Francis Ricardo Hyrox Result

Dive into this athlete’s performance at 2022 Berlin 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 #105012 01:37:44 52nd in AG | Top 85.2% 154th | Top 77.0%
-04:33
43:23
Run Total
-00:34
05:25
Avg. Lap
+00:11
05:13
Best Lap
+05:45
47:17
Workout Total
+00:43
05:54
Avg. Workout
-01:11
07:08
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 07:08. Check the detail of the improvement plan below.

02:36 Potential Improvement 36.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:36 10:04 to 07:28 36.4%
Burpees Broad Jump 01:11 07:24 to 06:13 16.6%
Sled Push 01:08 04:23 to 03:15 15.9%
Farmers Carry 00:43 03:08 to 02:25 10.0%
Sled Pull 00:38 06:11 to 05:33 8.9%
Rowing 00:28 05:30 to 05:02 6.5%
Ski Erg 00:24 05:01 to 04:37 5.6%
Sandbag Lunges 00:00 05:36 to 05:36 0.0%
Run Total 00:00 43:23 to 43:23 0.0%

Splits Time

Francis Ricardo Perfect Race
Splits Total Average Total
Running 1 05:43 00:00 05:01 +00:42 00:00 +00:00
Ski Erg 05:01 05:43 04:38 +00:23 05:01 +00:42
Running 2 05:15 10:44 05:28 -00:13 09:39 +01:05
Sled Push 04:23 15:59 03:18 +01:05 15:07 +00:52
Running 3 05:24 20:22 06:00 -00:36 18:25 +01:57
Sled Pull 06:11 25:46 05:42 +00:29 24:25 +01:21
Running 4 05:18 31:57 06:01 -00:43 30:07 +01:50
Burpees Broad Jump 07:24 37:15 06:27 +00:57 36:08 +01:07
Running 5 05:17 44:39 06:15 -00:58 42:35 +02:04
Rowing 05:30 49:56 05:06 +00:24 48:50 +01:06
Running 6 05:13 55:26 06:03 -00:50 53:56 +01:30
Farmers Carry 03:08 01:00:39 02:28 +00:40 59:59 +00:40
Running 7 05:13 01:03:47 06:04 -00:51 01:02:27 +01:20
Sandbag Lunges 05:36 01:09:00 06:04 -00:28 01:08:31 +00:29
Running 8 06:04 01:14:36 07:01 -00:57 01:14:35 +00:01
Wall Balls 10:04 01:20:40 07:49 +02:15 01:21:36 -00:56
Roxzone 07:08 01:37:44 08:19 -01:11 01:37:44
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 Berlin, finishing with an overall rank of 154 out of 279 athletes, placing him in the top 55%. In his age group (30-34), he ranked 52 out of 81 athletes, which is in the top 64%. His overall time was 01:37:44, with a total running time of 00:43:23, which was 02:24 faster than the average. This indicates that Ricardo has a stronger running profile compared to the other segments of the race.

Segments to Improve


1. Wall Balls:
During the Wall Balls segment, Ricardo took 00:10:04, which was 02:15 slower than the average time. To improve in this area, Ricardo should focus on building strength and endurance in his legs and shoulders. Exercises such as squats, lunges, and shoulder presses can help improve the muscles used in this segment. Additionally, practicing wall ball shots with proper form and technique will improve efficiency and speed.

2. Burpees Broad Jump:
Ricardo took 00:07:24 for the Burpees Broad Jump segment, which was 01:18 slower than the average time. To improve in this segment, Ricardo should focus on improving his explosive power and cardiovascular endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help enhance his power output. Additionally, incorporating interval training and HIIT workouts will improve his overall cardiovascular fitness.

3. Running 1:
Ricardo took 00:05:43 for Running 1, which was 00:53 slower than the average time. To improve his running performance, Ricardo should focus on building his cardiovascular endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his speed and endurance. Additionally, working on proper running form and technique can help increase efficiency and reduce the risk of injury.

4. Sled Push:
Ricardo took 00:04:23 for the Sled Push segment, which was 00:41 slower than the average time. To improve in this segment, Ricardo should focus on building lower body strength and power. Exercises such as squats, deadlifts, and lunges will help develop the muscles used in the sled push. Additionally, incorporating explosive exercises such as sled sprints and tire flips will enhance his power output.

5. Farmers Carry:
Ricardo took 00:03:08 for the Farmers Carry segment, which was 00:37 slower than the average time. To improve in this segment, Ricardo should focus on building grip strength and overall upper body strength. Exercises such as dead hangs, farmer's walks, and kettlebell swings will help improve grip strength. Additionally, incorporating exercises that target the shoulders, back, and core will enhance overall upper body strength.

6. Rowing:
Ricardo took 00:05:30 for the Rowing segment, which was 00:28 slower than the average time. To improve in this segment, Ricardo should focus on building his cardiovascular endurance and upper body strength. Incorporating rowing intervals and longer distance rowing sessions into his training routine will help improve his rowing performance. Additionally, incorporating exercises that target the muscles used in rowing, such as lat pulldowns and bent-over rows, will enhance his upper body strength.

Strategies


- Pacing: Ricardo should focus on maintaining a consistent pace throughout the race. It is important not to start too fast and burn out early. By pacing himself appropriately, Ricardo can ensure that he has enough energy to perform well in all segments.

- Transitions: Ricardo should work on improving his transition times between segments. By practicing quick and efficient transitions during training, he can save valuable time during the race. This can be achieved by practicing specific transition drills that simulate the race conditions.

- Strategy: Ricardo should strategize his energy expenditure based on the segments that he needs to improve. By distributing his energy efficiently, he can perform better in the weaker segments and maintain his strength in the stronger segments.

Overall, Ricardo Francis has shown great potential in the HYROX race in Berlin. 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.

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
Fontanez Carlos 2024 New York 01:37:16
Storie Mark 2023 New York 01:37:24
Pancardo Peralta Saul 2024 Ciudad de Mexico 01:37:24
Avitabile Peter 2024 New York 01:37:19
Ceniceros Martínez Mauricio 2024 Ciudad de Mexico 01:38:08
Jaeger Jeffrey 2023 Amsterdam 01:37:28
Philippe Val 2021 New York 01:37:54
Erickson David 2021 Los Angeles 01:37:17
Viguurs Ivan 2023 Rotterdam 01:38:10
Butlin Simon 2021 Birmingham 01:37:34

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Wien 01:35:26
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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