Alan Cao Hyrox Result

Dive into this athlete’s performance at 2023 Barcelona 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 451 similar athletes.

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Performance Highlights

FRA Flag Alan Cao Man Men 25-29 #173026 01:08:28 🥉 in AG | Top 16.7% 24th | Top 23.3%
-01:55
31:34
Run Total
-00:14
03:57
Avg. Lap
+00:00
03:37
Best Lap
+02:04
32:34
Workout Total
+00:16
04:04
Avg. Workout
-00:04
04:23
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.

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The chart has 1 Y axis displaying values. Data ranges from 5 to 65.
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The chart has 1 Y axis displaying values. Data ranges from 7 to 65.
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Percentile based on all the athletes who competed in Hyrox Pro Men

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!

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The chart has 1 Y axis displaying values. Data ranges from 217 to 275.
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Based on 451 athletes with similar finish time in Hyrox Pro Men

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.

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The chart has 1 Y axis displaying values. Data ranges from 107 to 410.
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Based on 451 athletes with similar finish time in Hyrox Pro Men

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -39 to 123.
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Based on 451 athletes with similar finish time in Hyrox Pro Men

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4082 to 4484.
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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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 836.
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Percentile based on all the athletes who competed in Hyrox Pro 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 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 athlete we identified a possible improvement of 04:54. Check the detail of the improvement plan below.

02:36 Potential Improvement 53.1% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 805.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Sled Pull 02:36 (From 06:50 to 04:14) 53.1%
Sled Push 00:34 (From 03:07 to 02:33) 11.6%
BBJ 00:33 (From 03:30 to 02:57) 11.2%
Farmers Carry 00:29 (From 02:05 to 01:36) 9.9%
Sandbag Lunges 00:28 (From 04:07 to 03:39) 9.5%
Rowing 00:13 (From 04:22 to 04:09) 4.4%
Ski Erg 00:01 (From 03:54 to 03:53) 0.3%
Wall Balls 00:00 (From 04:39 to 04:39) 0.0%
Run Total 00:00 (From 31:34 to 31:34) 0.0%

Splits Time

Alan Cao Perfect Race
Splits Total Average Total
Running 1 03:39 00:00 03:40 -00:01 00:00 +00:00
Ski Erg 03:54 03:39 04:00 -00:06 03:40 -00:01
Running 2 03:37 07:33 03:55 -00:18 07:40 -00:07
Sled Push 03:07 11:10 03:03 +00:04 11:35 -00:25
Running 3 04:04 14:17 04:13 -00:09 14:38 -00:21
Sled Pull 06:50 18:21 04:47 +02:03 18:51 -00:30
Running 4 04:05 25:11 04:15 -00:10 23:38 +01:33
Burpees Broad Jump 03:30 29:16 03:19 +00:11 27:53 +01:23
Running 5 04:06 32:46 04:19 -00:13 31:12 +01:34
Rowing 04:22 36:52 04:15 +00:07 35:31 +01:21
Running 6 03:54 41:14 04:15 -00:21 39:46 +01:28
Farmers Carry 02:05 45:08 01:47 +00:18 44:01 +01:07
Running 7 04:01 47:13 04:19 -00:18 45:48 +01:25
Sandbag Lunges 04:07 51:14 04:01 +00:06 50:07 +01:07
Running 8 04:11 55:21 04:35 -00:24 54:08 +01:13
Wall Balls 04:39 59:32 05:18 -00:39 58:43 +00:49
Roxzone 04:23 01:08:28 04:27 -00:04 01:08:28
Based on 451 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Cao Alan had a commendable performance in the 2023 Barcelona Hyrox race. With an overall rank of 24 out of 133 athletes, he placed in the top 18% of all participants. In his age group (25-29), he achieved an impressive rank of 3 out of 22 athletes, placing in the top 13%. His overall time of 01:08:28 showcases his dedication and hard work.

Cao Alan's total running time of 00:31:34 was 02:33 faster than the average for his finish time. This indicates that he has a strong running profile and excelled in this aspect of the race. His best running lap was an impressive 00:03:37, further highlighting his strength as a runner.

Segments to Improve


1. Sled Pull:
Cao Alan lost significant time in the Sled Pull segment, taking 02:43 longer than the average. To improve in this area, he should focus on increasing his upper body strength and grip strength. Specific exercises such as deadlifts, rows, and farmer's carries can help him develop the necessary strength. Additionally, practicing proper technique and form during the sled pull will help him minimize time lost.

2. Sled Push:
Cao Alan was 00:22 slower than the average in the Sled Push segment. To improve his performance in this area, he should work on developing explosive lower body strength and power. Exercises like squats, lunges, and box jumps can help enhance his leg strength. Additionally, practicing the technique of driving through the legs and maintaining a strong body position during the sled push will help improve his speed.

3. Farmers Carry:
Cao Alan took 00:18 longer than the average in the Farmers Carry segment. To enhance his performance in this area, he should focus on improving his grip strength and overall endurance. Specific exercises such as farmer's walks, kettlebell swings, and forearm exercises can help develop his grip strength. Incorporating high-intensity interval training (HIIT) and endurance workouts will also improve his overall stamina.

4. Sandbag Lunges:
Cao Alan was 00:15 slower than the average in the Sandbag Lunges segment. To improve in this area, he should work on strengthening his lower body and core muscles. Exercises such as lunges, squats, and planks will help him develop the necessary stability and strength. Additionally, practicing proper form and maintaining a consistent pace during the lunges will contribute to improved performance.

Strategies


1. Pacing:
Cao Alan demonstrated strong pacing throughout the race, as evidenced by his consistent and faster-than-average split times in most segments. It is important for him to maintain this pacing strategy in future races, ensuring that he neither starts too fast, leading to fatigue, nor slows down excessively, resulting in lost time.

2. Transition Efficiency:
To improve the Roxzone time, Cao Alan should focus on improving his overall fitness and transition speed between exercise zones. Incorporating circuits and interval training into his workout routine will help enhance his overall fitness and endurance. Additionally, practicing quick and efficient transitions during training sessions will help him minimize time spent in the Roxzone.

In conclusion, Cao Alan showcased an impressive performance in the 2023 Barcelona Hyrox race. While he excelled in running segments, there are areas that require improvement, such as the Sled Pull, Sled Push, Farmers Carry, and Sandbag Lunges. By implementing the suggested training strategies and techniques, he can enhance his overall performance and achieve even better results in future races.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 65.
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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 65.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Pettyjohn Rob 2023 World Championships Manchester 01:08:26
Kibble Ryan 2024 London 01:08:18
Pariente gonzalez Jose maria 2023 Bilbao 01:08:12
Piazza Dario 2024 Karlsruhe 01:08:17
Estrangeiro José 2022 Frankfurt 01:08:14
Aguaron Pablo 2023 Valencia 01:08:40
Barker Dan 2024 London 01:08:02
Gaber Andre 2024 Nice 01:08:50
Rezzonico Clement 2024 Paris 01:08:29
Depedri Raffaele 2024 Turin 01:08:29
Other Results from this athlete
2023 Madrid Alan Cao, Florian Reynet 55:56

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