Dive into this athlete’s performance at 2023 New York 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 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.
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.
This section showcases the entire Fernandez Adrian'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 Fernandez Adrian's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Fernandez Adrian'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.
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 Fernandez Adrian'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 06:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:00 | 43:19 to 41:19 | 30.5% |
| Burpees Broad Jump | 01:38 | 06:33 to 04:55 | 24.9% |
| Sled Pull | 01:31 | 06:06 to 04:35 | 23.1% |
| Ski Erg | 00:31 | 04:53 to 04:22 | 7.9% |
| Sandbag Lunges | 00:26 | 05:12 to 04:46 | 6.6% |
| Farmers Carry | 00:16 | 02:17 to 02:01 | 4.1% |
| Rowing | 00:12 | 04:55 to 04:43 | 3.0% |
| Sled Push | 00:00 | 02:38 to 02:38 | 0.0% |
| Wall Balls | 00:00 | 05:31 to 05:31 | 0.0% |
| Fernandez Adrian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:26 | 00:00 | 04:35 +00:51 | 00:00 +00:00 |
| Ski Erg | 04:53 | 05:26 | 04:25 +00:28 | 04:35 +00:51 |
| Running 2 | 05:08 | 10:19 | 04:55 +00:13 | 09:00 +01:19 |
| Sled Push | 02:38 | 15:27 | 02:51 -00:13 | 13:55 +01:32 |
| Running 3 | 05:18 | 18:05 | 05:21 -00:03 | 16:46 +01:19 |
| Sled Pull | 06:06 | 23:23 | 04:51 +01:15 | 22:07 +01:16 |
| Running 4 | 05:21 | 29:29 | 05:20 +00:01 | 26:58 +02:31 |
| Burpees Broad Jump | 06:33 | 34:50 | 05:14 +01:19 | 32:18 +02:32 |
| Running 5 | 05:30 | 41:23 | 05:30 +00:00 | 37:32 +03:51 |
| Rowing | 04:55 | 46:53 | 04:47 +00:08 | 43:02 +03:51 |
| Running 6 | 05:28 | 51:48 | 05:21 +00:07 | 47:49 +03:59 |
| Farmers Carry | 02:17 | 57:16 | 02:09 +00:08 | 53:10 +04:06 |
| Running 7 | 05:20 | 59:33 | 05:20 +00:00 | 55:19 +04:14 |
| Sandbag Lunges | 05:12 | 01:04:53 | 05:01 +00:11 | 01:00:39 +04:14 |
| Running 8 | 05:51 | 01:10:05 | 05:56 -00:05 | 01:05:40 +04:25 |
| Wall Balls | 05:31 | 01:15:56 | 06:24 -00:53 | 01:11:36 +04:20 |
| Roxzone | 03:21 | 01:24:41 | 06:41 -03:20 | 01:24:41 |
Training Strategy: Adrian should incorporate interval training into his routine to improve his cardiovascular endurance and speed. This could include high-intensity interval training (HIIT) workouts or fartlek training, combining periods of running at a faster pace with active recovery periods.
2. Burpees Broad Jump: Adrian's time for this segment was 01:39 slower than average. To improve performance in this area, he should focus on building strength and explosiveness.
Training Strategy: Adrian should incorporate exercises that specifically target his lower body power, such as plyometric exercises like box jumps, squat jumps, and explosive lunges. Additionally, he should work on his upper body strength to improve his burpee efficiency. Exercises like push-ups, pull-ups, and kettlebell swings can help develop upper body strength and enhance overall performance in this segment.
3. Running 1: Adrian's time for this segment was 01:01 slower than average. To improve his running performance, he should focus on increasing his speed and endurance.
Training Strategy: Adrian should incorporate interval training and tempo runs into his training routine. Interval training involves alternating between high-intensity running and recovery periods, while tempo runs involve sustained running at a comfortably hard pace. These training methods will help improve Adrian's running speed and endurance.
4. Sled Pull: Adrian's time for this segment was 00:57 slower than average. To improve performance in this area, he should focus on building upper body and core strength.
Training Strategy: Adrian should incorporate exercises that target his upper body and core, such as pull-ups, rows, planks, and Russian twists. Strengthening these areas will improve his ability to efficiently pull the sled and reduce his overall time.
5. Ski Erg: Adrian's time for this segment was 00:32 slower than average. To improve performance in this area, he should focus on building upper body and lower body strength.
Training Strategy: Adrian should incorporate exercises that target his upper body and lower body, such as kettlebell swings, lunges, and rowing exercises. Building strength in these areas will enhance his performance on the Ski Erg machine.
Overall, Adrian Fernandez had a strong performance in the Hyrox race. To improve his performance, he should focus on improving his overall fitness, reducing transition times, and targeting specific areas for improvement through tailored training strategies and techniques. By incorporating these suggestions into his training routine and implementing effective race strategies, Adrian can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Cooke Matthew | 2024 Dublin | 01:25:07 | |
| Cherif Nordine | 2024 Marseille | 01:24:34 | |
| Coley Andy | 2024 Glasgow | 01:24:11 | |
| Blackburn Dax | 2023 London | 01:24:16 | |
| Collins Neil | 2024 Chicago Navy Pier | 01:24:28 | |
| Watts Trevor | 2024 New York | 01:24:21 | |
| Tremaine Bryan | 2023 Anaheim | 01:24:23 | |
| De Casas David | 2024 Anaheim | 01:24:42 | |
| Tomkinson Robert | 2023 Hong Kong | 01:24:28 | |
| Stanley Craig | 2024 Sports Direct HYROX London | 01:24:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Chicago Navy Pier | 01:29:09 | |
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