Henjes Gunnar Hyrox Result

Dive into this athlete’s performance at 2022 Leipzig 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

GER GER Flag Men 55-59 #110019 01:22:29 🥇 in AG | Top 16.7% 63rd | Top 38.7%
+00:04
41:20
Run Total
+00:01
05:10
Avg. Lap
-00:09
04:17
Best Lap
+01:04
35:54
Workout Total
+00:08
04:29
Avg. Workout
-01:08
05:18
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 Henjes Gunnar'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 Henjes Gunnar'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 Henjes Gunnar'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 Henjes Gunnar'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 04:34. Check the detail of the improvement plan below.

01:39 Potential Improvement 36.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:39 07:21 to 05:42 36.1%
Sandbag Lunges 01:08 05:43 to 04:35 24.8%
Run Total 01:02 41:20 to 40:18 22.6%
Sled Push 00:29 03:03 to 02:34 10.6%
Farmers Carry 00:06 02:03 to 01:57 2.2%
Burpees Broad Jump 00:05 04:46 to 04:41 1.8%
Ski Erg 00:04 04:23 to 04:19 1.5%
Rowing 00:01 04:40 to 04:39 0.4%
Sled Pull 00:00 03:55 to 03:55 0.0%

Splits Time

Henjes Gunnar Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 04:29 -00:12 00:00 +00:00
Ski Erg 04:23 04:17 04:24 -00:01 04:29 -00:12
Running 2 05:07 08:40 04:50 +00:17 08:53 -00:13
Sled Push 03:03 13:47 02:49 +00:14 13:43 +00:04
Running 3 05:13 16:50 05:13 +00:00 16:32 +00:18
Sled Pull 03:55 22:03 04:43 -00:48 21:45 +00:18
Running 4 05:14 25:58 05:11 +00:03 26:28 -00:30
Burpees Broad Jump 04:46 31:12 05:00 -00:14 31:39 -00:27
Running 5 05:19 35:58 05:21 -00:02 36:39 -00:41
Rowing 04:40 41:17 04:44 -00:04 42:00 -00:43
Running 6 05:17 45:57 05:14 +00:03 46:44 -00:47
Farmers Carry 02:03 51:14 02:07 -00:04 51:58 -00:44
Running 7 05:12 53:17 05:12 +00:00 54:05 -00:48
Sandbag Lunges 05:43 58:29 04:51 +00:52 59:17 -00:48
Running 8 05:44 01:04:12 05:43 +00:01 01:04:08 +00:04
Wall Balls 07:21 01:09:56 06:12 +01:09 01:09:51 +00:05
Roxzone 05:18 01:22:29 06:26 -01:08 01:22:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gunnar Henjes performed well in the 2022 Leipzig Hyrox race, finishing with an overall rank of 63 out of 226 athletes, putting him in the top 27% of all participants. In his age group (55-59), he achieved an impressive rank of 1, placing him in the top 16% of competitors. His overall time of 01:22:29 reflects his strong performance and dedication to fitness.

However, there are areas of improvement that can be identified from his splits analysis. It is important to note that Gunnar Henjes' total running time of 00:41:20 was 01:52 slower than the average for his finish time. This indicates that he may need to work on his running efficiency and speed. Additionally, his best running lap was 00:04:17, which was 00:03 faster than the average. This suggests that he has the potential to excel in running segments and should focus on further developing his running abilities.

Segments to Improve


1. Running 2:
Gunnar Henjes' time of 00:05:07 in this segment was 00:19 slower than the average. To improve his performance in this particular running segment, he should focus on increasing his running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his cardiovascular fitness and running pace. Additionally, incorporating hill sprints or incline training can enhance his leg strength and speed.

2. Wall Balls:
Gunnar Henjes' time of 00:07:21 in this segment was 01:07 slower than the average. To improve his performance in wall balls, he should focus on developing his upper body and core strength. Incorporating exercises such as medicine ball throws, overhead presses, and kettlebell swings can help improve his power and strength in these movements. Additionally, practicing proper form and technique, including maintaining a stable core and using the legs to generate power, can enhance his efficiency in wall balls.

3. Sandbag Lunges:
Gunnar Henjes' time of 00:05:43 in this segment was 00:55 slower than the average. To improve his performance in sandbag lunges, he should focus on developing his lower body strength and stability. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles involved in this movement. Additionally, incorporating balance and stability exercises, such as single-leg squats or Bulgarian split squats, can improve his control and form during sandbag lunges.

4. Running 2:
As mentioned earlier, Gunnar Henjes' total running time was slower than the average. To improve his overall running performance, he should focus on increasing his running endurance and speed. Incorporating long-distance runs, interval training, and tempo runs can help improve his cardiovascular fitness and running pace. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats and lunges, can enhance his running performance.

Strategies


To improve performance during the race, Gunnar Henjes should consider the following strategies:

- Pacing: It is important for Gunnar to find a balanced pace throughout the race. Avoid starting too fast and burning out early on. Instead, aim for a consistent and sustainable pace that allows for steady progress throughout the race.

- Transitions: Gunnar should focus on improving his transition time between exercises. This can be achieved by practicing smooth and efficient movements during training sessions. Incorporating specific drills that simulate race transitions can help reduce time lost during the roxzone.

- Mental Preparation: Developing mental resilience and focusing on positive self-talk can greatly impact performance during the race. Gunnar should practice visualization techniques and positive affirmations to maintain a strong mindset throughout the race.

- Fueling and Hydration: Proper nutrition and hydration before, during, and after the race are essential for optimal performance. Gunnar should pay attention to his fueling strategy to ensure he has enough energy throughout the race. Consulting with a sports nutritionist can provide personalized guidance on nutrition and hydration for endurance events.

Overall, Gunnar Henjes has shown great potential and dedication in the 2022 Leipzig Hyrox race. By focusing on improving his running efficiency and speed, as well as addressing the specific segments mentioned above, he can further enhance his performance in future races. Implementing the suggested training strategies, drills, and techniques will help him develop the necessary skills and strength to excel in the Hyrox competition.

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
Similar Athletes
Carroll Jacob 2023 Anaheim 01:22:25
DunsfordWhite Richard 2024 London 01:22:14
Tangerose Jeremy 2020 Chicago 01:22:56
Morris Lee 2024 Birmingham 01:22:29
Loth Marko 2024 Berlin 01:22:23
Pereira Hugo 2023 Bilbao 01:22:44
Richet Romain 2024 Bordeaux 01:22:46
Bailey Joseph 2022 London 01:22:16
Sawyer Steve 2024 Paris 01:22:10
Trabold Timo 2024 Frankfurt 01:22:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Berlin 01:20:50
2024 Katowice 01:28:11
2022 Las Vegas 01:45:26

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