Season 22/23 2023 Wien (345) HYROX (296) Men (215) Francis Ricardo

Francis Ricardo Hyrox Result

Dive into this athlete’s performance at 2023 Wien 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

GBR GBR Flag Men 30-34 #113003 01:35:26 38th in AG | Top 77.6% 143rd | Top 66.5%
-05:42
41:07
Run Total
-00:42
05:08
Avg. Lap
-00:40
04:17
Best Lap
+06:34
47:07
Workout Total
+00:49
05:53
Avg. Workout
-00:52
07:16
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 Francis Ricardo'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 Francis Ricardo'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 Francis Ricardo'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 Francis Ricardo'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 07:51. Check the detail of the improvement plan below.

02:11 Potential Improvement 27.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:11 08:11 to 06:00 27.8%
Sled Pull 01:22 06:45 to 05:23 17.4%
Wall Balls 01:16 08:28 to 07:12 16.1%
Sled Push 01:13 04:22 to 03:09 15.5%
Farmers Carry 00:42 03:02 to 02:20 8.9%
Sandbag Lunges 00:37 06:15 to 05:38 7.9%
Rowing 00:23 05:22 to 04:59 4.9%
Ski Erg 00:07 04:42 to 04:35 1.5%
Run Total 00:00 41:07 to 41:07 0.0%

Splits Time

Francis Ricardo Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 04:57 -00:40 00:00 +00:00
Ski Erg 04:42 04:17 04:36 +00:06 04:57 -00:40
Running 2 05:14 08:59 05:23 -00:09 09:33 -00:34
Sled Push 04:22 14:13 03:13 +01:09 14:56 -00:43
Running 3 05:19 18:35 05:51 -00:32 18:09 +00:26
Sled Pull 06:45 23:54 05:33 +01:12 24:00 -00:06
Running 4 05:08 30:39 05:51 -00:43 29:33 +01:06
Burpees Broad Jump 08:11 35:47 06:15 +01:56 35:24 +00:23
Running 5 05:11 43:58 06:06 -00:55 41:39 +02:19
Rowing 05:22 49:09 05:03 +00:19 47:45 +01:24
Running 6 05:01 54:31 05:54 -00:53 52:48 +01:43
Farmers Carry 03:02 59:32 02:26 +00:36 58:42 +00:50
Running 7 04:55 01:02:34 05:53 -00:58 01:01:08 +01:26
Sandbag Lunges 06:15 01:07:29 05:53 +00:22 01:07:01 +00:28
Running 8 06:06 01:13:44 06:50 -00:44 01:12:54 +00:50
Wall Balls 08:28 01:19:50 07:34 +00:54 01:19:44 +00:06
Roxzone 07:16 01:35:26 08:08 -00:52 01:35:26
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ricardo Francis performed well in the Hyrox race in Wien. He achieved an overall rank of 143, which puts him in the top 48% of all athletes. In his age group (30-34), he ranked 38th out of 69 athletes, placing him in the top 55%. Ricardo's overall time was 01:35:26, with a total running time of 00:41:07, which is 04:12 faster than the average.

Ricardo's best running lap was 00:04:17, which was 00:28 faster than the average. This suggests that he excels in shorter bursts of running. However, it's important to note that his overall running time was faster than average, indicating that he has a good running profile and should continue to focus on improving his strength.

Segments to Improve


Based on the splits analysis, the segments where Ricardo lost the most time were Burpees Broad Jump, Wall Balls, Sled Pull, Sled Push, Farmers Carry, Sandbag Lunges, Rowing, and Ski Erg. To improve performance in these segments, Ricardo should focus on specific training strategies and techniques.

1. Burpees Broad Jump:
Ricardo was 02:17 slower than the average in this segment. To improve, he can incorporate high-intensity interval training (HIIT) sessions that involve burpees and broad jumps. This will help improve his explosiveness and endurance during these movements.

2. Wall Balls:
Ricardo was 00:52 slower than the average in this segment. He can enhance his performance by incorporating wall ball exercises into his training routine. This will help improve his strength and accuracy in throwing the wall ball.

3. Sled Pull:
Ricardo was 00:50 slower than the average in this segment. To improve, he should focus on strength training exercises that target his pulling muscles, such as rows and lat pull-downs. Additionally, practicing sled pulls with varying loads and distances will help improve his speed and efficiency in this segment.

4. Sled Push:
Ricardo was 00:48 slower than the average in this segment. To improve, he should focus on developing lower body strength and power through exercises like squats, lunges, and deadlifts. Incorporating explosive movements like sled pushes into his training routine will also help improve his speed and power in this segment.

5. Farmers Carry:
Ricardo was 00:32 slower than the average in this segment. To improve, he should focus on grip strength exercises such as farmer's carries, dead hangs, and kettlebell swings. These exercises will enhance his ability to hold and carry heavy objects, improving his performance in this segment.

6. Sandbag Lunges:
Ricardo was 00:24 slower than the average in this segment. To improve, he can incorporate lunges and weighted squats into his training routine. This will help improve his lower body strength and stability, leading to better performance in sandbag lunges.

7. Rowing:
Ricardo was 00:23 slower than the average in this segment. To improve, he should focus on improving his rowing technique and efficiency. Incorporating rowing intervals into his training routine will help improve his cardiovascular endurance and rowing power.

8. Ski Erg:
Ricardo was 00:11 slower than the average in this segment. To improve, he can incorporate ski erg workouts into his training routine. This will help improve his upper body strength and endurance, leading to better performance in this segment.

Strategies


During the race, Ricardo can implement the following strategies to enhance his performance:

1. Pacing:
It's important for Ricardo to maintain a steady pace throughout the race to avoid burning out too quickly. He should focus on pacing himself during the running segments to conserve energy for the strength segments.

2. Transitions:
Ricardo should work on improving his transition time in the roxzone. This can be achieved by practicing quick and efficient transitions between exercises during training sessions.

3. Strength Training:
Ricardo should continue to prioritize strength training exercises to improve his overall fitness and performance in the strength-based segments. This will help him maintain a competitive edge and improve his overall ranking.

4. Running Training:
While Ricardo's running time was faster than average, he should still dedicate some training sessions specifically to running. This will help him maintain and improve his running performance, especially during longer running segments.

By implementing these strategies and focusing on the identified areas of improvement, Ricardo can enhance his performance in future Hyrox 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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Bergeron Andrew 2023 Dallas 01:35:12
Torres Miguel 2024 Stuttgart 01:34:58
Ignacio Ray 2021 Chicago 01:34:59
Engel Alexander 2023 München 01:34:58
Low Jer Wei Christopher 2024 Singapore National Stadium 01:35:48
De Kievit Ad 2024 Amsterdam 01:35:30
Reddin Stephen 2024 Birmingham 01:35:23
Pemberton George 2024 Sports Direct HYROX London 01:35:55
Bentley Paul 2024 Rimini 01:35:08
Vanhoove Leandre 2024 Marseille 01:35:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Berlin 01:37:44
2023 Paris 01:34:11
2024 Vienna - European Championship 01:39:25
2023 Amsterdam 01:32:49
2022 Birmingham 01:34:35

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