Dive into this athlete’s performance at 2024 Washington - North American Championships 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.
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 Willett 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 Willett 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 Willett 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 Willett 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
04:52.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Henry Willett demonstrated a commendable performance in the 2024 Washington - North American Championships, ranking in the top 65% overall and achieving first place in his age group. His performance showcased a strong proficiency in strength-based segments, particularly in the Sled Push and Sled Pull exercises, where he significantly outperformed the average times. However, there's an indication that Henry has a more hybrid profile with a slight inclination towards strength over running, as evidenced by his total running time being slightly slower than average. An initial fast start in Running 1 suggests potential issues with pacing, possibly leading to slower subsequent running segments.
Segments to Improve:
Wall Balls: Henry's performance in Wall Balls was significantly below average, indicating a need for improvement in both strength and endurance. To enhance performance, focus on high-intensity interval training (HIIT) with exercises like thrusters and kettlebell swings to build explosive power and endurance. Practicing the actual wall ball exercise with varying weights and heights can also help improve technique and stamina.
Burpees Broad Jump: This segment revealed a weakness in plyometric strength and cardiovascular endurance. Incorporating plyometric drills such as box jumps, broad jumps, and burpee variations can increase explosive power and efficiency. Emphasizing core strength through planks and medicine ball exercises will also improve stability during each jump.
Ski Erg: Being slightly slower than average, focusing on upper body endurance and proper technique can yield improvements. Rowing intervals at high intensity can enhance cardiovascular endurance, while specific Ski Erg drills focusing on arm pull strength and rhythm can improve technique and overall performance.
Race Strategies:
Pacing: Given the initial fast pace that led to slower running segments later on, adopting a more consistent pace throughout the race could prevent early fatigue. Utilizing a heart rate monitor to stay within a targeted heart rate zone can help manage effort levels effectively.
Transition Efficiency: The Roxzone time suggests room for improvement in transition times between exercises. Practicing swift transitions in training, including setting up equipment faster and rehearsing the movement from one exercise to the next, can shave valuable seconds off the overall time.
Strength and Running Balance: To address the slight imbalance favoring strength, incorporating more running-focused training sessions can enhance endurance. Interval running with varied intensities and distances, combined with strength training that mimics the demands of the Hyrox race (e.g., circuit training with running intervals), can create a more balanced athlete profile.
By targeting these specific areas for improvement and implementing strategic adjustments to his training and race day approach, Henry can aspire to elevate his performance in future Hyrox races, potentially achieving even higher ranks both overall and within his age group.