Francis Adam Hyrox Result

Dive into this athlete’s performance at 2024 World Championships Nice 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 482 similar athletes.

Performance Highlights

WLS WLS Flag Men #172032 01:24:52 111th in AG | Top 13.4% 701st | Top 84.6%
-04:20
36:08
Run Total
-00:32
04:31
Avg. Lap
-00:26
03:50
Best Lap
+04:28
42:45
Workout Total
+00:33
05:20
Avg. Workout
-00:06
06:03
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 14 to 90.
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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

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!

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 230 to 344.
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Based on 482 athletes with similar finish time in Hyrox Pro Men

Station Showdown

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.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 140 to 590.
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Based on 482 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of Francis Adam's 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 Francis Adam hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -159 to 172.
End of interactive chart.
Based on 482 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4682 to 5092.
End of interactive chart.

Spread of Splits Time

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 Francis Adam’s 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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 840.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 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 06:02. Check the detail of the improvement plan below.

03:06 Potential Improvement 51.4% Focus During Training

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Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 786.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:06 09:50 to 06:44 51.4%
Sled Pull 01:06 07:17 to 06:11 18.2%
Burpees Broad Jump 00:49 05:11 to 04:22 13.5%
Farmers Carry 00:28 02:42 to 02:14 7.7%
Rowing 00:23 04:56 to 04:33 6.4%
Ski Erg 00:05 04:18 to 04:13 1.4%
Sled Push 00:05 03:43 to 03:38 1.4%
Sandbag Lunges 00:00 04:48 to 04:48 0.0%
Run Total 00:00 36:08 to 36:08 0.0%

Splits Time

Francis Adam Perfect Race
Splits Total Average Total
Running 1 04:13 00:00 04:19 -00:06 00:00 +00:00
Ski Erg 04:18 04:13 04:13 +00:05 04:19 -00:06
Running 2 03:50 08:31 04:39 -00:49 08:32 -00:01
Sled Push 03:43 12:21 03:50 -00:07 13:11 -00:50
Running 3 04:25 16:04 05:07 -00:42 17:01 -00:57
Sled Pull 07:17 20:29 06:32 +00:45 22:08 -01:39
Running 4 04:11 27:46 05:07 -00:56 28:40 -00:54
Burpees Broad Jump 05:11 31:57 04:34 +00:37 33:47 -01:50
Running 5 04:28 37:08 05:13 -00:45 38:21 -01:13
Rowing 04:56 41:36 04:36 +00:20 43:34 -01:58
Running 6 04:37 46:32 05:06 -00:29 48:10 -01:38
Farmers Carry 02:42 51:09 02:20 +00:22 53:16 -02:07
Running 7 04:49 53:51 05:11 -00:22 55:36 -01:45
Sandbag Lunges 04:48 58:40 05:14 -00:26 01:00:47 -02:07
Running 8 05:38 01:03:28 05:44 -00:06 01:06:01 -02:33
Wall Balls 09:50 01:09:06 06:58 +02:52 01:11:45 -02:39
Roxzone 06:03 01:24:52 06:09 -00:06 01:24:52
Based on 482 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Adam Francis showcased a commendable performance at the 2024 World Championships in Nice, finishing in the top 46% of all athletes and top 53% in his age group. Notably, Adam's total running time was 04:31 faster than average, highlighting his strength as a runner. This suggests that Adam has a runner profile, excelling significantly in the running segments where he consistently ranked high, especially in Running 2 and Running 4 where he was substantially faster than average. However, his roxzone time indicates room for improvement in overall fitness and transition speed between exercises. The pacing across the race suggests Adam started strong but encountered challenges in strength-focused exercises, indicating a need for a more balanced training approach emphasizing both running and strength training.

Segments to Improve:

  • Wall Balls: Adam's performance in Wall Balls was significantly below average, indicating a critical area for improvement. To enhance this, Adam should focus on increasing lower body and core strength through exercises like squats, thrusters, and medicine ball throws. Practicing wall balls with varied weights and heights can also improve technique and endurance. Incorporating high-intensity interval training (HIIT) with wall balls can help simulate race conditions and improve both strength and cardiovascular endurance.
  • Sled Pull: Another area for improvement is the Sled Pull, where Adam's time was slower than average. To address this, incorporating specific strength training focused on the posterior chain muscles, including deadlifts, Romanian deadlifts, and weighted pull exercises, will be beneficial. Additionally, practicing sled pulls with increasing weight and resistance can help build the specific strength and technique required.
  • Burpees Broad Jump: Adam's performance in this segment was below average, indicating a need for improvement in explosive power and coordination. Plyometric exercises such as box jumps, squat jumps, and lunges can enhance explosive strength, while practicing the specific movement of burpees broad jump will improve efficiency and stamina in this exercise.
  • Farmers Carry: To improve in this segment, Adam should focus on grip strength and core stability. Exercises like dead hangs, grip squeezes, farmer's walks with increasing distances and weights, and core strengthening exercises will be beneficial. Technique adjustments, such as focusing on posture and efficient weight distribution, can also enhance performance.

Race Strategies:

  • Transition Efficiency: Adam should work on reducing roxzone time by practicing quicker transitions between exercises. This can be achieved through simulated race circuits in training, where Adam practices moving swiftly from one exercise to the next, focusing on minimizing rest and optimizing equipment handling.
  • Pacing Strategy: Given Adam's runner profile, a more balanced pacing strategy that conserves energy for strength-focused segments could improve overall performance. Implementing interval training with a mix of running and strength exercises can help Adam develop a more sustainable race pace.
  • Mental and Tactical Preparation: Mental resilience training, including visualization techniques and tactical race planning, can help Adam manage challenging segments more effectively. Setting mini-goals for each segment and practicing mindfulness can maintain focus and reduce performance anxiety.
  • Nutrition and Recovery: A focus on nutrition to support training and recovery, including adequate protein intake for muscle repair and carbohydrates for energy, will be crucial. Additionally, incorporating active recovery and mobility work will help maintain flexibility and reduce injury risk.

By addressing these specific areas of improvement through targeted training and strategic race planning, Adam Francis can elevate his performance in future HYROX races, leveraging his running strengths while overcoming weaknesses in strength-focused challenges.

Similar Athletes
El Gorfty Mohamed 2023 Bilbao 01:25:19
Thompson Cody 2024 New York 01:24:33
Vellerino Garcia Juan Manuel 2023 Barcelona 01:25:06
Estade Miguel 2024 Madrid 01:25:05
Holweg David World Championships 01:25:17
De Koning Roger 2024 Amsterdam 01:24:29
Murillo Joshua 2022 Los Angeles 01:25:07
Moran Dylin 2023 Dallas 01:24:59
Tomasin Marco 2024 Milan 01:25:14
Bohne Patrick World Championships 01:24:40

Measure Your Performance Against Top Athletes

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