Dive into this athlete’s performance at 2024 Fort Lauderdale 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
487 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 487 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 487 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Henao Vida'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 Henao Vida'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 487 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 Henao Vida'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 Henao Vida'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
13:38.
Check the detail of the improvement plan below.
Based on 487 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Vida Henao's performance in the 2024 Fort Lauderdale HYROX race places him in the top 94% overall and 95% in his age group, which suggests there are significant areas for improvement. His total running time was notably slower than average, indicating a stronger performance in strength exercises than running. Despite starting the race with a faster-than-average first running segment, his pace dropped significantly in subsequent running segments. This suggests an initial burst of speed but a lack of endurance to maintain this pace throughout the race. Henao shows a hybrid profile with a tilt towards strength, as evidenced by his superior performance in strength-focused exercises like the Sled Push, Burpees Broad Jump, and Wall Balls.
Segments to Improve:
Total Running Time: Henao's total running time was significantly slower than the average, indicating a need for focused endurance and speed training. Interval training, such as 400 to 800-meter repeats at a pace faster than his current race pace, can help improve speed and VO2 max. Long, slow distance runs (increasing distance by 10% each week) will build endurance. Incorporating hill sprints and tempo runs will also improve running economy and lactate threshold.
Roxzone: The slower Roxzone time suggests a need for improved transition efficiency and overall fitness. Henao should practice transitioning between exercises to reduce downtime. Circuit training that mimics race day conditions (alternating between strength exercises and short runs) can also help improve his ability to maintain a higher intensity throughout the race.
Sled Pull: Being slower in the Sled Pull indicates a need for stronger posterior chain muscles. Deadlifts, kettlebell swings, and sled drags can help build strength in the hamstrings, glutes, and lower back. Henao should also work on his technique, focusing on maintaining a low center of gravity and driving through the heels.
Race Strategies:
Pacing: Given Henao's tendency to start fast and slow down, implementing a more conservative start will help conserve energy for a stronger finish. He should aim to run the first few segments at a pace that feels comfortably hard but sustainable.
Strength Training Emphasis: As Henao shows a relative strength in the strength-based segments, continuing to build on this strength while improving running performance can give him a competitive edge. However, balancing strength training with running workouts is crucial to avoid overtraining and injuries.
Recovery and Nutrition: Emphasizing recovery through adequate sleep, stretching, and nutrition tailored for endurance athletes will support the increased training load. Proper hydration and energy replenishment during training and races can also significantly impact performance.
Mental Preparation: Given the endurance nature of HYROX races, mental toughness plays a significant role. Visualization techniques, setting mini-goals throughout the race, and positive self-talk can help Henao maintain focus and motivation during challenging segments.
By addressing these areas of improvement with targeted training and strategic planning, Vida Henao can significantly enhance his performance in future HYROX races. Consistency, dedication, and a willingness to adapt his training and strategy based on performance feedback will be key to his success.