Dive into this athlete’s performance at 2023 London 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 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.
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.
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 05:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:19 | 40:45 to 39:26 | 26.1% |
| Sled Push | 01:13 | 03:41 to 02:28 | 24.1% |
| Wall Balls | 01:03 | 06:33 to 05:30 | 20.8% |
| Farmers Carry | 00:39 | 02:33 to 01:54 | 12.9% |
| Sandbag Lunges | 00:37 | 05:03 to 04:26 | 12.2% |
| Ski Erg | 00:12 | 04:28 to 04:16 | 4.0% |
| Sled Pull | 00:00 | 04:05 to 04:05 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:27 to 04:27 | 0.0% |
| Rowing | 00:00 | 04:32 to 04:32 | 0.0% |
| Francis Adam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:31 | 00:00 | 04:22 -00:51 | 00:00 +00:00 |
| Ski Erg | 04:28 | 03:31 | 04:21 +00:07 | 04:22 -00:51 |
| Running 2 | 04:38 | 07:59 | 04:44 -00:06 | 08:43 -00:44 |
| Sled Push | 03:41 | 12:37 | 02:44 +00:57 | 13:27 -00:50 |
| Running 3 | 05:00 | 16:18 | 05:07 -00:07 | 16:11 +00:07 |
| Sled Pull | 04:05 | 21:18 | 04:35 -00:30 | 21:18 +00:00 |
| Running 4 | 05:07 | 25:23 | 05:06 +00:01 | 25:53 -00:30 |
| Burpees Broad Jump | 04:27 | 30:30 | 04:55 -00:28 | 30:59 -00:29 |
| Running 5 | 05:22 | 34:57 | 05:15 +00:07 | 35:54 -00:57 |
| Rowing | 04:32 | 40:19 | 04:41 -00:09 | 41:09 -00:50 |
| Running 6 | 05:45 | 44:51 | 05:08 +00:37 | 45:50 -00:59 |
| Farmers Carry | 02:33 | 50:36 | 02:04 +00:29 | 50:58 -00:22 |
| Running 7 | 05:24 | 53:09 | 05:07 +00:17 | 53:02 +00:07 |
| Sandbag Lunges | 05:03 | 58:33 | 04:45 +00:18 | 58:09 +00:24 |
| Running 8 | 06:01 | 01:03:36 | 05:35 +00:26 | 01:02:54 +00:42 |
| Wall Balls | 06:33 | 01:09:37 | 05:58 +00:35 | 01:08:29 +01:08 |
| Roxzone | 04:36 | 01:20:39 | 06:12 -01:36 | 01:20:39 |
In terms of his splits analysis, Adam performed particularly well in the running 1 segment, finishing 45 seconds faster than the average time. He also performed well in the sled pull segment, finishing 49 seconds faster than average. These strengths indicate that Adam has good running and pulling abilities.
For the sled push segment, Adam can benefit from improving his overall fitness and his transition time. By increasing his overall fitness, he will have more strength and endurance to push the sled faster. Additionally, working on his transition time will help him minimize the time spent between the exercise zones. To improve his transition time, he can practice quick and efficient movements between exercises, focusing on maintaining momentum and minimizing rest.
For the wall balls segment, Adam should focus on improving his strength and technique. Wall balls require a combination of strength and coordination. To improve his strength, Adam can incorporate exercises such as squats, lunges, and overhead presses into his training routine. Additionally, he should practice proper form and technique for wall balls, ensuring that he is using his legs and core effectively to generate power and accuracy.
In terms of his profile, Adam's total running time was 01:43 slower than average, indicating that he may benefit from focusing more on his running abilities. Incorporating more running-specific training into his routine, such as interval training, tempo runs, and hill sprints, can help improve his overall running performance.
Overall, Adam Francis had a strong performance in the Hyrox race but can benefit from focusing on specific areas of improvement. By targeting the sled push and wall balls segments, and implementing the suggested training strategies and techniques, Adam can enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Alexander Phil | 2023 Dublin | 01:20:37 | |
| Kristiansen Daniel | 2024 Manchester | 01:20:43 | |
| Clarke Nick | 2024 Taipei | 01:21:04 | |
| Conway George | 2024 London | 01:20:09 | |
| Duncan Timothy | 2024 Sydney | 01:20:09 | |
| Bucklitsch Tim | 2024 Hamburg | 01:20:17 | |
| Csomore Michael | 2024 Sydney | 01:20:30 | |
| Dettman Stuart | 2024 Sydney | 01:20:15 | |
| Latini Michele | 2024 Milan | 01:20:18 | |
| Deming Jack | 2024 Washington - North American Championships | 01:20:09 | |
| 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 | |
| 2024 Copenhagen | 02:11:46 | |
| 2024 Malaga | 02:11:46 | |
| 2023 London | 01:45:39 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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