Francis Adam Hyrox Result

Dive into this athlete’s performance at 2024 Copenhagen 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 160 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #114006 02:11:46 93rd in AG | Top 98.9% 676th | Top 98.5%
+16:15
01:20:28
Run Total
+02:05
10:03
Avg. Lap
+00:56
06:58
Best Lap
-13:23
42:19
Workout Total
-01:40
05:17
Avg. Workout
-03:10
09:04
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 160 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 160 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Francis Adam'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 Adam'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 160 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 Adam'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 Adam'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 23:07. Check the detail of the improvement plan below.

23:07 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 23:07 01:20:28 to 57:21 100.0%
Ski Erg 00:00 04:35 to 04:35 0.0%
Sled Push 00:00 02:57 to 02:57 0.0%
Sled Pull 00:00 05:06 to 05:06 0.0%
Burpees Broad Jump 00:00 07:45 to 07:45 0.0%
Rowing 00:00 04:52 to 04:52 0.0%
Farmers Carry 00:00 02:31 to 02:31 0.0%
Sandbag Lunges 00:00 07:37 to 07:37 0.0%
Wall Balls 00:00 06:56 to 06:56 0.0%

Splits Time

Francis Adam Perfect Race
Splits Total Average Total
Running 1 06:58 00:00 05:47 +01:11 00:00 +00:00
Ski Erg 04:35 06:58 05:03 -00:28 05:47 +01:11
Running 2 09:32 11:33 06:44 +02:48 10:50 +00:43
Sled Push 02:57 21:05 04:19 -01:22 17:34 +03:31
Running 3 10:08 24:02 07:50 +02:18 21:53 +02:09
Sled Pull 05:06 34:10 07:41 -02:35 29:43 +04:27
Running 4 07:15 39:16 07:54 -00:39 37:24 +01:52
Burpees Broad Jump 07:45 46:31 09:23 -01:38 45:18 +01:13
Running 5 10:27 54:16 08:27 +02:00 54:41 -00:25
Rowing 04:52 01:04:43 05:46 -00:54 01:03:08 +01:35
Running 6 10:22 01:09:35 07:56 +02:26 01:08:54 +00:41
Farmers Carry 02:31 01:19:57 03:08 -00:37 01:16:50 +03:07
Running 7 10:14 01:22:28 08:04 +02:10 01:19:58 +02:30
Sandbag Lunges 07:37 01:32:42 08:48 -01:11 01:28:02 +04:40
Running 8 15:35 01:40:19 11:08 +04:27 01:36:50 +03:29
Wall Balls 06:56 01:55:54 11:34 -04:38 01:47:58 +07:56
Roxzone 09:04 02:11:46 12:14 -03:10 02:11:46
Based on 160 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Adam Francis showcased a commendable performance in the 2024 Copenhagen HYROX, finishing in the top 66% of all athletes and top 69% in his age group. His performance highlights include exceptional strength in the Ski Erg, Sled Push, Sled Pull, Rowing, and Wall Balls, where he significantly outpaced the average times, demonstrating a strong strength profile. Conversely, Adam's total running time was considerably slower than average, indicating a need for improvement in endurance and pacing. His performance suggests a hybrid profile with a stronger inclination towards strength exercises but shows a critical area for development in running efficiency and endurance.

Segments to Improve:

  • Total Running Time: Adam's running segments, particularly Running 2, 3, 5, 6, and 8, were significantly slower than average. To improve, Adam should focus on increasing his running endurance and efficiency. Training strategies include interval training to boost VO2 max, long slow distance runs to enhance aerobic capacity, and hill repeats to build strength in running muscles. Additionally, incorporating running drills such as high knees, butt kicks, and strides can improve running form and efficiency.
  • Burpees Broad Jump: Although Adam performed relatively well, there's room for improvement. Training strategies should focus on plyometric exercises to enhance explosive power, including box jumps, squat jumps, and lunge jumps. Improving core strength with planks, Russian twists, and bicycle crunches can also enhance stability and performance in this segment.
  • Sandbag Lunges: Adam outperformed the average, yet to climb higher, focusing on lower body strength and balance is key. Training strategies include weighted lunges, Bulgarian split squats, and deadlifts to build leg strength, along with balance exercises such as single-leg deadlifts and Bosu ball squats to improve stability.

Race Strategies:

  • Pacing: Adam's performance indicates a need for better race pacing, particularly in running. Utilizing a pacing strategy that starts slightly slower than goal pace and gradually increases can help conserve energy for a strong finish. Practicing pacing during training runs will help Adam develop a better feel for his race pace.
  • Transitions (Roxzone): Although Adam's Roxzone time suggests efficient transitions, focusing on minimizing rest time and practicing swift movements between exercises can shave off valuable seconds. Incorporating transition drills into workouts, where Adam quickly moves from one exercise to another, can improve overall fitness and transition time.
  • Strength and Endurance Balance: Given Adam's strength inclination, maintaining a balance between strength training and running is crucial. Integrating two to three focused running sessions per week alongside strength training can ensure continuous improvement in both areas. Employing cross-training methods such as cycling or swimming on rest days can also aid in recovery and aerobic endurance without the high impact of additional running.

In summary, Adam has a strong foundation in strength-based exercises but needs to focus on developing his running endurance and efficiency. By incorporating targeted training strategies and adjusting his race strategies, Adam has the potential to significantly improve his overall 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
Van De Vaart Bo 2023 Amsterdam 02:11:38
Yam Wai Siu Andy 2022 Hong Kong 02:12:11
Rodríguez Mauricio 2024 Ciudad de Mexico 02:11:54
Pisani Tobia 2024 Vienna - European Championship 02:11:47
Denaud Jean Paul 2024 Bordeaux 02:11:53
Sadanand Sanjay 2023 Hong Kong 02:11:17
Nzsdejan Szevak 2024 Poznan 02:11:59
Lindsay William 2024 Glasgow 02:11:55
Jones Nigel 2024 London 02:12:15
Yap Joey 2024 Singapore National Stadium 02:11:51

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Sports Direct HYROX London 01:06:38
2024 Manchester 01:20:20
2024 Bilbao 01:13:53
2023 Manchester 01:21:24
2023 Glasgow 01:14:25
2023 London 01:20:39
2024 Malaga 02:11:46
2023 London 01:45:39

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