Dive into this athlete’s performance at 2023 Malaga 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 Rodríguez Fernández Francisco Javier's 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 Rodríguez Fernández Francisco Javier 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 Rodríguez Fernández Francisco Javier’s 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 Rodríguez Fernández Francisco Javier'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 04:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 00:56 | 05:38 to 04:42 | 20.4% |
| Sled Push | 00:51 | 03:29 to 02:38 | 18.6% |
| Rowing | 00:43 | 05:25 to 04:42 | 15.7% |
| Sled Pull | 00:36 | 05:07 to 04:31 | 13.1% |
| Farmers Carry | 00:33 | 02:33 to 02:00 | 12.0% |
| Wall Balls | 00:33 | 06:26 to 05:53 | 12.0% |
| Ski Erg | 00:22 | 04:43 to 04:21 | 8.0% |
| Burpees Broad Jump | 00:00 | 04:42 to 04:42 | 0.0% |
| Run Total | 00:00 | 39:58 to 39:58 | 0.0% |
| Rodríguez Fernández Francisco Javier | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:30 | 00:00 | 04:33 -00:03 | 00:00 +00:00 |
| Ski Erg | 04:43 | 04:30 | 04:25 +00:18 | 04:33 -00:03 |
| Running 2 | 04:36 | 09:13 | 04:53 -00:17 | 08:58 +00:15 |
| Sled Push | 03:29 | 13:49 | 02:52 +00:37 | 13:51 -00:02 |
| Running 3 | 04:42 | 17:18 | 05:19 -00:37 | 16:43 +00:35 |
| Sled Pull | 05:07 | 22:00 | 04:50 +00:17 | 22:02 -00:02 |
| Running 4 | 04:58 | 27:07 | 05:17 -00:19 | 26:52 +00:15 |
| Burpees Broad Jump | 04:42 | 32:05 | 05:10 -00:28 | 32:09 -00:04 |
| Running 5 | 05:29 | 36:47 | 05:27 +00:02 | 37:19 -00:32 |
| Rowing | 05:25 | 42:16 | 04:46 +00:39 | 42:46 -00:30 |
| Running 6 | 04:53 | 47:41 | 05:18 -00:25 | 47:32 +00:09 |
| Farmers Carry | 02:33 | 52:34 | 02:09 +00:24 | 52:50 -00:16 |
| Running 7 | 05:06 | 55:07 | 05:18 -00:12 | 54:59 +00:08 |
| Sandbag Lunges | 05:38 | 01:00:13 | 04:59 +00:39 | 01:00:17 -00:04 |
| Running 8 | 05:49 | 01:05:51 | 05:52 -00:03 | 01:05:16 +00:35 |
| Wall Balls | 06:26 | 01:11:40 | 06:17 +00:09 | 01:11:08 +00:32 |
| Roxzone | 06:04 | 01:24:01 | 06:36 -00:32 | 01:24:01 |
Francisco's best running lap was 00:04:30, which is a strong performance. However, it's important to note that his running 1 and running 5 segments were slightly slower than average, by 00:06 and 00:03 respectively.
For the Rowing segment, Francisco was 00:44 slower than average. To improve his performance in this segment, he should focus on increasing his rowing endurance and power. Incorporating rowing intervals into his training routine can help improve his rowing speed and efficiency. Specific exercises to enhance rowing performance could include rowing sprints, rowing pyramids (increasing intensity and distance), and rowing with resistance bands for added resistance.
In the Sandbag Lunges segment, Francisco was 00:42 slower than average. To improve this segment, he should focus on building strength and endurance in his lower body. Incorporating exercises such as lunges, squats, and step-ups with sandbags can help improve his performance in this segment. Additionally, practicing proper form and technique for lunges, ensuring proper knee alignment and depth, can also contribute to improved performance.
The Ski Erg segment was another area where Francisco lost time, being 00:23 slower than average. To improve this segment, he should focus on improving his upper body strength and cardiovascular endurance. Incorporating exercises such as ski erg intervals, upper body strength training exercises (such as push-ups, pull-ups, and rows), and cardiovascular conditioning exercises (such as high-intensity interval training) can help improve his performance on the Ski Erg.
The Farmers Carry segment saw Francisco being 00:21 slower than average. To improve this segment, he should focus on improving his grip strength and overall strength in his upper body and core. Exercises such as farmers carries with progressively heavier weights, deadlifts, and kettlebell swings can help improve his grip strength and overall performance in the Farmers Carry segment.
In the Sled Push segment, Francisco was 00:19 slower than average. To improve this segment, he should focus on improving his lower body strength and power. Exercises such as sled pushes with progressively heavier weights, squats, and explosive jumps can help improve his performance in the Sled Push segment.
Lastly, Francisco's Best Lap was slightly slower than average, by 00:06. To improve his performance in this segment, he should focus on improving his overall running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance.
Additionally, Francisco should pay special attention to his transitions in the Roxzone. While he performed better than average in this segment, improving his overall fitness and transition time can help him gain even more time during the race.
Incorporating race-specific training sessions into his routine can also be beneficial. This can include practicing transitions between different exercise zones, simulating the race conditions as closely as possible. By doing so, Francisco can improve his efficiency and minimize time lost during transitions.
Overall, Francisco Javier Rodríguez Fernández has shown great potential in the Hyrox race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Navarro Daniel | 2021 Chicago | 01:24:13 | |
| Gibbs Jay | 2024 Sports Direct HYROX London | 01:24:23 | |
| Duggan Johnny | 2024 Perth | 01:23:44 | |
| Hughes Shane | 2024 Madrid | 01:24:19 | |
| Wagner Benjamin | 2024 Marseille | 01:24:00 | |
| Bauer Thomas | 2022 München | 01:24:02 | |
| Brown Craig | 2024 Glasgow | 01:23:43 | |
| Halsall Sam | 2022 London | 01:23:35 | |
| Coe Richard | 2023 Glasgow | 01:24:19 | |
| Halvorsen Carl | 2024 London | 01:24:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Madrid | 01:29:37 | |
| 2023 Barcelona | 01:35:55 | |
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