Dive into this athlete’s performance at 2023 Dallas 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 06:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 02:09 (From 07:04 to 04:55) | 34.6% |
| Sandbag Lunges | 01:30 (From 06:37 to 05:07) | 24.1% |
| Sled Push | 01:03 (From 03:55 to 02:52) | 16.9% |
| Farmers Carry | 00:50 (From 02:59 to 02:09) | 13.4% |
| Wall Balls | 00:36 (From 07:04 to 06:28) | 9.7% |
| Ski Erg | 00:05 (From 04:32 to 04:27) | 1.3% |
| BBJ | 00:00 (From 04:56 to 04:56) | 0.0% |
| Rowing | 00:00 (From 04:48 to 04:48) | 0.0% |
| Run Total | 00:00 (From 41:41 to 41:41) | 0.0% |
| Quijano Francisco | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:33 | 00:00 | 04:46 -00:13 | 00:00 +00:00 |
| Ski Erg | 04:32 | 04:33 | 04:30 +00:02 | 04:46 -00:13 |
| Running 2 | 04:54 | 09:05 | 05:06 -00:12 | 09:16 -00:11 |
| Sled Push | 03:55 | 13:59 | 03:01 +00:54 | 14:22 -00:23 |
| Running 3 | 04:50 | 17:54 | 05:33 -00:43 | 17:23 +00:31 |
| Sled Pull | 07:04 | 22:44 | 05:09 +01:55 | 22:56 -00:12 |
| Running 4 | 05:20 | 29:48 | 05:33 -00:13 | 28:05 +01:43 |
| Burpees Broad Jump | 04:56 | 35:08 | 05:39 -00:43 | 33:38 +01:30 |
| Running 5 | 05:34 | 40:04 | 05:44 -00:10 | 39:17 +00:47 |
| Rowing | 04:48 | 45:38 | 04:53 -00:05 | 45:01 +00:37 |
| Running 6 | 05:24 | 50:26 | 05:35 -00:11 | 49:54 +00:32 |
| Farmers Carry | 02:59 | 55:50 | 02:16 +00:43 | 55:29 +00:21 |
| Running 7 | 05:10 | 58:49 | 05:33 -00:23 | 57:45 +01:04 |
| Sandbag Lunges | 06:37 | 01:03:59 | 05:24 +01:13 | 01:03:18 +00:41 |
| Running 8 | 06:00 | 01:10:36 | 06:15 -00:15 | 01:08:42 +01:54 |
| Wall Balls | 07:04 | 01:16:36 | 06:51 +00:13 | 01:14:57 +01:39 |
| Roxzone | 05:30 | 01:29:02 | 07:14 -01:44 | 01:29:02 |
His overall time of 01:29:02 is commendable, and he showed particular strength in the running portion of the race, with a total running time of 00:41:41. This is 41 seconds faster than the average time, indicating that he has good running capabilities. His best running lap was completed in 00:04:33, which was 3 seconds faster than the average time.
To improve performance in the Sled Pull, Francisco should focus on building strength and power. Incorporating exercises such as deadlifts, squats, and kettlebell swings into his training routine will help improve his overall strength and make the Sled Pull easier. Additionally, practicing proper technique and form for the Sled Pull will also be beneficial.
For the Sandbag Lunges segment, Francisco should work on improving his endurance and stability. Incorporating lunges, squats, and step-ups into his training routine will help strengthen his lower body and improve his lunging ability. He should also focus on maintaining proper form and stability throughout the movement.
In the Farmers Carry segment, Francisco should focus on increasing his grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and grip exercises like plate pinches will help improve his grip strength. Additionally, incorporating cardio exercises such as running or rowing into his training routine will improve his overall endurance for this segment.
To improve performance in the Sled Push segment, Francisco should work on improving his overall strength and power. Incorporating exercises such as sled pushes, squats, and push-ups into his training routine will help improve his pushing ability. Additionally, practicing proper technique and form for the Sled Push will also be beneficial.
In the Wall Balls segment, Francisco should focus on improving his overall strength and endurance. Incorporating exercises such as squats, lunges, and thrusters into his training routine will help improve his lower body strength and endurance. Additionally, practicing proper form and technique for the Wall Balls will also be beneficial.
Additionally, he should strategize his approach to the segments where he tends to lose time. For example, in the Sled Pull and Sandbag Lunges segments, he should focus on maintaining a steady pace and not rushing through the movements. This will help conserve energy and prevent early fatigue.
Furthermore, Francisco should pay attention to his transition times in the roxzone. While his current roxzone time is faster than average, he should aim to further reduce this time by improving his overall fitness and transition speed. This can be achieved through specific training drills that focus on transitioning between exercises quickly and efficiently.
Overall, Francisco should continue to focus on his strengths in the running segments while also dedicating time to improve his performance in the identified areas. With a targeted training plan and strategic race strategies, he has the potential to further improve his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Kim Minseok | 2024 Incheon | 01:29:09 | |
| Lovendusky Nicholas | 2019 New York | 01:28:40 | |
| Shannon Jonathan | 2024 London | 01:28:42 | |
| Blom Peter | 2024 Amsterdam | 01:28:38 | |
| Rama Pedro | 2023 Madrid | 01:28:44 | |
| Troya Ramajo Unai | 2023 Malaga | 01:28:59 | |
| Dastugue Quentin | 2023 Paris | 01:29:14 | |
| Fiedler Stefan | 2019 Nürnberg | 01:28:51 | |
| Chang Nate | 2023 Anaheim | 01:28:52 | |
| Jozefiak Grzegorz | 2024 Poznan | 01:28:40 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Quijano Francisco
