Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Filamor Francis

Filamor Francis Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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

PHI PHI Flag Men 40-44 #163004 01:29:28 57th in AG | Top 33.5% 415th | Top 40.2%
+02:17
46:31
Run Total
+00:18
05:49
Avg. Lap
+00:32
05:15
Best Lap
-02:01
35:57
Workout Total
-00:15
04:29
Avg. Workout
-00:13
07:05
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 Filamor Francis'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 Filamor Francis'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 Filamor Francis'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 Filamor Francis'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 04:01. Check the detail of the improvement plan below.

03:09 Potential Improvement 78.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:09 46:31 to 43:22 78.4%
Farmers Carry 00:17 02:27 to 02:10 7.1%
Rowing 00:13 05:03 to 04:50 5.4%
Sled Pull 00:12 05:09 to 04:57 5.0%
Sandbag Lunges 00:10 05:19 to 05:09 4.1%
Ski Erg 00:00 04:17 to 04:17 0.0%
Sled Push 00:00 02:23 to 02:23 0.0%
Burpees Broad Jump 00:00 05:07 to 05:07 0.0%
Wall Balls 00:00 06:12 to 06:12 0.0%

Splits Time

Filamor Francis Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 04:47 +00:12 00:00 +00:00
Ski Erg 04:17 04:59 04:30 -00:13 04:47 +00:12
Running 2 05:15 09:16 05:06 +00:09 09:17 -00:01
Sled Push 02:23 14:31 03:03 -00:40 14:23 +00:08
Running 3 05:43 16:54 05:35 +00:08 17:26 -00:32
Sled Pull 05:09 22:37 05:12 -00:03 23:01 -00:24
Running 4 05:41 27:46 05:34 +00:07 28:13 -00:27
Burpees Broad Jump 05:07 33:27 05:42 -00:35 33:47 -00:20
Running 5 05:57 38:34 05:45 +00:12 39:29 -00:55
Rowing 05:03 44:31 04:54 +00:09 45:14 -00:43
Running 6 06:15 49:34 05:35 +00:40 50:08 -00:34
Farmers Carry 02:27 55:49 02:17 +00:10 55:43 +00:06
Running 7 06:29 58:16 05:34 +00:55 58:00 +00:16
Sandbag Lunges 05:19 01:04:45 05:25 -00:06 01:03:34 +01:11
Running 8 06:15 01:10:04 06:16 -00:01 01:08:59 +01:05
Wall Balls 06:12 01:16:19 06:55 -00:43 01:15:15 +01:04
Roxzone 07:05 01:29:28 07:18 -00:13 01:29:28
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Francis! First off, congrats on completing the 2024 Hong Kong HYROX! Finishing in the top 15% overall is no small feat, especially with 2,712 athletes in the mix! With an overall time of 01:29:28 and ranking 57th in your age group, you’re clearly pushing it. But let’s break it down a bit further.

Your pacing was quite interesting—looks like you might have started a little too fast in Running 1. While that initial burst of speed can feel great, it’s important to find a rhythm that you can maintain throughout the race. Your overall running time of 00:46:31 suggests a bit more strength training might be in order, as your time was 2:06 slower than average. But don’t worry, we can work on that! Based on your splits, you’ve got a hybrid profile, but the running component is where we can see the most potential for improvement.

Segments to Improve:

Let’s take a closer look at the segments that need some love:

  • Running 6 (00:06:15): This was your slowest segment and could have cost you valuable time. To improve your endurance and pace, try incorporating interval training—short bursts of high-intensity running followed by recovery periods. For example, sprint for 1 minute, then jog for 2 minutes, and repeat for 20-30 minutes.
  • Running 7 (00:06:29): Another segment where you lost time. Consider adding a longer run each week to build your aerobic capacity. Aim for a steady-state run, focusing on maintaining a consistent pace over 60 minutes or more.
  • Roxzone (00:07:05): Transition times are crucial! Practice quick transitions between workouts. Set up a mini circuit at the gym and time yourself moving from one exercise to the next without rest.
  • Sled Pull (00:05:09): You were only slightly above average here, but there’s room for improvement. To boost your strength, incorporate weighted sled drags into your training. Focus on proper form and engage your core to maintain stability.
  • Farmers Carry (00:02:27): This is a great opportunity to increase grip strength. Use heavier weights and try different distances to build endurance. Incorporate single-arm carries to challenge your stability.
  • Wall Balls (00:06:12): You can shave off some time here by working on your squat form. Practice doing wall balls at a consistent pace, focusing on explosive movements. Maybe even challenge yourself with a few extra reps each session!
  • Burpees Broad Jump (00:05:07): While you did well here, refining your technique can help. Focus on your landing position and make sure you’re using your legs to power the jump rather than overexerting your upper body.
  • Rowing (00:05:03): Rowing is all about technique and rhythm. Spend some time focusing on your form—keep your back straight and engage your core. Incorporate intervals on the rower as well to boost your endurance.
Race Strategies:

Now that we’ve pinpointed areas for improvement, let’s discuss some race strategies:

  • Pacing: Start conservatively! Aim for a pace you know you can sustain. The first running segment is crucial; a strong start is important, but don’t let the excitement lead to an early burnout.
  • Transitions: Use your Roxzone time wisely. Practicing transitions in training will help you move smoothly from one exercise to the next. Remember, a second saved here is a second gained on the finish line!
  • Nutrition: Fuel your body properly before the race. A balanced meal with carbs, proteins, and healthy fats will help you maintain energy levels. Don’t forget to hydrate, too!
  • Mindset: Stay positive. Remind yourself that each segment is just a small part of the overall race. Keep your head in the game and push through those tough moments!
Conclusion:

Francis, you’re doing great things out there! Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep that fire burning, and let’s work on those segments! With a focused plan, you’ll be crushing your next HYROX event before you know it. And hey, if running was easy, it would be called “sitting”! 💪

Keep pushing, stay committed, and enjoy the journey. You’ve got this, and I’m here to help you every step of the way!

— The Rox-Coach

Similar Athletes
Morte Corredera Marc 2023 Barcelona 01:29:49
Rizzello Rocco 2024 Rimini 01:29:46
Winters Michael John 2024 Madrid 01:29:21
Mellick Joe 2024 Melbourne 01:29:58
Westermann Kristian 2024 Köln 01:29:28
Parker Mathieu 2024 London 01:29:29
Rousing Anders 2024 Copenhagen 01:29:07
Van Veelen Martijn 2024 Rotterdam 01:29:19
Delahunt Tom 2024 Sydney 01:29:10
Folio Jean Ludovic 2024 Paris 01:29:54

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