 -00:25
Running 2 04:23 08:27 04:31 -00:08 08:32 -00:05
Sled Push 02:49 12:50 02:36 +00:13 13:03 -00:13
Running 3 04:37 15:39 04:53 -00:16 15:39 +00:00
Sled Pull 05:15 20:16 04:19 +00:56 20:32 -00:16
Running 4 04:38 25:31 04:51 -00:13 24:51 +00:40
Burpees Broad Jump 04:18 30:09 04:29 -00:11 29:42 +00:27
Running 5 04:37 34:27 04:58 -00:21 34:11 +00:16
Rowing 04:37 39:04 04:35 +00:02 39:09 -00:05
Running 6 04:29 43:41 04:52 -00:23 43:44 -00:03
Farmers Carry 01:53 48:10 01:56 -00:03 48:36 -00:26
Running 7 04:34 50:03 04:51 -00:17 50:32 -00:29
Sandbag Lunges 04:38 54:37 04:25 +00:13 55:23 -00:46
Running 8 04:51 59:15 05:14 -00:23 59:48 -00:33
Wall Balls 06:17 01:04:06 05:34 +00:43 01:05:02 -00:56
Roxzone 05:58 01:16:12 05:36 +00:22 01:16:12
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Francisco Bas Esparza had a strong performance in the 2023 Madrid Hyrox race. He finished with an overall rank of 144, which puts him in the top 19% of all 756 athletes. In his age group (40-44), he ranked 20th out of 113 athletes, placing him in the top 17%. His overall time was 01:16:12, and he completed the race with a total running time of 00:35:56, which is 01:30 faster than the average.

Francisco's best running lap was 00:03:50, which was 00:15 faster than the average. This indicates that he performed exceptionally well during this segment of the race.

Segments to Improve


Based on the splits analysis, there are several segments where Francisco lost time compared to the average. These segments include the Sled Pull, Wall Balls, Roxzone, Ski Erg, and Sandbag Lunges.

For the Sled Pull, Francisco was 00:41 slower than the average. To improve this segment, he should focus on building strength and power in his pulling muscles, particularly his back and legs. Incorporating exercises such as deadlifts, bent over rows, and sled pulls into his training routine will help him develop the necessary strength and technique for a faster Sled Pull.

During the Wall Balls segment, Francisco was 00:38 slower than the average. To improve his performance in this segment, he should focus on improving his lower body strength and endurance, as well as his accuracy and efficiency in throwing the ball. Exercises such as squats, lunges, and wall ball throws should be incorporated into his training routine to improve his overall performance in this segment.

The Roxzone segment was another area where Francisco lost time, being 00:35 slower than the average. To improve in this area, he should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises will help him improve his overall fitness and reduce his time spent in the Roxzone.

The Ski Erg segment was another area where Francisco was slower than the average, with a difference of 00:24. To improve in this segment, he should focus on improving his upper body and core strength, as well as his technique on the Ski Erg machine. Incorporating exercises such as rowing, push-ups, and planks into his training routine will help him build the necessary strength and endurance for a faster Ski Erg performance.

Lastly, the Sandbag Lunges segment was an area where Francisco was 00:14 slower than the average. To improve in this segment, he should focus on improving his lower body strength and stability. Exercises such as lunges, squats, and single-leg exercises should be incorporated into his training routine to enhance his performance in this segment.

Strategies


To improve his overall performance in future races, Francisco should consider the following strategies:

1. Pacing:
Francisco should ensure that he maintains a consistent and sustainable pace throughout the race. It is important not to start too fast and risk burnout later in the race. Conversely, starting too slow may result in wasted time that cannot be made up later. Finding the right balance is essential for optimal performance.

2. Strength Training:
Francisco should prioritize strength training exercises that target the specific muscles used in each segment of the race. This will help him build the necessary strength and power to perform well in the strength-based segments, such as the Sled Pull and Wall Balls.

3. Endurance Training:
In addition to strength training, Francisco should also focus on improving his overall endurance. Incorporating long-distance running and interval training into his routine will help him improve his cardiovascular fitness and endurance, which will benefit him in the running segments of the race.

4. Transition Practice:
Francisco should practice quick and efficient transitions between exercises during his training sessions. This will help him reduce the time spent in the Roxzone and ensure a smooth flow throughout the race.

5. Technique Improvement:
Francisco should work on improving his technique in specific segments, such as the Ski Erg and Sandbag Lunges. Consulting with a fitness coach or trainer to ensure proper form and technique will help him perform more efficiently and effectively in these segments.

By implementing these strategies and incorporating the suggested exercises and drills into his training routine, Francisco Bas Esparza can improve his performance in future Hyrox races and continue to excel in his age group.

Similar Athletes
Kallage Kay 2024 Berlin 01:16:28
Evans Nick 2023 London 01:16:42
El Haddad Hassan 2024 Amsterdam 01:16:37
Hita Jerome 2024 Marseille 01:16:39
Leonard Cade 2024 Birmingham 01:16:15
Crisafulli Adam 2021 New York 01:15:46
Van Zwieten Wouter 2022 Amsterdam 01:16:22
Mcswity Peter 2024 Manchester 01:15:47
Williams Jason 2024 Gdansk 01:16:33
Schmeißer Philipp 2022 Essen 01:15:58

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