Cooke Henry Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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

AUS AUS Flag Men U24 #121004 01:29:20 16th in AG | Top 57.1% 294th | Top 54.7%
+01:06
45:16
Run Total
+00:10
05:40
Avg. Lap
-00:16
04:27
Best Lap
+00:58
38:51
Workout Total
+00:07
04:51
Avg. Workout
-02:01
05:19
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 Cooke Henry'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 Cooke Henry'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 Cooke Henry'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 Cooke Henry'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 05:25. Check the detail of the improvement plan below.

02:05 Potential Improvement 38.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:05 45:16 to 43:11 38.5%
Farmers Carry 00:54 03:03 to 02:09 16.6%
Ski Erg 00:30 04:57 to 04:27 9.2%
Sled Push 00:29 03:21 to 02:52 8.9%
Wall Balls 00:27 06:55 to 06:28 8.3%
Sled Pull 00:25 05:19 to 04:54 7.7%
Rowing 00:18 05:07 to 04:49 5.5%
Sandbag Lunges 00:17 05:24 to 05:07 5.2%
Burpees Broad Jump 00:00 04:45 to 04:45 0.0%

Splits Time

Cooke Henry Perfect Race
Splits Total Average Total
Running 1 04:27 00:00 04:47 -00:20 00:00 +00:00
Ski Erg 04:57 04:27 04:30 +00:27 04:47 -00:20
Running 2 04:40 09:24 05:06 -00:26 09:17 +00:07
Sled Push 03:21 14:04 03:02 +00:19 14:23 -00:19
Running 3 05:58 17:25 05:34 +00:24 17:25 +00:00
Sled Pull 05:19 23:23 05:12 +00:07 22:59 +00:24
Running 4 05:43 28:42 05:33 +00:10 28:11 +00:31
Burpees Broad Jump 04:45 34:25 05:42 -00:57 33:44 +00:41
Running 5 05:48 39:10 05:44 +00:04 39:26 -00:16
Rowing 05:07 44:58 04:53 +00:14 45:10 -00:12
Running 6 05:51 50:05 05:34 +00:17 50:03 +00:02
Farmers Carry 03:03 55:56 02:16 +00:47 55:37 +00:19
Running 7 05:53 58:59 05:34 +00:19 57:53 +01:06
Sandbag Lunges 05:24 01:04:52 05:25 -00:01 01:03:27 +01:25
Running 8 07:00 01:10:16 06:15 +00:45 01:08:52 +01:24
Wall Balls 06:55 01:17:16 06:53 +00:02 01:15:07 +02:09
Roxzone 05:19 01:29:20 07:20 -02:01 01:29:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Henry Cooke performed well in the 2023 Melbourne Hyrox race, finishing with an overall rank of 294 out of 767 athletes, which places him in the top 38% of participants. In his age group (U24), he achieved a rank of 16 out of 51 athletes, placing him in the top 31%. His overall time was 01:29:20, with a total running time of 00:45:16, which was 02:52 slower than the average for his finish time.

Based on his splits analysis, Henry showed strength in several segments, including Running 1, Running 2, Sled Pull, Burpees Broad Jump, and Sandbag Lunges, where he performed faster than the average. However, he also had some areas where he lost time compared to the average, such as Ski Erg, Running 3, Rowing, Running 6, Running 7, Farmers Carry, and Running 8.

Segments to Improve


1. Run Total:
Henry's total running time was 02:52 slower than the average for his finish time. To improve this segment, he should focus on improving his overall fitness and endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. Additionally, including long-distance runs in his training routine can enhance his overall running performance.

2. Farmers Carry:
Henry's time in the Farmers Carry segment was 00:43 slower than the average. To improve this segment, he should focus on building strength and grip endurance. Exercises such as farmer's carries, deadlifts, and kettlebell swings can help improve his grip strength. Additionally, incorporating exercises that target the muscles involved in the carry, such as forearm and core exercises, can enhance his performance in this segment.

3. Running 8:
Henry's time in Running 8 was 00:37 slower than the average. To improve this segment, he should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help improve his running performance. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats and lunges, can enhance his overall running ability.

4. Ski Erg:
Henry's time in the Ski Erg segment was 00:30 slower than the average. To improve this segment, he should focus on improving his cardiovascular endurance and technique in using the ski erg. Incorporating exercises that target the muscles used in the ski erg, such as rowing and cycling, can help improve his cardiovascular fitness. Additionally, practicing proper technique and form on the ski erg can enhance his performance in this segment.

Strategies


1. Pacing:
Henry should focus on pacing himself throughout the race to ensure consistent performance. It is important for him to find a balance between pushing his limits and avoiding burnout. He should start the race at a comfortable pace and gradually increase his effort as the race progresses.

2. Transition Efficiency:
Henry should work on improving his transition time between segments, as evidenced by his faster-than-average time in the Roxzone segment. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race.

3. Mental Preparation:
Henry should focus on mentally preparing himself for the race. Visualizing success, setting goals, and maintaining a positive mindset can help him stay motivated and perform at his best during the race.

In summary, Henry Cooke showed a strong performance in the 2023 Melbourne Hyrox race, achieving a high rank in his age group. To further improve his performance, he should focus on improving his overall fitness and endurance, as well as specific areas such as grip strength and skiing technique. Implementing strategic race strategies and maintaining a positive mindset will also contribute to his future success in Hyrox races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Martin Garry 2024 Manchester 01:28:57
Brett John 2024 Rimini 01:28:55
Lam Alex 2023 Hong Kong 01:29:02
Green David 2024 London 01:28:53
Itzlinger Christian 2024 Frankfurt 01:29:03
Lippkow Lars 2022 Essen 01:28:53
Piazzi Tommaso 2024 Turin 01:29:24
Favaloro Cosimo 2021 Los Angeles 01:29:19
Johnson Chad 2022 Los Angeles 01:29:15
Solomon Ben 2023 Manchester 01:29:11

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Melbourne 01:27:02

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