Dive into this athlete’s performance at 2023 Köln 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.
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 Monsees Henrik'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 Monsees Henrik'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 Monsees Henrik'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 Monsees Henrik'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 05:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:50 | 52:23 to 48:33 | 69.1% |
| Burpees Broad Jump | 00:51 | 07:29 to 06:38 | 15.3% |
| Wall Balls | 00:43 | 08:43 to 08:00 | 12.9% |
| Ski Erg | 00:09 | 04:51 to 04:42 | 2.7% |
| Sled Push | 00:00 | 03:19 to 03:19 | 0.0% |
| Sled Pull | 00:00 | 05:14 to 05:14 | 0.0% |
| Rowing | 00:00 | 05:08 to 05:08 | 0.0% |
| Farmers Carry | 00:00 | 01:53 to 01:53 | 0.0% |
| Sandbag Lunges | 00:00 | 05:31 to 05:31 | 0.0% |
| Monsees Henrik | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 05:09 -00:58 | 00:00 +00:00 |
| Ski Erg | 04:51 | 04:11 | 04:40 +00:11 | 05:09 -00:58 |
| Running 2 | 05:52 | 09:02 | 05:41 +00:11 | 09:49 -00:47 |
| Sled Push | 03:19 | 14:54 | 03:29 -00:10 | 15:30 -00:36 |
| Running 3 | 07:46 | 18:13 | 06:16 +01:30 | 18:59 -00:46 |
| Sled Pull | 05:14 | 25:59 | 05:59 -00:45 | 25:15 +00:44 |
| Running 4 | 07:17 | 31:13 | 06:14 +01:03 | 31:14 -00:01 |
| Burpees Broad Jump | 07:29 | 38:30 | 06:43 +00:46 | 37:28 +01:02 |
| Running 5 | 07:24 | 45:59 | 06:30 +00:54 | 44:11 +01:48 |
| Rowing | 05:08 | 53:23 | 05:10 -00:02 | 50:41 +02:42 |
| Running 6 | 07:03 | 58:31 | 06:18 +00:45 | 55:51 +02:40 |
| Farmers Carry | 01:53 | 01:05:34 | 02:33 -00:40 | 01:02:09 +03:25 |
| Running 7 | 06:42 | 01:07:27 | 06:18 +00:24 | 01:04:42 +02:45 |
| Sandbag Lunges | 05:31 | 01:14:09 | 06:18 -00:47 | 01:11:00 +03:09 |
| Running 8 | 06:12 | 01:19:40 | 07:26 -01:14 | 01:17:18 +02:22 |
| Wall Balls | 08:43 | 01:25:52 | 08:14 +00:29 | 01:24:44 +01:08 |
| Roxzone | 07:22 | 01:41:50 | 08:52 -01:30 | 01:41:50 |
Henrik's best running lap was 00:04:11, which was 00:48 faster than the average. This indicates that he has good speed and endurance during shorter running segments.
Running 3 (00:07:46) was 01:29 slower than the average. To improve this segment, Henrik should focus on building endurance and speed during longer runs. Interval training, such as tempo runs and long-distance runs, will help improve his overall running performance. Incorporating hill sprints and interval training on different terrains can also help simulate the race conditions and improve his performance in this segment.
Burpees Broad Jump (00:07:29) was 01:05 slower than the average. To improve this segment, Henrik should work on his explosive power and agility. Plyometric exercises like box jumps, squat jumps, and burpees can help improve his power and explosiveness. Additionally, practicing the proper form and technique for the broad jump will help optimize his performance in this segment.
Running 4 (00:07:17) and Running 5 (00:07:24) were 01:03 and 00:54 slower than the average, respectively. These segments require sustained endurance and speed. Incorporating longer distance runs and tempo runs into Henrik's training routine will help improve his endurance and pacing. Interval training with shorter, faster bursts can also help improve his speed and efficiency during these segments.
Running 6 (00:07:03) and Running 7 (00:06:42) were 00:50 and 00:27 slower than the average, respectively. These segments require a combination of endurance and speed. Henrik should focus on interval training with varying distances and intensities to improve his overall running performance. Incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, will also help improve his performance in these segments.
Wall Balls (00:08:43) were 00:27 slower than the average. Henrik should focus on improving his upper body strength and endurance to enhance his performance in this segment. Incorporating exercises such as push-ups, shoulder presses, and medicine ball throws into his training routine will help improve his strength and stability during wall balls.
Running 2 (00:05:52) and Ski Erg (00:04:51) were 00:17 and 00:15 slower than the average, respectively. These segments indicate that Henrik may need to focus on improving his running and cardiorespiratory endurance. Increasing his overall running volume, incorporating interval training, and cross-training with activities such as cycling or swimming can help improve his running performance and cardiorespiratory endurance.
By implementing these strategies and tailoring his training to address the areas of improvement highlighted in the splits analysis, Henrik can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Baars Arthur | 2023 Amsterdam | 01:41:46 | |
| Capraro Vittorio | 2023 Milan | 01:42:07 | |
| Wood Robin | 2024 Manchester | 01:41:31 | |
| Puckett Alex | 2023 Anaheim | 01:42:09 | |
| Scholz Sascha | 2024 Hamburg | 01:42:01 | |
| Torres Guerrero Federico | 2024 Madrid | 01:42:14 | |
| Bacon Adam | 2022 Birmingham | 01:41:34 | |
| Sentner Jeffrey | 2023 Amsterdam | 01:41:24 | |
| Looman Michiel | 2023 Amsterdam | 01:42:01 | |
| Gruijters Tim | 2023 Maastricht European Championships | 01:41:24 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
