Dive into this athlete’s performance at 2023 London 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 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!
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.
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.
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.
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.
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 04:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:31 (From 07:32 to 06:01) | 33.7% |
| Run Total | 01:11 (From 47:12 to 46:01) | 26.3% |
| Sled Push | 00:54 (From 03:33 to 02:39) | 20.0% |
| Sandbag Lunges | 00:43 (From 05:27 to 04:44) | 15.9% |
| Farmers Carry | 00:11 (From 02:22 to 02:11) | 4.1% |
| Ski Erg | 00:00 (From 05:02 to 05:02) | 0.0% |
| Sled Pull | 00:00 (From 04:42 to 04:42) | 0.0% |
| Rowing | 00:00 (From 05:16 to 05:16) | 0.0% |
| Wall Balls | 00:00 (From 04:29 to 04:29) | 0.0% |
| Dier Francesca | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:20 | 00:00 | 05:12 +00:08 | 00:00 +00:00 |
| Ski Erg | 05:02 | 05:20 | 05:10 -00:08 | 05:12 +00:08 |
| Running 2 | 05:21 | 10:22 | 05:34 -00:13 | 10:22 +00:00 |
| Sled Push | 03:33 | 15:43 | 02:48 +00:45 | 15:56 -00:13 |
| Running 3 | 05:31 | 19:16 | 05:51 -00:20 | 18:44 +00:32 |
| Sled Pull | 04:42 | 24:47 | 05:59 -01:17 | 24:35 +00:12 |
| Running 4 | 05:28 | 29:29 | 05:53 -00:25 | 30:34 -01:05 |
| Burpees Broad Jump | 07:32 | 34:57 | 06:20 +01:12 | 36:27 -01:30 |
| Running 5 | 06:09 | 42:29 | 06:03 +00:06 | 42:47 -00:18 |
| Rowing | 05:16 | 48:38 | 05:26 -00:10 | 48:50 -00:12 |
| Running 6 | 05:56 | 53:54 | 05:56 +00:00 | 54:16 -00:22 |
| Farmers Carry | 02:22 | 59:50 | 02:19 +00:03 | 01:00:12 -00:22 |
| Running 7 | 05:42 | 01:02:12 | 05:54 -00:12 | 01:02:31 -00:19 |
| Sandbag Lunges | 05:27 | 01:07:54 | 04:57 +00:30 | 01:08:25 -00:31 |
| Running 8 | 07:50 | 01:13:21 | 06:24 +01:26 | 01:13:22 -00:01 |
| Wall Balls | 04:29 | 01:21:11 | 05:13 -00:44 | 01:19:46 +01:25 |
| Roxzone | 06:40 | 01:32:11 | 07:12 -00:32 | 01:32:11 |
Francesca's total running time of 00:47:12 was 01:36 slower than the average for her finish time. This suggests that she may benefit from improving her overall fitness and reducing her transition times between exercise zones. Additionally, her best running lap was 00:05:20, which was 00:19 slower than the average. This indicates that she could work on maintaining a consistent pace throughout the race.
- Efficient transitions: Francesca should work on reducing her transition times between exercise zones. This can be achieved through practice and familiarity with the equipment and movements involved in each zone. She should aim to minimize rest time and maximize efficiency during transitions to maintain momentum and save valuable seconds.
- Mental preparation: HYROX races require both physical and mental endurance. Francesca should focus on developing mental strategies to stay motivated and push through fatigue. Visualizing success, setting small goals throughout the race, and maintaining a positive mindset can help her overcome challenges and perform at her best.
In conclusion, Francesca Dier had a strong performance in the 2023 London HYROX race. To further enhance her performance, she can focus on improving her overall fitness, reducing transition times, and working on specific areas of weakness identified in the race analysis. By implementing the suggested training strategies and techniques, Francesca can continue to improve her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Torrance Steph | 2024 Melbourne | 01:32:18 | |
| Brauer Saskia | 2023 Frankfurt | 01:32:08 | |
| Gilliland Alyssa | 2024 Chicago Navy Pier | 01:32:10 | |
| Bailey Sonya | 2024 Frankfurt | 01:31:57 | |
| Danze Carmela | 2024 Perth | 01:31:56 | |
| Renzi Maddalena | 2024 Rimini | 01:32:21 | |
| Raben Carmen | 2024 Köln | 01:32:38 | |
| Mcafee Hope | 2022 Dallas | 01:32:21 | |
| Jutamard Gahn | 2024 Incheon | 01:31:43 | |
| Oloughlin Alexandra | 2024 Dublin | 01:32:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow Dier Francesca, Giannini Emma | 01:20:26 | |
| 2022 London Dier Francesca, Bensted Sophie | 01:38:46 | |
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Dier Francesca
