Duncan Henry Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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 Men U24 #102020 01:35:46 23rd in AG | Top 63.9% 442nd | Top 57.1%
+02:33
49:25
Run Total
+00:20
06:11
Avg. Lap
-01:47
03:09
Best Lap
-01:13
39:35
Workout Total
-00:10
04:56
Avg. Workout
-01:18
06:51
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 Duncan Henry'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 Duncan Henry'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 Duncan Henry'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 Duncan Henry'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 05:28. Check the detail of the improvement plan below.

03:20 Potential Improvement 61.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:20 49:25 to 46:05 61.0%
Sandbag Lunges 01:04 06:44 to 05:40 19.5%
Sled Push 00:28 03:39 to 03:11 8.5%
Rowing 00:20 05:19 to 04:59 6.1%
Wall Balls 00:12 07:28 to 07:16 3.7%
Farmers Carry 00:04 02:26 to 02:22 1.2%
Ski Erg 00:00 04:09 to 04:09 0.0%
Sled Pull 00:00 05:03 to 05:03 0.0%
Burpees Broad Jump 00:00 04:47 to 04:47 0.0%

Splits Time

Duncan Henry Perfect Race
Splits Total Average Total
Running 1 03:09 00:00 04:58 -01:49 00:00 +00:00
Ski Erg 04:09 03:09 04:36 -00:27 04:58 -01:49
Running 2 05:36 07:18 05:22 +00:14 09:34 -02:16
Sled Push 03:39 12:54 03:13 +00:26 14:56 -02:02
Running 3 06:57 16:33 05:52 +01:05 18:09 -01:36
Sled Pull 05:03 23:30 05:35 -00:32 24:01 -00:31
Running 4 06:08 28:33 05:53 +00:15 29:36 -01:03
Burpees Broad Jump 04:47 34:41 06:19 -01:32 35:29 -00:48
Running 5 07:43 39:28 06:07 +01:36 41:48 -02:20
Rowing 05:19 47:11 05:03 +00:16 47:55 -00:44
Running 6 07:05 52:30 05:55 +01:10 52:58 -00:28
Farmers Carry 02:26 59:35 02:27 -00:01 58:53 +00:42
Running 7 06:22 01:02:01 05:54 +00:28 01:01:20 +00:41
Sandbag Lunges 06:44 01:08:23 05:54 +00:50 01:07:14 +01:09
Running 8 06:29 01:15:07 06:48 -00:19 01:13:08 +01:59
Wall Balls 07:28 01:21:36 07:41 -00:13 01:19:56 +01:40
Roxzone 06:51 01:35:46 08:09 -01:18 01:35:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Henry Duncan performed well in the Hyrox race in Dublin, achieving an overall rank of 442 out of 1139 athletes, placing him in the top 38% of participants. In his age group (U24), he ranked 23rd out of 75 athletes, placing him in the top 30%. His overall time was 01:35:46, with a total running time of 00:49:25, which was 03:57 slower than the average.

Henry's best running lap was 00:03:09, which was 01:34 faster than the average. This indicates that he has good speed and efficiency in short bursts of running. However, there were several segments where Henry lost time compared to the average, including Running 2, Running 3, Running 5, Running 6, and Running 7. These areas will be the focus of improvement for enhanced performance.

Segments to Improve


1. Running 2:
Henry took 00:05:36 to complete this segment, which was 00:19 slower than the average. To improve his performance in this segment, Henry should work on his endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, will help him build endurance and improve his running pace. Hill sprints and interval training on the treadmill can also be beneficial.

2. Running 3:
Henry completed this segment in 00:06:57, which was 01:04 slower than the average. To improve his performance in longer distance running, Henry should focus on increasing his aerobic capacity. Long runs at a steady pace will help build endurance. He can also incorporate interval training with longer intervals to improve his speed and endurance simultaneously.

3. Running 5:
Henry's time for this segment was 00:07:43, which was 01:38 slower than the average. To improve his performance in longer distance running, Henry should focus on increasing his endurance and pacing. Incorporating tempo runs and long intervals at race pace will help him build the necessary endurance and improve his pacing. Strength training exercises such as lunges and squats can also help improve his leg strength for better performance in running.

4. Running 6:
Henry took 00:07:05 to complete this segment, which was 01:11 slower than the average. To improve his performance in this segment, Henry should focus on improving his endurance and speed endurance. High-intensity interval training (HIIT) workouts, such as sprint intervals and hill repeats, will help him build speed endurance. Incorporating strength training exercises like kettlebell swings and box jumps can also improve his explosive power.

5. Running 7:
Henry completed this segment in 00:06:22, which was 00:30 slower than the average. To improve his performance in this segment, Henry should focus on maintaining a consistent pace and improving his endurance. Incorporating longer runs at a steady pace will help him build endurance and improve his ability to maintain a consistent pace. Interval training with shorter intervals can also help improve his speed and endurance.

6. Sandbag Lunges:
Henry's time for this segment was 00:06:44, which was 00:51 slower than the average. To improve his performance in sandbag lunges, Henry should focus on strengthening his legs and improving his stability. Exercises such as lunges, squats, and step-ups with added resistance can help improve leg strength and stability. Incorporating balance exercises, such as single-leg stands and pistol squats, can also improve stability and control during lunges.

7. Rowing:
Henry completed the rowing segment in 00:05:19, which was 00:20 slower than the average. To improve his performance in rowing, Henry should focus on improving his rowing technique and building his upper body and core strength. Incorporating exercises like bent-over rows, lat pulldowns, and planks can help improve his rowing performance. Practicing proper rowing technique, including maintaining a strong posture and engaging the legs, core, and arms in a coordinated manner, will also be beneficial.

8. Running 2 and Running 4:
Although Henry's performance in these segments was not significantly slower than the average, there is still room for improvement. To enhance his overall running performance, Henry should focus on improving his endurance and speed through a combination of long runs, interval training, and strength training exercises that target the lower body.

Strategies


1. Pacing:
Henry should focus on maintaining a consistent pace throughout the race to avoid burning out early on. This can be achieved by practicing pacing during training runs and using a GPS watch or other pacing tools during the race.

2. Transition Time:
To improve the roxzone (time spent between exercise zones), Henry should work on improving his overall fitness and transition time. Incorporating circuit training and interval training into his training routine can help improve his overall fitness and cardiovascular endurance.

3. Strength Training:
Henry should continue to incorporate strength training exercises into his training routine to improve his overall strength and power. Exercises such as squats, deadlifts, lunges, and kettlebell swings can help improve his performance in strength-based segments.

4. Endurance Training:
To improve his overall endurance, Henry should incorporate longer distance runs into his training routine. Additionally, interval training and tempo runs can help improve his speed and endurance simultaneously.

5. Recovery and Rest:
Adequate rest and recovery are crucial for performance improvement. Henry should prioritize rest days and incorporate recovery strategies such as foam rolling, stretching, and proper nutrition into his training routine.

In summary, Henry Duncan performed well in the Hyrox race in Dublin, with strong performances in certain segments. However, there are areas for improvement, particularly in longer distance running segments and sandbag lunges. By incorporating specific training strategies and techniques, such as interval training, strength training, and endurance training, Henry can enhance his performance and achieve better results in future races.

Similar Athletes
Ellwood Andrew 2024 Birmingham 01:35:42
Lim Tony 2024 Melbourne 01:36:10
Beelen Ingo 2023 Rotterdam 01:35:42
Jennison Matt 2022 London 01:36:05
Pötzsch Christian 2022 Basel 01:35:57
Egan Patrick 2024 Dublin 01:35:23
Street Jack 2023 Birmingham 01:36:04
Tibble Kevin 2023 Paris 01:35:17
Hochstetter Julian 2023 München 01:35:39
Parker Liam 2023 Hamburg 01:35:23

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