Henderson Sarah Hyrox Result

Dive into this athlete’s performance at 2024 Paris 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

GBR GBR Flag Women 25-29 #133045 01:26:28 47th in AG | Top 27.6% 192nd | Top 25.7%
-04:33
39:50
Run Total
-00:34
04:59
Avg. Lap
-00:03
04:50
Best Lap
+05:30
41:00
Workout Total
+00:41
05:07
Avg. Workout
-00:47
05:42
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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire Henderson Sarah'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 Sarah'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 Women

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 Sarah'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 Women

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 Sarah'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 07:54. Check the detail of the improvement plan below.

02:20 Potential Improvement 29.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:20 07:38 to 05:18 29.5%
Wall Balls 01:36 05:41 to 04:05 20.3%
Sled Pull 01:20 06:21 to 05:01 16.9%
Farmers Carry 01:17 03:18 to 02:01 16.2%
Sled Push 01:05 03:28 to 02:23 13.7%
Sandbag Lunges 00:16 04:33 to 04:17 3.4%
Ski Erg 00:00 04:53 to 04:53 0.0%
Rowing 00:00 05:08 to 05:08 0.0%
Run Total 00:00 39:50 to 39:50 0.0%

Splits Time

Henderson Sarah Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 04:58 -00:22 00:00 +00:00
Ski Erg 04:53 04:36 05:02 -00:09 04:58 -00:22
Running 2 05:02 09:29 05:18 -00:16 10:00 -00:31
Sled Push 03:28 14:31 02:36 +00:52 15:18 -00:47
Running 3 05:15 17:59 05:35 -00:20 17:54 +00:05
Sled Pull 06:21 23:14 05:26 +00:55 23:29 -00:15
Running 4 05:06 29:35 05:37 -00:31 28:55 +00:40
Burpees Broad Jump 07:38 34:41 05:44 +01:54 34:32 +00:09
Running 5 04:59 42:19 05:45 -00:46 40:16 +02:03
Rowing 05:08 47:18 05:18 -00:10 46:01 +01:17
Running 6 04:50 52:26 05:39 -00:49 51:19 +01:07
Farmers Carry 03:18 57:16 02:10 +01:08 56:58 +00:18
Running 7 04:52 01:00:34 05:37 -00:45 59:08 +01:26
Sandbag Lunges 04:33 01:05:26 04:31 +00:02 01:04:45 +00:41
Running 8 05:14 01:09:59 06:00 -00:46 01:09:16 +00:43
Wall Balls 05:41 01:15:13 04:43 +00:58 01:15:16 -00:03
Roxzone 05:42 01:26:28 06:29 -00:47 01:26:28
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sarah Henderson demonstrated an impressive performance in the 2024 Paris Hyrox race, ranking in the top 8% out of 2328 athletes, and top 9% in her age group (25-29). Her overall time was 01:26:28. A standout aspect of her performance was her running, with a total running time of 00:39:50, which was 04:47 faster than the average. This indicates that Sarah has a strong runner's profile.

Her pacing throughout the race was commendable, as she started off with a faster pace than average in the first four running segments. This strategy enabled her to gain a competitive edge early on in the race. However, she could benefit from more balanced pacing to conserve energy for the strength-based segments later in the race.

Segments to Improve:

  • Burpees Broad Jump: This segment was significantly slower than the average, indicating a need for improvement. Incorporating burpees into her regular training routine would be beneficial. She should focus on perfecting her form and increasing her speed over time. Additionally, plyometric exercises such as box jumps and broad jumps can help improve explosive power which is crucial for this segment.
  • Wall Balls: She took longer than average in this segment. It would be beneficial for her to include exercises in her training routine that strengthen her lower body and core, such as squats, lunges, and deadlifts. Additionally, she should practice the wall balls movement specifically with a focus on proper form and efficiency.
  • Sled Pull and Sled Push: These were also slower segments for Sarah. These exercises require a lot of lower body strength and power. Incorporating strength training exercises like deadlifts, squats, and lunges can increase leg strength. Additionally, regular practice on the sled can improve her technique and efficiency.
  • Farmers Carry: This was the slowest segment compared to the average. Grip strength is critical for this exercise. She should include grip strengthening exercises in her routine, such as farmers walks, dead hangs, and wrist curls. Also, core strengthening exercises can help maintain proper posture during the carry.

Race Strategies:

Sarah should consider a more balanced pacing strategy, where she conserves some energy in the initial running segments to perform better in the strength-based segments. Given her strong running skills, she could also aim to further reduce her running times, thus giving her a bigger buffer for the strength-based segments. Transitioning quickly between segments can also shave off valuable seconds from her overall time. Finally, focusing her training on her weaker segments will help her improve her overall performance in the race.

Similar Athletes
Degri Maeva 2024 Paris 01:26:38
Roffey Katharine 2024 Birmingham 01:26:29
Vollhardt Jana 2024 Frankfurt 01:26:07
Davey Camilla 2023 London 01:26:45
Summerhayes Ellie 2024 Sports Direct HYROX London 01:26:01
Wressmark Caroline 2024 Taipei 01:26:05
Kobriger Aileen 2018 Leipzig 01:26:28
Forshaw Alison 2024 Birmingham 01:26:45
Findlay Lucy 2022 London 01:26:53
Wildgrube Fennneele 2023 Hamburg 01:26:53

Measure Your Performance Against Top Athletes

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