Yau Henry Hyrox Result

Dive into this athlete’s performance at 2024 Houston 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

USA USA Flag Men 40-44 #123034 01:38:51 49th in AG | Top 77.8% 259th | Top 63.8%
+05:09
53:31
Run Total
+00:39
06:41
Avg. Lap
+00:46
05:51
Best Lap
-02:18
39:45
Workout Total
-00:17
04:58
Avg. Workout
-02:48
05:41
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 Yau 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 Yau 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 Yau 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 Yau 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 08:05. Check the detail of the improvement plan below.

06:17 Potential Improvement 77.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:17 53:31 to 47:14 77.7%
Farmers Carry 00:44 03:11 to 02:27 9.1%
Sled Pull 00:28 06:06 to 05:38 5.8%
Rowing 00:26 05:29 to 05:03 5.4%
Ski Erg 00:05 04:44 to 04:39 1.0%
Sled Push 00:05 03:23 to 03:18 1.0%
Burpees Broad Jump 00:00 05:49 to 05:49 0.0%
Sandbag Lunges 00:00 05:45 to 05:45 0.0%
Wall Balls 00:00 05:18 to 05:18 0.0%

Splits Time

Yau Henry Perfect Race
Splits Total Average Total
Running 1 04:16 00:00 05:05 -00:49 00:00 +00:00
Ski Erg 04:44 04:16 04:38 +00:06 05:05 -00:49
Running 2 05:51 09:00 05:32 +00:19 09:43 -00:43
Sled Push 03:23 14:51 03:21 +00:02 15:15 -00:24
Running 3 06:59 18:14 06:05 +00:54 18:36 -00:22
Sled Pull 06:06 25:13 05:49 +00:17 24:41 +00:32
Running 4 07:05 31:19 06:02 +01:03 30:30 +00:49
Burpees Broad Jump 05:49 38:24 06:35 -00:46 36:32 +01:52
Running 5 07:19 44:13 06:18 +01:01 43:07 +01:06
Rowing 05:29 51:32 05:06 +00:23 49:25 +02:07
Running 6 07:04 57:01 06:08 +00:56 54:31 +02:30
Farmers Carry 03:11 01:04:05 02:30 +00:41 01:00:39 +03:26
Running 7 07:32 01:07:16 06:05 +01:27 01:03:09 +04:07
Sandbag Lunges 05:45 01:14:48 06:10 -00:25 01:09:14 +05:34
Running 8 07:28 01:20:33 07:04 +00:24 01:15:24 +05:09
Wall Balls 05:18 01:28:01 07:54 -02:36 01:22:28 +05:33
Roxzone 05:41 01:38:51 08:29 -02:48 01:38:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Henry Yau demonstrated a commendable effort in the 2024 Houston Hyrox race, finishing in the top 40% overall and top 45% within his age group. This performance showcases a strong foundation, with particular strengths in the wall balls and roxzone segments, where he significantly outpaced the average. However, his total running time was slower than average, indicating a potential area for improvement. Henry seems to have a more strength-oriented profile, excelling in strength-based exercises but finding running more challenging. An analysis of his pacing reveals that he started the race strong but slowed down in the later running segments, suggesting endurance or pacing strategies could be beneficial.

Segments to Improve:

  • Running Total: Henry's overall running time was slower than average, indicating a need for enhanced running efficiency and endurance. Focused training on interval running can help improve speed and cardiovascular endurance. Incorporating tempo runs, where Henry runs at a challenging but sustainable pace, can also help improve his running economy. Additionally, hill sprints can enhance power and endurance in the legs, potentially improving running times post-strength exercises.
  • Sled Pull: Improvement in this segment can come from strengthening the posterior chain muscles. Exercises like deadlifts, kettlebell swings, and Romanian deadlifts can build the necessary strength. Practicing the actual sled pull with varying weights and distances can also help Henry get accustomed to the resistance and improve his technique and efficiency.
  • Farmers Carry: To improve in this segment, grip strength, and core stability are key. Exercises such as farmers walks (with progressive overload), dead hangs for grip strength, and planks for core stability can be beneficial. Additionally, incorporating weighted carries into a circuit training routine can help simulate race conditions, improving both strength and endurance.
  • Rowing: Technique refinement and interval training on the rower can significantly improve Henry's rowing times. Focusing on powerful leg drives and maintaining a strong, consistent stroke rate can increase efficiency. Interval training, alternating between high-intensity sprints and recovery periods, can also enhance cardiovascular capacity and endurance.
  • Sled Push: Strength in the quadriceps, glutes, and calves, along with explosive power, is essential for a better sled push. Squats, leg presses, and calf raises can build the necessary muscular strength, while plyometric exercises like box jumps can develop the explosive power needed to push the sled more effectively.

Race Strategies:

  • Start Strong but Pace Wisely: While Henry's early running segments were strong, his pace dropped in later segments. Implementing a more consistent pacing strategy from the start can help conserve energy for a stronger finish. Using a running watch to monitor pace in real-time could be beneficial.
  • Transition Efficiency: Given his excellent performance in the roxzone, focusing on maintaining or even improving transition times between exercises can shave valuable seconds off the overall time. Practicing quick transitions in training, including setting up and moving between exercises, can help.
  • Strength and Endurance Balance: Integrating combined strength and endurance workouts into his training regime can help Henry become more versatile. Circuit training that includes both running segments and strength exercises can mimic race conditions more closely, improving his ability to maintain performance throughout the race.
  • Recovery Focus: Including active recovery and proper nutrition in his training plan can help improve overall performance and reduce the risk of injury. Activities like yoga, foam rolling, and ensuring adequate protein intake can support muscle recovery and prepare Henry for his next training session or race.

By addressing these areas of improvement with focused training and strategic race planning, Henry Yau has the potential to significantly enhance his performance in future Hyrox races.

Similar Athletes
Marchi Stefano 2024 Milan 01:39:20
Cavani Stefano 2023 London 01:38:30
Cogar Jacob 2023 Chicago 01:38:25
Bachtik Alexis 2024 Marseille 01:38:23
Wijnstein Ramon 2023 Amsterdam 01:38:23
Vos Stefan 2024 Amsterdam 01:39:13
Hontaru Peter 2024 Madrid 01:38:35
Sherif Hisham 2024 Dubai 01:38:22
Mills Nic 2024 Brisbane 01:38:51
Nussy Elias 2024 Amsterdam 01:39:00

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