Dive into this athlete’s performance at 2023 Malaga 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.
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.
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.
This section showcases the entire Frias Gonzalez 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 Frias Gonzalez Francisco's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Frias Gonzalez 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.
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 Frias Gonzalez 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 06:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 02:00 | 04:56 to 02:56 | 33.0% |
| Sandbag Lunges | 01:06 | 06:19 to 05:13 | 18.1% |
| Sled Pull | 00:42 | 05:42 to 05:00 | 11.5% |
| Rowing | 00:40 | 05:31 to 04:51 | 11.0% |
| Farmers Carry | 00:33 | 02:44 to 02:11 | 9.1% |
| Burpees Broad Jump | 00:27 | 05:56 to 05:29 | 7.4% |
| Wall Balls | 00:24 | 07:00 to 06:36 | 6.6% |
| Ski Erg | 00:12 | 04:41 to 04:29 | 3.3% |
| Run Total | 00:00 | 40:16 to 40:16 | 0.0% |
| Frias Gonzalez Francisco | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:56 | 00:00 | 04:45 -00:49 | 00:00 +00:00 |
| Ski Erg | 04:41 | 03:56 | 04:31 +00:10 | 04:45 -00:49 |
| Running 2 | 04:34 | 08:37 | 05:09 -00:35 | 09:16 -00:39 |
| Sled Push | 04:56 | 13:11 | 03:04 +01:52 | 14:25 -01:14 |
| Running 3 | 05:02 | 18:07 | 05:38 -00:36 | 17:29 +00:38 |
| Sled Pull | 05:42 | 23:09 | 05:15 +00:27 | 23:07 +00:02 |
| Running 4 | 05:19 | 28:51 | 05:37 -00:18 | 28:22 +00:29 |
| Burpees Broad Jump | 05:56 | 34:10 | 05:46 +00:10 | 33:59 +00:11 |
| Running 5 | 05:22 | 40:06 | 05:49 -00:27 | 39:45 +00:21 |
| Rowing | 05:31 | 45:28 | 04:55 +00:36 | 45:34 -00:06 |
| Running 6 | 05:24 | 50:59 | 05:39 -00:15 | 50:29 +00:30 |
| Farmers Carry | 02:44 | 56:23 | 02:18 +00:26 | 56:08 +00:15 |
| Running 7 | 05:00 | 59:07 | 05:38 -00:38 | 58:26 +00:41 |
| Sandbag Lunges | 06:19 | 01:04:07 | 05:29 +00:50 | 01:04:04 +00:03 |
| Running 8 | 05:44 | 01:10:26 | 06:21 -00:37 | 01:09:33 +00:53 |
| Wall Balls | 07:00 | 01:16:10 | 07:00 +00:00 | 01:15:54 +00:16 |
| Roxzone | 07:21 | 01:30:21 | 07:27 -00:06 | 01:30:21 |
For the Sled Push segment, Francisco should work on improving his overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) workouts, incorporating exercises such as sprints, box jumps, and burpees. Additionally, he should practice efficient sled pushing techniques, focusing on driving with his legs and maintaining a steady pace.
To improve in the Sandbag Lunges segment, Francisco can incorporate exercises that target his leg and core strength. Squats, lunges, and deadlifts are excellent exercises to build strength in these areas. He should also practice proper form and technique for lunges, ensuring that he maintains an upright posture and avoids leaning forward.
In the Rowing segment, Francisco should work on increasing his overall cardiovascular endurance and power. Incorporating rowing intervals into his training routine can help improve his rowing performance. Additionally, he should focus on maintaining proper form during rowing, including a strong leg drive, a straight back, and a controlled return.
For the Burpees Broad Jump segment, Francisco should focus on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help enhance his power and speed. Additionally, he should work on his technique for broad jumps, focusing on generating power from his legs and maintaining a controlled landing.
In the Farmers Carry segment, Francisco should focus on improving his grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and kettlebell swings can help strengthen his grip. He should also practice maintaining a consistent pace and posture during the carry, ensuring that he doesn't round his back or drop the weights.
Finally, for the Ski Erg segment, Francisco should work on improving his overall cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, push-ups, and shoulder presses can help improve his performance on the Ski Erg. Additionally, he should focus on maintaining proper technique, including a strong pull and push motion with his arms and engaging his core.
In segments where Francisco has identified specific areas of improvement, he should approach them strategically. For example, if he knows he struggles with the Sled Push, he should focus on conserving energy leading up to that segment and then give it his all during the push. Similarly, he should plan his energy expenditure and pacing for segments like the Sandbag Lunges and Ski Erg to ensure he doesn't tire himself out too quickly.
Overall, Francisco should aim for a balanced approach to the race, leveraging his strengths in the running segments while also working on improving his performance in the strength-based segments. By incorporating specific training strategies and techniques, he can enhance his overall performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Vitale Sal | 2024 New York | 01:30:42 | |
| Hogger Joey | 2024 London | 01:30:25 | |
| Seward Thomas | 2023 Dubai | 01:30:07 | |
| Hobley Marcus | 2023 London | 01:30:14 | |
| Wright Sandy | 2024 London | 01:29:57 | |
| Grailhe Pierre | 2024 Bordeaux | 01:30:18 | |
| Berris David | 2023 New York | 01:30:24 | |
| Houtman Boy | 2023 Maastricht European Championships | 01:29:53 | |
| Martin Del Campo Nacho | 2024 Houston | 01:30:28 | |
| Macmillan Connor | 2024 London | 01:30:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Malaga | 01:23:50 | |
| 2023 Madrid | 01:30:24 | |
| 2024 Madrid | 01:27:11 | |
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