Dive into this athlete’s performance at 2024 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.
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 Henderson Steven'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 Henderson Steven'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 Henderson Steven'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 Henderson Steven'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
05:27.
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
Steven Henderson demonstrated a solid performance at the 2024 Dublin HYROX event, ranking in the top 45% of all athletes and top 52% in his age group (35-39). With an overall time of 01:31:09, Steven's performance highlights his competitive spirit and potential for future races. However, his overall running time was 38 seconds slower than average, suggesting room for improvement in his running efficiency and endurance. Interestingly, Steven's fastest lap was a running lap (00:04:45), indicating his potential in this area. Steven's roxzone time was notably faster than average, suggesting strong fitness levels and efficient transitions between exercises. However, his pacing reveals a tendency to start the race at a fast pace, with his first running segment significantly faster than average. This fast start may have contributed to slower times in later running segments, indicating a need for improved pacing strategies.
Segments to Improve
Run Total: Steven's total running time was 2 minutes and 27 seconds slower compared to the 25th percentile, indicating a need for targeted running training. Incorporating interval running drills, such as 400m repeats or hill sprints, can help improve running speed and endurance. Furthermore, long, slow distance runs may enhance aerobic capacity and running efficiency.
Burpees Broad Jump: Steven's time in this segment was 1 minute and 50 seconds slower than the 25th percentile. To improve performance in burpees broad jump, Steven could incorporate plyometric exercises, like box jumps and jump squats, to build explosive power. Additionally, practicing the burpee broad jump movement in isolation could help enhance technique and efficiency.
Wall Balls: At 1 minute and 27 seconds slower than the 25th percentile, this is another area of potential improvement. To enhance performance in wall balls, Steven could focus on improving leg strength through squats and lunges, and core strength through exercises like planks and Russian twists. Practicing the wall ball throw can also help improve technique and coordination.
Sandbag Lunges: Steven's time in this segment was 1 minute and 19 seconds slower than the 25th percentile. To improve, Steven could focus on leg and core strengthening exercises. Incorporating weighted lunges and squats into his routine can help build strength and stability, and practicing lunges with a sandbag can improve technique.
Sled Pull: With a time 1 minute and 14 seconds slower than the 25th percentile, sled pull is another area for improvement. Steven could enhance his performance in this segment by focusing on both leg and upper body strength. Exercises like deadlifts, rows and farmer's carries could be particularly beneficial.
Race Strategies
A key strategy for Steven to implement in future races is improved pacing. The data suggests that he tends to start the race at a fast pace, which could be compromising his performance in later segments. By adopting a more consistent pace throughout the race, Steven may be able to sustain his energy levels and improve his overall time. In addition, focusing on his transition times can help to shave off additional seconds from his overall time. Finally, incorporating a more tailored training regimen that targets his areas of weakness can help to transform these segments into strengths, further enhancing his performance in future races.
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