Henne Sebastian Hyrox Result

Dive into this athlete’s performance at 2024 Stuttgart 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 30-34 #115006 01:29:38 115th in AG | Top 64.6% 446th | Top 58.0%
-03:54
40:25
Run Total
-00:29
05:03
Avg. Lap
-00:24
04:20
Best Lap
+02:47
40:45
Workout Total
+00:21
05:05
Avg. Workout
+01:09
08:31
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 Henne Sebastian'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 Henne Sebastian'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 Henne Sebastian'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 Henne Sebastian'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 05:42. Check the detail of the improvement plan below.

02:26 Potential Improvement 42.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:26 08:56 to 06:30 42.7%
Burpees Broad Jump 02:15 07:39 to 05:24 39.5%
Sandbag Lunges 00:44 05:53 to 05:09 12.9%
Rowing 00:11 05:01 to 04:50 3.2%
Farmers Carry 00:06 02:16 to 02:10 1.8%
Ski Erg 00:00 04:22 to 04:22 0.0%
Sled Push 00:00 02:50 to 02:50 0.0%
Sled Pull 00:00 03:48 to 03:48 0.0%
Run Total 00:00 40:25 to 40:25 0.0%

Splits Time

Henne Sebastian Perfect Race
Splits Total Average Total
Running 1 04:41 00:00 04:47 -00:06 00:00 +00:00
Ski Erg 04:22 04:41 04:30 -00:08 04:47 -00:06
Running 2 04:20 09:03 05:07 -00:47 09:17 -00:14
Sled Push 02:50 13:23 03:03 -00:13 14:24 -01:01
Running 3 05:03 16:13 05:36 -00:33 17:27 -01:14
Sled Pull 03:48 21:16 05:12 -01:24 23:03 -01:47
Running 4 04:46 25:04 05:35 -00:49 28:15 -03:11
Burpees Broad Jump 07:39 29:50 05:42 +01:57 33:50 -04:00
Running 5 05:03 37:29 05:46 -00:43 39:32 -02:03
Rowing 05:01 42:32 04:54 +00:07 45:18 -02:46
Running 6 05:08 47:33 05:36 -00:28 50:12 -02:39
Farmers Carry 02:16 52:41 02:17 -00:01 55:48 -03:07
Running 7 05:09 54:57 05:35 -00:26 58:05 -03:08
Sandbag Lunges 05:53 01:00:06 05:25 +00:28 01:03:40 -03:34
Running 8 06:18 01:05:59 06:16 +00:02 01:09:05 -03:06
Wall Balls 08:56 01:12:17 06:55 +02:01 01:15:21 -03:04
Roxzone 08:31 01:29:38 07:22 +01:09 01:29:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

In the 2024 Stuttgart Hyrox race, Sebastian Henne delivered a commendable performance, ranking 446th overall and 115th in his age group. His total running time was notably faster than the average by 4 minutes and 16 seconds, indicating a strong runner profile. Sebastian's pacing strategy was well-executed, particularly in the initial running segments, where he maintained a quicker pace compared to the average, demonstrating a proficient start without overexerting himself too early. His overall performance suggests a need to balance his strong running capabilities with enhanced strength conditioning and improved transition efficiency.

Segments to Improve

  • Wall Balls: With a time of 8:56, this was significantly slower than the average. To improve:
    • Drills: Integrate wall ball practice with an emphasis on consistent breathing and pacing. Work on maintaining a steady rhythm and reducing rest periods in between sets.
    • Exercises: Include squat-to-press movements and plyometric push-ups to enhance explosive power and endurance.
    • Form Correction: Focus on depth in squats and accuracy in targeting the wall.
  • Burpees Broad Jump: Taking 7:39, this segment was 2:04 slower than average. To enhance performance:
    • Drills: Practice burpee sets followed by broad jumps to simulate race conditions. Aim for speed and efficiency in transitions.
    • Exercises: Incorporate plyometric drills like box jumps and explosive lunges to build power and agility.
    • Form Correction: Work on landing softly and maintaining momentum through each jump.
  • Roxzone Efficiency: The transition time was 1:19 slower than average. To improve:
    • Drills: Practice transition drills focusing on quick equipment changes and minimal rest.
    • Exercises: High-intensity interval training (HIIT) to improve overall conditioning and speed.
  • Sandbag Lunges: Completing this in 5:53, which was slower than average, indicates room for improvement:
    • Drills: Incorporate sandbag or weighted lunges into strength routines, focusing on balance and stability.
    • Exercises: Single-leg exercises such as Bulgarian split squats and step-ups to build unilateral strength.

Race Strategies

  • Energy Conservation: Pace yourself during strength-intensive segments to avoid significant slowdowns. Consider a slightly reduced pace in running segments immediately following heavy exercises to conserve energy.
  • Transition Optimization: Work on minimizing time in the roxzone by practicing quick transitions between exercises. This will help maintain momentum and improve overall race time.
  • Compromised Running Training: Incorporate workouts that simulate running after intense strength exercises, such as running intervals post-burpees or sled pushes, to adapt to fatigue and maintain running performance under duress.
  • Nutritional Strategy: Ensure proper hydration and energy intake pre-race to sustain performance levels throughout the event.
Similar Athletes
Lahl Thomas 2022 Frankfurt 01:29:46
Johnson Kevin 2023 Birmingham 01:29:12
Grabar Stjepan 2023 Stuttgart 01:29:45
Patel Shivam 2023 London 01:29:16
Larbes Fayçal 2023 Paris 01:30:04
Kaiser Bernhard 2018 Wien 01:29:41
Weis Sebastian 2022 Frankfurt 01:29:53
Benskin David 2024 Hong Kong 01:30:08
Lokenvitz Tom 2024 Singapore 01:29:40
Ruiz Mérida Antonio 2024 Madrid 01:29:15

Measure Your Performance Against Top Athletes

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