Francis Joshua
Hyrox Result
Dive into this athlete’s performance at 2024 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
655 similar athletes.
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 655 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 655 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Francis Joshua'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 Joshua'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 655 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 Francis Joshua'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 Francis Joshua'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
02:42.
Check the detail of the improvement plan below.
01:20
Potential Improvement
49.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joshua Francis showcased a fantastic performance in the 2024 Birmingham HYROX event. He secured a position in the top 1% of athletes, both overall and within his age group (30-34). This is a testament to his strength and endurance. His overall time was 01:04:50, indicating a strong sense of pacing and stamina.
His total running time was 00:32:36, which was 51 seconds faster than the average time. This suggests that Joshua is more of a runner profile than strength-based, as he was able to gain time in the running segments. However, he seemed to have started a bit slower in the first running segment (01:05 slower than average), which he managed to make up in the later segments.
Segments to Improve:
- Wall Balls: Joshua fell behind in this segment, taking a minute longer than the average time. To improve his Wall Balls performance, he should incorporate more strength and conditioning exercises into his training routine. Things like squats, lunges, and kettlebell swings can help improve his lower body strength and power. Additionally, practising the Wall Balls exercise itself with varying weights could help him get more comfortable with the movement and increase his speed.
- Roxzone: Joshua also took longer in the Roxzone, indicating a need for better transition speed and overall fitness. Incorporating interval training and high-intensity workouts can help improve his fitness level, while practising transitions between exercises can make him more efficient during these segments.
- Sled Pull and Farmers Carry: These strength-based exercises were also areas where Joshua lost time. Incorporating more strength training into his routine will be crucial for improving these segments. Deadlifts, farmer walks, and sled pushes/pulls can help enhance his overall strength.
Race Strategies:
For better performance in future races, Joshua should consider the following strategies:
- Start Strong: Joshua started slower in the initial running segment. He needs to ensure a strong start to gain an early advantage and set a good pace for the rest of the race.
- Focus on transitions: Joshua should work on reducing his transition time between exercises. He can do this by practising transitions during training, ensuring he knows the most efficient way to move from one exercise to the next.
- Maintain pace: Joshua's overall running time was faster than average, indicating good pacing. He should aim to maintain this in future races while also focusing on strength segments to improve his overall time.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Ready to conquer your next race?
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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