Dive into this athlete’s performance at 2023 London 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 731 similar athletes.
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.
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.
This section showcases the entire De Fano Francesco'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 De Fano Francesco's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 De Fano Francesco'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.
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 De Fano Francesco'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 04:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:23 | 56:26 to 52:03 | 92.6% |
| Sandbag Lunges | 00:21 | 07:13 to 06:52 | 7.4% |
| Ski Erg | 00:00 | 04:21 to 04:21 | 0.0% |
| Sled Push | 00:00 | 03:23 to 03:23 | 0.0% |
| Sled Pull | 00:00 | 05:01 to 05:01 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:11 to 07:11 | 0.0% |
| Rowing | 00:00 | 04:55 to 04:55 | 0.0% |
| Farmers Carry | 00:00 | 02:24 to 02:24 | 0.0% |
| Wall Balls | 00:00 | 09:00 to 09:00 | 0.0% |
| De Fano Francesco | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:35 | 00:00 | 05:25 -00:50 | 00:00 +00:00 |
| Ski Erg | 04:21 | 04:35 | 04:48 -00:27 | 05:25 -00:50 |
| Running 2 | 06:17 | 08:56 | 06:02 +00:15 | 10:13 -01:17 |
| Sled Push | 03:23 | 15:13 | 03:41 -00:18 | 16:15 -01:02 |
| Running 3 | 06:16 | 18:36 | 06:44 -00:28 | 19:56 -01:20 |
| Sled Pull | 05:01 | 24:52 | 06:33 -01:32 | 26:40 -01:48 |
| Running 4 | 06:59 | 29:53 | 06:43 +00:16 | 33:13 -03:20 |
| Burpees Broad Jump | 07:11 | 36:52 | 07:38 -00:27 | 39:56 -03:04 |
| Running 5 | 07:48 | 44:03 | 07:03 +00:45 | 47:34 -03:31 |
| Rowing | 04:55 | 51:51 | 05:22 -00:27 | 54:37 -02:46 |
| Running 6 | 06:57 | 56:46 | 06:51 +00:06 | 59:59 -03:13 |
| Farmers Carry | 02:24 | 01:03:43 | 02:44 -00:20 | 01:06:50 -03:07 |
| Running 7 | 06:59 | 01:06:07 | 06:49 +00:10 | 01:09:34 -03:27 |
| Sandbag Lunges | 07:13 | 01:13:06 | 07:00 +00:13 | 01:16:23 -03:17 |
| Running 8 | 10:40 | 01:20:19 | 08:22 +02:18 | 01:23:23 -03:04 |
| Wall Balls | 09:00 | 01:30:59 | 09:13 -00:13 | 01:31:45 -00:46 |
| Roxzone | 11:25 | 01:51:14 | 10:16 +01:09 | 01:51:14 |
Francesco's total running time of 00:56:26 is 03:40 slower than the average. This suggests that he may need to focus on improving his overall fitness and transition time between exercises. Additionally, his running performance could benefit from further training.
To improve his performance in these segments, Francesco should consider the following training strategies and techniques:
1. Run Total: Francesco lost significant time in the overall running portion of the race. To improve his running performance, he should incorporate more running-specific training into his workout routine. This could include interval training, hill sprints, and tempo runs. By focusing on improving his running endurance and speed, Francesco can reduce his overall running time.
2. Running 8: Francesco experienced a slower pace in this segment. To improve, he should incorporate strength training exercises that target his leg muscles, such as squats, lunges, and plyometric exercises. Additionally, practicing running with added resistance, such as running with a weighted vest or pushing a sled, can help improve his running strength and speed.
3. Roxzone: Francesco's time in the transition zones was slower than average. To improve this segment, he should work on improving his overall fitness and conditioning. Incorporating high-intensity interval training (HIIT) workouts and circuit training can help improve his cardiovascular endurance and reduce the time spent in transition.
4. Running 5: Francesco lost time in this running segment. To improve, he should focus on increasing his running endurance and speed through interval training and tempo runs. Incorporating hill sprints and plyometric exercises can also help improve his running power and efficiency.
5. Sandbag Lunges: Francesco's time in this segment was slower than average. To improve, he should focus on strengthening his lower body muscles, particularly his quadriceps, hamstrings, and glutes. Exercises such as squats, lunges, and step-ups can help improve his strength and stability during sandbag lunges.
6. Running 2 and Running 4: Francesco experienced slower times in these running segments. To improve, he should incorporate more interval training and tempo runs into his workout routine. These types of workouts can help improve his running speed and endurance.
Overall, Francesco De Fano has performed well in the Hyrox race, but there are areas where he can improve to further enhance his results. By focusing on improving his overall fitness, transition times, and running performance, Francesco can strive towards better rankings in future races.
| Similar Athletes | |||
|---|---|---|---|
| Karangizi Nick | 2022 London | 01:51:03 | |
| Koudijs Dennis | 2022 Amsterdam | 01:50:52 | |
| Agar Paul | 2022 Birmingham | 01:51:30 | |
| Chohan Ray | 2024 London | 01:51:16 | |
| Moon Antony | 2023 London | 01:50:54 | |
| Rice Michael | 2024 Amsterdam | 01:51:00 | |
| 남 경훈 | 2024 Incheon | 01:51:37 | |
| Gorostiaga Pedro | 2023 Hamburg | 01:51:18 | |
| Hedge Austin | 2023 Los Angeles | 01:51:21 | |
| Winstanley Kevin | 2024 Amsterdam | 01:51:30 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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