Dive into this athlete’s performance at 2023 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 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 La Bella Frankie'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 La Bella Frankie'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 La Bella Frankie'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 La Bella Frankie'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 05:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:16 | 42:14 to 39:58 | 43.0% |
| Sled Pull | 01:31 | 05:52 to 04:21 | 28.8% |
| Wall Balls | 00:44 | 06:21 to 05:37 | 13.9% |
| Farmers Carry | 00:24 | 02:20 to 01:56 | 7.6% |
| Ski Erg | 00:21 | 04:39 to 04:18 | 6.6% |
| Sled Push | 00:00 | 02:12 to 02:12 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:58 to 03:58 | 0.0% |
| Rowing | 00:00 | 04:29 to 04:29 | 0.0% |
| Sandbag Lunges | 00:00 | 04:31 to 04:31 | 0.0% |
| La Bella Frankie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:46 | 00:00 | 04:29 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:46 | 04:23 +00:16 | 04:29 +00:17 |
| Running 2 | 04:37 | 09:25 | 04:47 -00:10 | 08:52 +00:33 |
| Sled Push | 02:12 | 14:02 | 02:46 -00:34 | 13:39 +00:23 |
| Running 3 | 05:11 | 16:14 | 05:11 +00:00 | 16:25 -00:11 |
| Sled Pull | 05:52 | 21:25 | 04:40 +01:12 | 21:36 -00:11 |
| Running 4 | 05:53 | 27:17 | 05:09 +00:44 | 26:16 +01:01 |
| Burpees Broad Jump | 03:58 | 33:10 | 04:59 -01:01 | 31:25 +01:45 |
| Running 5 | 05:36 | 37:08 | 05:18 +00:18 | 36:24 +00:44 |
| Rowing | 04:29 | 42:44 | 04:43 -00:14 | 41:42 +01:02 |
| Running 6 | 05:28 | 47:13 | 05:12 +00:16 | 46:25 +00:48 |
| Farmers Carry | 02:20 | 52:41 | 02:06 +00:14 | 51:37 +01:04 |
| Running 7 | 04:32 | 55:01 | 05:09 -00:37 | 53:43 +01:18 |
| Sandbag Lunges | 04:31 | 59:33 | 04:50 -00:19 | 58:52 +00:41 |
| Running 8 | 06:15 | 01:04:04 | 05:41 +00:34 | 01:03:42 +00:22 |
| Wall Balls | 06:21 | 01:10:19 | 06:07 +00:14 | 01:09:23 +00:56 |
| Roxzone | 05:19 | 01:21:50 | 06:20 -01:01 | 01:21:50 |
In terms of running performance, Frankie's total running time of 00:42:14 was slower than the average, indicating that he could benefit from improving his running abilities. This suggests that he should focus on incorporating more running-specific training into his regimen.
To improve performance in the Run Total segment, Frankie should focus on improving his overall fitness and reducing transition times. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and endurance. Additionally, Frankie should practice quick and efficient transitions between exercises to minimize time spent in the roxzone.
For the Sled Pull segment, Frankie should work on his strength and technique. Incorporating exercises such as deadlifts, squats, and sled pulls into his training routine can help improve his strength and power for this particular segment. Frankie should also focus on maintaining proper form during the sled pull, ensuring that he is using his legs and core effectively.
In the Running 4 segment, Frankie should work on improving his endurance and speed. Incorporating longer distance runs and interval training into his routine can help improve his endurance for this segment. Additionally, Frankie should focus on maintaining a consistent pace throughout the race to prevent fatigue in later segments.
For the Running 1 segment, Frankie should work on improving his speed and efficiency. Incorporating interval training, speed drills, and plyometric exercises into his routine can help improve his speed and running form. Frankie should also focus on maintaining a steady pace in the earlier segments to conserve energy for later parts of the race.
To improve performance in the Ski Erg segment, Frankie should focus on improving his technique and efficiency. Incorporating specific ski erg workouts into his training routine can help improve his power and endurance for this segment. Frankie should also focus on maintaining a consistent and efficient stroke technique during the ski erg exercise.
In the Running 5 segment, Frankie should work on improving his endurance and speed. Incorporating longer distance runs, tempo runs, and interval training into his routine can help improve his endurance for this segment. Frankie should also focus on maintaining a consistent pace throughout the race to prevent fatigue in later segments.
For the Best Lap segment, Frankie should focus on improving his speed and efficiency. Incorporating interval training, speed drills, and plyometric exercises into his routine can help improve his speed and running form. Frankie should aim to maintain a steady and efficient pace throughout the entire race.
In the Running 6 segment, Frankie should work on improving his endurance and speed. Incorporating longer distance runs, tempo runs, and interval training into his routine can help improve his endurance for this segment. Frankie should also focus on maintaining a consistent pace throughout the race to prevent fatigue in later segments.
To improve performance in the Wall Balls segment, Frankie should focus on improving his strength and technique. Incorporating exercises such as squats, lunges, and wall balls into his training routine can help improve his strength and power for this particular segment. Frankie should also focus on maintaining proper form during the wall balls, ensuring that he is using his legs and core effectively.
For the Farmers Carry segment, Frankie should work on improving his grip strength and endurance. Incorporating exercises such as farmer's carries, deadlifts, and grip exercises into his routine can help improve his grip strength for this segment. Frankie should also focus on maintaining good posture and a strong grip throughout the farmers carry exercise.
Additionally, Frankie should consider incorporating interval training and speed work into his training routine to improve his overall speed and endurance. By incorporating shorter bursts of high-intensity effort into his training, Frankie can improve his ability to sustain a faster pace throughout the race.
Finally, Frankie should focus on maintaining proper form and technique during each exercise to maximize efficiency and minimize energy expenditure. He should aim to perform each exercise with proper form, using the appropriate muscles and minimizing wasted movement.
Overall, Frankie La Bella had a solid performance in the 2023 Melbourne HYROX race. By focusing on improving his running abilities, strength, and technique in the identified segments, Frankie can continue to improve his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Krollmann Jan | 2021 Stuttgart | 01:21:55 | |
| Jones Ben | 2024 London | 01:21:23 | |
| Ng Brendan | 2024 Melbourne | 01:22:14 | |
| Jarman Tim | 2022 London | 01:21:54 | |
| Jordan Daniel | 2024 Stockholm | 01:22:15 | |
| Van Bruggen Remco | 2024 Amsterdam | 01:21:41 | |
| Trigonis Vasilis | 2023 Köln | 01:21:52 | |
| Choy Stanley | 2024 Hong Kong | 01:21:55 | |
| Wenzel Matthias | 2022 Bremen | 01:22:04 | |
| Bann Gareth | 2023 Manchester | 01:22:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Melbourne | 01:19:27 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
