A Lake Francesca Hyrox Result

Dive into this athlete’s performance at 2023 Birmingham 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

GBR GBR Flag Women 30-34 #183021 01:26:21 42nd in AG | Top 40.4% 173rd | Top 32.5%
+03:22
47:42
Run Total
+00:25
05:58
Avg. Lap
-00:16
04:37
Best Lap
-01:55
33:31
Workout Total
-00:14
04:11
Avg. Workout
-01:19
05:11
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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire A Lake Francesca'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 A Lake Francesca'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 Women

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 A Lake Francesca'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 Women

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 A Lake Francesca'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 05:50. Check the detail of the improvement plan below.

04:32 Potential Improvement 77.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:32 47:42 to 43:10 77.7%
Sled Pull 00:33 05:34 to 05:01 9.4%
Sandbag Lunges 00:25 04:42 to 04:17 7.1%
Ski Erg 00:11 05:06 to 04:55 3.1%
Rowing 00:05 05:15 to 05:10 1.4%
Farmers Carry 00:03 02:04 to 02:01 0.9%
Wall Balls 00:01 04:06 to 04:05 0.3%
Sled Push 00:00 02:22 to 02:22 0.0%
Burpees Broad Jump 00:00 04:22 to 04:22 0.0%

Splits Time

A Lake Francesca Perfect Race
Splits Total Average Total
Running 1 04:37 00:00 04:58 -00:21 00:00 +00:00
Ski Erg 05:06 04:37 05:02 +00:04 04:58 -00:21
Running 2 05:44 09:43 05:18 +00:26 10:00 -00:17
Sled Push 02:22 15:27 02:35 -00:13 15:18 +00:09
Running 3 05:59 17:49 05:35 +00:24 17:53 -00:04
Sled Pull 05:34 23:48 05:27 +00:07 23:28 +00:20
Running 4 06:11 29:22 05:36 +00:35 28:55 +00:27
Burpees Broad Jump 04:22 35:33 05:43 -01:21 34:31 +01:02
Running 5 06:15 39:55 05:44 +00:31 40:14 -00:19
Rowing 05:15 46:10 05:17 -00:02 45:58 +00:12
Running 6 06:13 51:25 05:38 +00:35 51:15 +00:10
Farmers Carry 02:04 57:38 02:11 -00:07 56:53 +00:45
Running 7 06:18 59:42 05:37 +00:41 59:04 +00:38
Sandbag Lunges 04:42 01:06:00 04:30 +00:12 01:04:41 +01:19
Running 8 06:30 01:10:42 05:59 +00:31 01:09:11 +01:31
Wall Balls 04:06 01:17:12 04:41 -00:35 01:15:10 +02:02
Roxzone 05:11 01:26:21 06:30 -01:19 01:26:21
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Francesca A Lake performed well in the Hyrox race, finishing in the top 10% of all athletes and in the top 12% of her age group. Her overall time of 01:26:21 was solid, but there are areas where she can make improvements to further enhance her performance.

Based on the splits analysis, Francesca's total running time of 00:47:42 was 04:45 slower than the average for her finish time. This suggests that she should focus on improving her overall fitness and transition time in order to decrease the time spent in the roxzone. Additionally, her total running time was slower than average, indicating that she may benefit from more training in running.

Segments to Improve


1. Running 7:
Francesca's time of 00:06:18 in this segment was 00:41 slower than average. To improve her performance in this segment, she can focus on increasing her running speed and endurance. Specific training strategies could include interval training, hill sprints, and tempo runs. Incorporating strength exercises that target the muscles used in running, such as lunges and squats, can also help improve running performance.

2. Running 6:
Francesca's time of 00:06:13 in this segment was 00:35 slower than average. To improve her performance, she can work on increasing her running speed and endurance through similar training strategies as mentioned for Running 7.

3. Running 4:
Francesca's time of 00:06:11 in this segment was 00:34 slower than average. Similar to the previous segments, she can focus on increasing her running speed and endurance through interval training, hill sprints, and tempo runs. Incorporating exercises that target the muscles used in running, such as plyometric drills and agility exercises, can also be beneficial.

4. Running 5:
Francesca's time of 00:06:15 in this segment was 00:32 slower than average. To improve her performance, she can incorporate high-intensity interval training (HIIT) workouts that combine running with bodyweight exercises, such as burpees and mountain climbers. This will help improve her overall cardiovascular fitness and running speed.

Strategies


During the race, Francesca can implement the following strategies for better performance:

1. Pacing:
It is important for Francesca to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in missed opportunities to gain time. She should aim to find a sustainable pace that allows her to maintain a strong effort level.

2. Transitions:
Francesca should aim to minimize her transition time in the roxzone. This can be achieved through efficient movement and preparation. Practicing quick transitions during training sessions and visualizing the transitions beforehand can help improve her overall race time.

3. Mental Preparation:
It is crucial for Francesca to stay mentally focused and motivated throughout the race. Developing a positive mindset and utilizing mental strategies, such as visualization and positive self-talk, can help her push through challenging moments and maintain a strong performance.

Overall, with a focus on improving running speed and endurance, optimizing roxzone transitions, and implementing effective race strategies, Francesca A Lake can continue to improve her performance in future Hyrox races.

Similar Athletes
Gładysz Joanna 2024 Poznan 01:26:50
Gunther Allison 2024 Chicago Navy Pier 01:26:51
Weilow Elin 2024 Malaga 01:26:21
Powell Bronwyn 2023 Milan 01:26:41
Nygren Josefin 2023 Stockholm 01:25:52
De Marchi Barbara 2024 Milan 01:26:31
Goncalves Schwarz Carina 2024 Vienna - European Championship 01:26:11
Weinberger Anika 2024 Hamburg 01:26:33
Dora Bernadett 2024 Hamburg 01:26:19
Millar Janie 2024 Manchester 01:26:09

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