Espinassous Francois Hyrox Result

Dive into this athlete’s performance at 2024 Singapore National Stadium 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

FRA FRA Flag Men 40-44 #104012 01:29:42 28th in AG | Top 19.2% 223rd | Top 22.1%
-04:01
40:20
Run Total
-00:30
05:02
Avg. Lap
+00:00
04:44
Best Lap
+02:56
40:56
Workout Total
+00:22
05:07
Avg. Workout
+01:08
08:31
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 Espinassous Francois'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 Espinassous Francois'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 Espinassous Francois'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 Espinassous Francois'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 05:11. Check the detail of the improvement plan below.

01:52 Potential Improvement 36.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:52 08:22 to 06:30 36.0%
Sandbag Lunges 01:22 06:31 to 05:09 26.4%
Sled Push 00:46 03:39 to 02:53 14.8%
Farmers Carry 00:33 02:43 to 02:10 10.6%
Sled Pull 00:18 05:15 to 04:57 5.8%
Rowing 00:18 05:08 to 04:50 5.8%
Ski Erg 00:02 04:30 to 04:28 0.6%
Burpees Broad Jump 00:00 04:48 to 04:48 0.0%
Run Total 00:00 40:20 to 40:20 0.0%

Splits Time

Espinassous Francois Perfect Race
Splits Total Average Total
Running 1 05:08 00:00 04:46 +00:22 00:00 +00:00
Ski Erg 04:30 05:08 04:30 +00:00 04:46 +00:22
Running 2 04:44 09:38 05:07 -00:23 09:16 +00:22
Sled Push 03:39 14:22 03:03 +00:36 14:23 -00:01
Running 3 04:56 18:01 05:36 -00:40 17:26 +00:35
Sled Pull 05:15 22:57 05:13 +00:02 23:02 -00:05
Running 4 04:55 28:12 05:35 -00:40 28:15 -00:03
Burpees Broad Jump 04:48 33:07 05:42 -00:54 33:50 -00:43
Running 5 04:56 37:55 05:47 -00:51 39:32 -01:37
Rowing 05:08 42:51 04:54 +00:14 45:19 -02:28
Running 6 05:03 47:59 05:36 -00:33 50:13 -02:14
Farmers Carry 02:43 53:02 02:17 +00:26 55:49 -02:47
Running 7 05:02 55:45 05:35 -00:33 58:06 -02:21
Sandbag Lunges 06:31 01:00:47 05:26 +01:05 01:03:41 -02:54
Running 8 05:39 01:07:18 06:17 -00:38 01:09:07 -01:49
Wall Balls 08:22 01:12:57 06:55 +01:27 01:15:24 -02:27
Roxzone 08:31 01:29:42 07:23 +01:08 01:29:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Francois Espinassous delivered a commendable performance in the 2024 Singapore National Stadium HYROX event, ranking within the top 16% overall and top 14% in his age group. His standout strength was in running, with a total running time of 00:40:20, which was 4:22 faster than the average. This indicates a robust running profile, suggesting a predisposition towards endurance over pure strength. Additionally, his initial pacing was slightly conservative, with Running 1 being slower than average, but he quickly accelerated in subsequent segments, indicating a well-managed energy distribution over the race. Despite this strong running performance, certain strength-based exercises and transitions offered opportunities for improvement.

Segments to Improve

  • Wall Balls: This segment had the most room for improvement, being 01:33 slower than average. Focus on strengthening the shoulders, core, and legs with exercises like overhead presses, core stability routines, and squats. Practice the wall ball technique by performing high-rep sets with lighter balls to improve endurance and efficiency.
  • Roxzone: Transition times were slower, indicating a need to enhance overall fitness and transition efficiency. Incorporate high-intensity interval training (HIIT) to improve cardiovascular fitness and drills that simulate transitions to quicken movement between zones.
  • Sandbag Lunges: Improve lower body strength and endurance with weighted lunges, step-ups, and plyometric exercises. Focus on maintaining form under fatigue to enhance speed and efficiency.
  • Sled Push and Pull: These segments were slower, suggesting a need for increased lower body and core strength. Incorporate sled push/pull drills, leg presses, and core strengthening exercises like planks and Russian twists.
  • Farmers Carry: Enhance grip strength and core stability with exercises like farmers walks, deadlifts, and grip-specific exercises such as towel hangs.
  • Rowing: Focus on technique and efficiency. Engage in regular rowing sessions emphasizing proper form and cadence. Include interval training on the rowing machine to build endurance and power.

Race Strategies

  • Efficient Pacing: Maintain a steady pace throughout the initial running segments to ensure adequate energy reserves for strength exercises.
  • Improved Transitions: Practice quick transitions during training to reduce roxzone time. This can involve setting up equipment in close proximity during workouts to mimic race conditions.
  • Strength-Endurance Balance: While running is a strength, focus on integrating strength routines with running to create a more balanced fitness profile. This can involve circuit training that pairs running with strength exercises.
  • Mental Preparation: Work on mental fortitude to push through challenging segments and maintain form and pace under fatigue.
Similar Athletes
Hogan Josh 2024 London 01:29:31
Forder Daniel 2023 London 01:29:25
Maury Quentin 2023 Barcelona 01:29:19
서 정민 2024 Hong Kong 01:29:28
Lescai Dave 2024 Melbourne 01:29:18
Mcfadyen Andy 2023 Glasgow 01:29:57
Sundermann Tim 2023 Hamburg 01:29:51
Mason Matt 2022 Chicago 01:29:12
Plaza Merchán Pablo 2023 Valencia 01:29:19
Okun Ziv 2024 Cape Town 01:29:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download