Dive into this athlete’s performance at 2024 Amsterdam 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 07:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:52 (From 51:43 to 45:51) | 80.7% |
| BBJ | 00:44 (From 06:45 to 06:01) | 10.1% |
| Rowing | 00:40 (From 05:39 to 04:59) | 9.2% |
| Ski Erg | 00:00 (From 04:22 to 04:22) | 0.0% |
| Sled Push | 00:00 (From 02:29 to 02:29) | 0.0% |
| Sled Pull | 00:00 (From 04:05 to 04:05) | 0.0% |
| Farmers Carry | 00:00 (From 02:07 to 02:07) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:31 to 05:31) | 0.0% |
| Wall Balls | 00:00 (From 05:31 to 05:31) | 0.0% |
| Hennessy Carson | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:09 | 00:00 | 04:58 -00:49 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:09 | 04:35 -00:13 | 04:58 -00:49 |
| Running 2 | 05:42 | 08:31 | 05:23 +00:19 | 09:33 -01:02 |
| Sled Push | 02:29 | 14:13 | 03:13 -00:44 | 14:56 -00:43 |
| Running 3 | 06:50 | 16:42 | 05:51 +00:59 | 18:09 -01:27 |
| Sled Pull | 04:05 | 23:32 | 05:33 -01:28 | 24:00 -00:28 |
| Running 4 | 06:19 | 27:37 | 05:51 +00:28 | 29:33 -01:56 |
| Burpees Broad Jump | 06:45 | 33:56 | 06:15 +00:30 | 35:24 -01:28 |
| Running 5 | 06:42 | 40:41 | 06:05 +00:37 | 41:39 -00:58 |
| Rowing | 05:39 | 47:23 | 05:03 +00:36 | 47:44 -00:21 |
| Running 6 | 08:53 | 53:02 | 05:53 +03:00 | 52:47 +00:15 |
| Farmers Carry | 02:07 | 01:01:55 | 02:25 -00:18 | 58:40 +03:15 |
| Running 7 | 06:07 | 01:04:02 | 05:53 +00:14 | 01:01:05 +02:57 |
| Sandbag Lunges | 05:31 | 01:10:09 | 05:52 -00:21 | 01:06:58 +03:11 |
| Running 8 | 07:04 | 01:15:40 | 06:49 +00:15 | 01:12:50 +02:50 |
| Wall Balls | 05:31 | 01:22:44 | 07:33 -02:02 | 01:19:39 +03:05 |
| Roxzone | 07:18 | 01:35:25 | 08:13 -00:55 | 01:35:25 |
Carson Hennessy delivered a commendable performance at the 2024 Amsterdam Hyrox, ranking within the top 51% overall and top 50% in his age group. His strengths are evident in the strength-based segments, notably outperforming in the sled push, sled pull, and wall balls. However, his total running time was slower than average, suggesting a need for enhanced endurance and speed in running. The initial segments indicate that he started strong with a fast Running 1 split, which could have contributed to slower running times in subsequent segments, indicative of a pacing issue. Overall, Carson appears to have a stronger profile in strength exercises but needs to improve his running endurance to achieve a more balanced hybrid performance.
Carson's total running time was significantly slower than average, especially in Running 6. To improve, he should focus on increasing his running endurance and speed. Incorporate interval training with varying intensities and distances, such as 400m repeats with rest intervals, to build speed and stamina. Additionally, long steady-state runs can help improve overall endurance.
Carson was slower than average in this segment. He should focus on improving his explosive power and agility. Box jumps, plyometric drills, and agility ladder exercises can enhance this aspect. Form correction should include maintaining a low, explosive stance during jumps and efficient transitions between movements.
Rowing was another area where Carson lagged. To improve, focus on technique and efficiency. Engage in rowing drills that emphasize stroke power and consistency, coupled with core strengthening exercises such as planks and Russian twists to support rowing efficiency.
Though faster than average, there is room for improvement in transitions. Practice quick transitions between exercises by setting up mini circuits in training sessions to simulate race conditions. This will enhance overall fitness and agility in transitions.
While faster than average, further improvement can be achieved by focusing on lower body strength and endurance. Incorporate exercises like weighted lunges, squats, and step-ups into training. Proper form should be emphasized, maintaining a straight back and engaged core during lunges.
Carson should aim for a more consistent pace throughout the race. Starting too fast can lead to fatigue in later segments. Practicing even pacing in training runs can help develop better race-day pacing strategies.
Focus on minimizing time spent in the Roxzone by practicing quick transitions. Simulate race conditions in training to become more adept at moving swiftly between stations.
Train for compromised running scenarios by pairing running with strength exercises in workouts, such as running immediately after a sled push or pull, to mimic race conditions and improve resilience.
| Similar Athletes | |||
|---|---|---|---|
| Helfenstein Daniel | 2024 Incheon | 01:35:11 | |
| Dick David | 2024 Stockholm | 01:35:16 | |
| Reinders Coen | 2024 Amsterdam | 01:35:38 | |
| Macnab Ross | 2023 London | 01:35:09 | |
| Salamanca Calvo Esteban | 2024 Hong Kong | 01:35:08 | |
| Montemayor Nicholas | 2024 Stuttgart | 01:35:55 | |
| Collins Chris | 2024 Fort Lauderdale | 01:35:27 | |
| Sahebzadeh Wahid | 2024 Amsterdam | 01:35:25 | |
| Carter David | 2024 Melbourne | 01:35:12 | |
| Tomás Fortún Ramón | 2021 Madrid | 01:35:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Madrid Hennessy Carson | 01:47:55 | |
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Hennessy Carson
