Fornes Carlos Hyrox Result

Dive into this athlete’s performance at 2023 Köln 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 359 similar athletes.

Compare With Another Athlete

Performance Highlights

ESP Flag Fornes Carlos Man Men 35-39 #193022 01:06:41 4th in AG | Top 26.7% 19th | Top 18.1%
+00:37
33:16
Run Total
+00:06
04:10
Avg. Lap
-00:45
02:49
Best Lap
+00:04
29:45
Workout Total
+00:01
03:43
Avg. Workout
-00:37
03:45
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 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 34.
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The chart has 1 Y axis displaying values. Data ranges from 8 to 33.
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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 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 169 to 276.
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Based on 359 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 105 to 321.
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Based on 359 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 -50 to 71.
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Based on 359 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 3919 to 4090.
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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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Combination chart with 7 data series.
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 845.
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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 04:43. Check the detail of the improvement plan below.

01:46 Potential Improvement 37.5% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 665.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Run Total 01:46 (From 33:16 to 31:30) 37.5%
Wall Balls 00:49 (From 05:21 to 04:32) 17.3%
Sandbag Lunges 00:46 (From 04:15 to 03:29) 16.3%
Sled Push 00:42 (From 03:08 to 02:26) 14.8%
Farmers Carry 00:23 (From 01:56 to 01:33) 8.1%
BBJ 00:09 (From 02:57 to 02:48) 3.2%
Sled Pull 00:04 (From 04:08 to 04:04) 1.4%
Ski Erg 00:03 (From 03:53 to 03:50) 1.1%
Rowing 00:01 (From 04:07 to 04:06) 0.4%

Splits Time

Fornes Carlos Perfect Race
Splits Total Average Total
Running 1 02:49 00:00 03:35 -00:46 00:00 +00:00
Ski Erg 03:53 02:49 03:57 -00:04 03:35 -00:46
Running 2 04:05 06:42 03:50 +00:15 07:32 -00:50
Sled Push 03:08 10:47 02:57 +00:11 11:22 -00:35
Running 3 04:19 13:55 04:06 +00:13 14:19 -00:24
Sled Pull 04:08 18:14 04:34 -00:26 18:25 -00:11
Running 4 04:36 22:22 04:08 +00:28 22:59 -00:37
Burpees Broad Jump 02:57 26:58 03:14 -00:17 27:07 -00:09
Running 5 04:36 29:55 04:12 +00:24 30:21 -00:26
Rowing 04:07 34:31 04:13 -00:06 34:33 -00:02
Running 6 04:31 38:38 04:09 +00:22 38:46 -00:08
Farmers Carry 01:56 43:09 01:45 +00:11 42:55 +00:14
Running 7 04:34 45:05 04:11 +00:23 44:40 +00:25
Sandbag Lunges 04:15 49:39 03:52 +00:23 48:51 +00:48
Running 8 03:50 53:54 04:27 -00:37 52:43 +01:11
Wall Balls 05:21 57:44 05:09 +00:12 57:10 +00:34
Roxzone 03:45 01:06:41 04:22 -00:37 01:06:41
Based on 359 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Carlos Fornes had a strong performance in the 2023 Köln Hyrox race, finishing with an overall rank of 19 out of 154 athletes, placing him in the top 12% of all participants. In his age group (35-39), he ranked 4th out of 22 athletes, putting him in the top 18%. His overall time was 01:06:41, with a total running time of 00:33:16, which was 7 seconds faster than the average.

Focusing on his running performance, Carlos had a total running time of 00:33:16, which was faster than the average time. This indicates that he has a strong running profile and should continue to prioritize his running training. His best running lap time was 00:02:49, which was 50 seconds faster than the average time.

Segments to Improve


1. Wall Balls:
Carlos lost 34 seconds compared to the average time in this segment. To improve performance, he should focus on increasing his upper body strength and endurance. Exercises such as wall ball shots, medicine ball slams, and overhead presses can help improve power and explosiveness in this movement. Additionally, practicing proper form and technique, including full depth squats and efficient transitions between reps, will also contribute to improved performance.

2. Sled Push:
Carlos lost 31 seconds compared to the average time in this segment. To improve, he should focus on developing lower body strength and explosiveness. Exercises such as sled pushes, squats, lunges, and deadlifts can help strengthen the muscles used in this movement. Carlos should also work on maintaining a strong and efficient pushing technique, engaging his glutes and core for maximum power.

3. Sandbag Lunges:
Carlos lost 31 seconds compared to the average time in this segment. To improve, he should focus on developing lower body strength and stability. Exercises such as walking lunges, Bulgarian split squats, and step-ups can help strengthen the muscles used in this movement. Carlos should also focus on maintaining proper form and balance throughout the lunges, keeping his chest up and knee tracking over the toes.

4. Running 4, Running 7, Running 5, Running 6:
Carlos lost time in these running segments compared to the average. To improve his running performance, Carlos should incorporate interval training and hill repeats into his training routine. This will help improve his speed, endurance, and running economy. Additionally, he should focus on incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises.

5. Sled Pull:
Carlos lost 12 seconds compared to the average time in this segment. To improve, he should focus on developing upper body strength and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help strengthen the muscles used in this movement. Carlos should also work on maintaining a strong and efficient pulling technique, engaging his back and core muscles for maximum power.

6. Farmers Carry:
Carlos lost 12 seconds compared to the average time in this segment. To improve, he should focus on developing grip strength and core stability. Exercises such as farmer's carries, dead hangs, and hanging leg raises can help strengthen the muscles used in this movement. Carlos should also work on maintaining a strong and stable posture throughout the carry, engaging his core and avoiding excessive swinging of the weights.

Strategies


- Pacing: Carlos should aim to maintain a consistent and sustainable pace throughout the race. Avoid going out too fast in the beginning and conserve energy for the later segments.
- Transitions: Carlos should work on improving his transition time between segments to minimize time lost in the roxzone. Practicing quick and efficient transitions during training sessions will help improve overall race performance.
- Mental Preparation: Carlos should develop a race strategy that focuses on staying mentally strong and resilient. This includes positive self-talk, visualization of successful performances, and practicing mental toughness during training sessions.
- Nutrition and Hydration: Carlos should ensure he is properly fueling and hydrating before, during, and after the race. This will help maintain energy levels and prevent fatigue and dehydration.
- Recovery: Carlos should prioritize adequate rest and recovery between training sessions and races. This includes proper sleep, nutrition, and active recovery activities such as stretching and foam rolling to prevent injuries and optimize performance.

By implementing these training strategies and focusing on the identified areas of improvement, Carlos Fornes can enhance his performance in future Hyrox races and continue to excel in his age group.

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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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 58.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 7 to 58.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Petersen Oscar 2023 Stockholm 01:07:00
Krüger Julian 2024 World Championships Nice 01:06:47
Noble Oscar 2024 London 01:06:31
Hertig Savo 2024 Stuttgart 01:06:57
Blunt Sam 2023 London 01:07:05
Esparza Monreal Victor 2024 Turin 01:06:12
Matuzevics Ricards 2024 Manchester 01:07:07
Wahrendorff Christian 2022 Hamburg 01:07:10
Weindl Paul 2024 Karlsruhe 01:06:19
Mendez de la maza Jeronimo 2022 Valencia 01:06:59
Other Results from this athlete
2023 World Championships Manchester Fornes Carlos 01:05:17
2022 Basel Fornes Carlos 01:10:59
2024 World Championships Nice Fornes Carlos 01:05:16

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