Dive into this athlete’s performance at 2024 Sydney 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 Nathan'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 Nathan'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 Nathan'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 Nathan'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
03:52.
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
Nathan Henderson delivered a commendable performance at the 2024 Sydney HYROX, ranking in the top 30% overall and top 38% in his age group. He completed the race in 01:21:59. Notably, Nathan demonstrated a strong running start but experienced a gradual decline in running pace, particularly in the later segments, indicating a potential pacing issue. His total running time was 00:28 slower than average, suggesting that while he has a solid hybrid profile, his running endurance could be improved. His strength in exercises like the Sled Pull and Farmers Carry highlights a potential strength bias, but areas like rowing and wall balls indicate room for improvement.
Segments to Improve
Total Running Time: As Nathan's total running time is slower than the average, incorporating more focused running endurance training is essential. He should include long, steady-state runs and tempo runs to boost endurance and pacing. Additionally, interval training could help improve his speed during compromised running scenarios, such as post-exercise fatigue.
Wall Balls: This segment was slower than average by 00:22. To enhance performance, Nathan should incorporate wall ball drills focusing on form and endurance. Suggested exercises include squat to press movements and wall ball endurance sets, aiming to maintain a consistent rhythm and breathing pattern throughout the movement.
Rowing: Nathan was 00:18 slower than average. Improving rowing efficiency can be achieved by working on technique and power. High-intensity interval training on the rowing machine, focusing on stroke rate and power per stroke, will help. Additionally, incorporating core stability exercises will aid in maintaining form.
Roxzone: Although faster than average, further improvement can optimize transitions. Practice transitions by simulating race conditions in training, minimizing rest and improving equipment handling efficiency.
Race Strategies
Pacing: Nathan should focus on even pacing throughout the race, avoiding early exertion that could lead to fatigue. Utilizing a heart rate monitor during training and races can help maintain an optimal pace.
Transition Efficiency: To improve roxzone times, Nathan should practice efficient equipment transitions and recovery techniques between exercises.
Strength and Conditioning: While his strength is evident, balancing this with improved cardiovascular endurance will enhance overall performance. Incorporating circuit training that mimics race conditions will be beneficial.