Fernandez Francois Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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

BEL BEL Flag Men 45-49 #115036 01:44:24 80th in AG | Top 80.8% 1107th | Top 80.2%
-00:36
50:23
Run Total
-00:03
06:18
Avg. Lap
-00:26
04:47
Best Lap
+02:58
47:13
Workout Total
+00:23
05:54
Avg. Workout
-02:22
06:53
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 Fernandez Francois'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 Francois'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 Fernandez Francois'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 Fernandez Francois'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 07:17. Check the detail of the improvement plan below.

02:35 Potential Improvement 35.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:35 08:38 to 06:03 35.5%
Farmers Carry 02:17 04:54 to 02:37 31.4%
Sled Push 01:15 04:48 to 03:33 17.2%
Run Total 00:58 50:23 to 49:25 13.3%
Rowing 00:12 05:23 to 05:11 2.7%
Ski Erg 00:00 04:31 to 04:31 0.0%
Burpees Broad Jump 00:00 05:18 to 05:18 0.0%
Sandbag Lunges 00:00 05:59 to 05:59 0.0%
Wall Balls 00:00 07:42 to 07:42 0.0%

Splits Time

Fernandez Francois Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 05:16 -00:18 00:00 +00:00
Ski Erg 04:31 04:58 04:43 -00:12 05:16 -00:18
Running 2 04:47 09:29 05:47 -01:00 09:59 -00:30
Sled Push 04:48 14:16 03:28 +01:20 15:46 -01:30
Running 3 04:55 19:04 06:23 -01:28 19:14 -00:10
Sled Pull 08:38 23:59 06:03 +02:35 25:37 -01:38
Running 4 05:20 32:37 06:22 -01:02 31:40 +00:57
Burpees Broad Jump 05:18 37:57 07:03 -01:45 38:02 -00:05
Running 5 05:25 43:15 06:39 -01:14 45:05 -01:50
Rowing 05:23 48:40 05:14 +00:09 51:44 -03:04
Running 6 05:37 54:03 06:26 -00:49 56:58 -02:55
Farmers Carry 04:54 59:40 02:37 +02:17 01:03:24 -03:44
Running 7 12:50 01:04:34 06:27 +06:23 01:06:01 -01:27
Sandbag Lunges 05:59 01:17:24 06:32 -00:33 01:12:28 +04:56
Running 8 06:33 01:23:23 07:34 -01:01 01:19:00 +04:23
Wall Balls 07:42 01:29:56 08:35 -00:53 01:26:34 +03:22
Roxzone 06:53 01:44:24 09:15 -02:22 01:44:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Francois Fernandez's performance in the 2024 Rotterdam HYROX race places him in the top 56% of his age group and overall, which is a commendable achievement. His total running time was 01:00 faster than average, indicating a strong running profile. However, there's a noticeable contrast in his performance across different segments. Specifically, Francois excelled in running and some exercise zones like the Ski Erg and Burpees Broad Jump, showcasing his endurance and explosive strength. On the other hand, his performance in the Sled Pull, Sled Push, and Farmers Carry suggests areas for improvement, particularly in strength-oriented challenges. His pacing strategy seems well-managed in the initial running segments but shows a significant drop in the last running segment, indicating possible fatigue management issues or an overly aggressive start.

Segments to Improve:

  • Sled Pull & Sled Push: Francois's performance in these segments was significantly below average. To improve, focus on building lower body strength and power. Incorporate exercises like heavy sled drags and pushes, squats, deadlifts, and leg presses into the training routine. Practice the specific technique of leaning into the sled with a straight back to maximize efficiency. Interval training with heavy sled work can simulate the race conditions and improve both strength and endurance.
  • Farmers Carry: This segment was Francois's weakest. To enhance performance, grip strength and core stability exercises are crucial. Implement farmer's walks with gradually increasing weights, dead hangs for time to improve grip endurance, and planks and deadlifts for core and back strength. Transition practice, moving quickly from running to carrying, can also reduce overall time.
  • Wall Balls & Rowing: While not as critical as the sled and carry segments, improvements here can contribute significantly to Francois's overall time. For Wall Balls, focus on squat depth and explosive power. Incorporate wall ball shots into high-intensity interval training (HIIT) sessions, aiming for speed and accuracy with minimal rest. For Rowing, emphasize technique and efficiency; work on maintaining a strong, consistent stroke rate and practice interval sprints to improve cardiovascular endurance.

Race Strategies:

  • Energy Management: Analyzing Francois's pacing, it's advisable to adopt a more conservative start, ensuring energy reserves for strength-demanding segments and the final running leg. Practicing pacing strategies during training, such as negative splits in run training, can help manage this.
  • Transition Efficiency: With a faster-than-average roxzone time, there's still room for improvement in transitions. Practicing quick transitions in training, moving efficiently between running and exercise stations, can shave seconds off the overall time. This includes setting up and leaving exercise stations with minimal time wasted.
  • Mental Preparation: Given the apparent drop in performance in later segments, mental toughness training can be beneficial. Techniques such as visualization, goal setting, and competitive simulation can prepare Francois for the rigors of the race and maintain focus throughout.
  • Nutrition and Recovery: Ensuring optimal nutrition before and during the race can impact performance, especially in longer events like HYROX. Focus on a diet rich in carbohydrates and proteins for energy and muscle repair. Adequate hydration and recovery strategies, including stretching, foam rolling, and possibly cold water immersion, should be integrated into the training regimen.

By focusing on these targeted improvements and strategies, Francois Fernandez can potentially elevate his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced profile between running and strength exercises.

Similar Athletes
Cox Michael 2022 London 01:44:27
Sale Scott 2022 Chicago 01:44:08
Murray Alex 2024 Paris 01:44:20
Sun Liliang 2019 Wien 01:44:12
Pretorius Jarryd 2024 Perth 01:44:12
Perekietko Damian 2024 Katowice 01:43:55
Kröger Vincent 2019 Hamburg 01:44:18
Rincun Dumitru 2024 Turin 01:43:58
Lakhai Khai 2024 Singapore National Stadium 01:44:52
Scheibner David 2024 Berlin 01:44:09

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