Henson Gavin Hyrox Result

Dive into this athlete’s performance at 2022 London 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 Men 40-44 #123012 01:29:17 71st in AG | Top 57.7% 431st | Top 57.1%
-02:18
41:52
Run Total
-00:17
05:14
Avg. Lap
-00:18
04:25
Best Lap
+01:00
38:52
Workout Total
+00:07
04:51
Avg. Workout
+01:23
08:38
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 Henson Gavin'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 Henson Gavin'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 Henson Gavin'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 Henson Gavin'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 03:31. Check the detail of the improvement plan below.

01:31 Potential Improvement 43.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:31 04:23 to 02:52 43.1%
Wall Balls 01:10 07:38 to 06:28 33.2%
Sled Pull 00:28 05:22 to 04:54 13.3%
Farmers Carry 00:22 02:31 to 02:09 10.4%
Ski Erg 00:00 04:23 to 04:23 0.0%
Burpees Broad Jump 00:00 05:10 to 05:10 0.0%
Rowing 00:00 04:32 to 04:32 0.0%
Sandbag Lunges 00:00 04:53 to 04:53 0.0%
Run Total 00:00 41:52 to 41:52 0.0%

Splits Time

Henson Gavin Perfect Race
Splits Total Average Total
Running 1 04:25 00:00 04:46 -00:21 00:00 +00:00
Ski Erg 04:23 04:25 04:30 -00:07 04:46 -00:21
Running 2 04:49 08:48 05:07 -00:18 09:16 -00:28
Sled Push 04:23 13:37 03:02 +01:21 14:23 -00:46
Running 3 05:05 18:00 05:34 -00:29 17:25 +00:35
Sled Pull 05:22 23:05 05:11 +00:11 22:59 +00:06
Running 4 05:11 28:27 05:34 -00:23 28:10 +00:17
Burpees Broad Jump 05:10 33:38 05:42 -00:32 33:44 -00:06
Running 5 05:27 38:48 05:45 -00:18 39:26 -00:38
Rowing 04:32 44:15 04:53 -00:21 45:11 -00:56
Running 6 05:12 48:47 05:35 -00:23 50:04 -01:17
Farmers Carry 02:31 53:59 02:16 +00:15 55:39 -01:40
Running 7 05:03 56:30 05:34 -00:31 57:55 -01:25
Sandbag Lunges 04:53 01:01:33 05:25 -00:32 01:03:29 -01:56
Running 8 06:44 01:06:26 06:15 +00:29 01:08:54 -02:28
Wall Balls 07:38 01:13:10 06:53 +00:45 01:15:09 -01:59
Roxzone 08:38 01:29:17 07:15 +01:23 01:29:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gavin Henson performed well in the 2022 London Hyrox race, finishing with an overall rank of 431 out of 1125 athletes, putting him in the top 38% of competitors. In his age group (40-44), he achieved a rank of 71 out of 183 athletes, also in the top 38%. His overall time of 01:29:17 was respectable, with a total running time of 00:41:52, which was 00:32 faster than the average for his finish time.

Based on his splits, Gavin showed strength in several areas, including Running 1 (00:04:25), Ski Erg (00:04:23), Running 2 (00:04:49), Running 3 (00:05:05), Running 4 (00:05:11), Running 5 (00:05:27), Rowing (00:04:32), Running 6 (00:05:12), Running 7 (00:05:03), and Sandbag Lunges (00:04:53). In these segments, he was consistently faster than the average time.

However, there were also segments where Gavin lost time compared to the average. The segments with the most time lost were Roxzone (00:08:38), Sled Push (00:04:23), Wall Balls (00:07:38), Running 8 (00:06:44), and Farmers Carry (00:02:31). These are the areas that require improvement for better performance.

Segments to Improve


1. Roxzone:
Gavin's time in the Roxzone (transition between exercise zones) was 01:33 slower than the average. To improve this segment, he needs to focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his overall fitness. Additionally, practicing quick transitions between exercises during training sessions will help him reduce the time spent in the Roxzone during races.

2. Sled Push:
Gavin's time in the Sled Push segment was 01:02 slower than the average. To improve this segment, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and deadlifts can help develop the necessary leg and hip strength for efficient sled pushing. Additionally, incorporating explosive movements like power cleans or kettlebell swings into his training routine can improve his ability to generate force and accelerate the sled.

3. Wall Balls:
Gavin's time in the Wall Balls segment was 00:47 slower than the average. To improve this segment, he should focus on improving his upper body and core strength. Exercises such as push-ups, shoulder presses, and planks can help strengthen the muscles involved in wall balls. Additionally, practicing the wall ball movement with proper form and technique, including maintaining a consistent rhythm and using the legs to generate power, will lead to more efficient and faster performances in this segment.

4. Running 8:
Gavin's time in Running 8 was 00:21 slower than the average. To improve his running performance, he should focus on building his endurance and speed. Incorporating interval training, such as tempo runs, hill sprints, or track workouts, will help improve his running speed and stamina. Additionally, including strength training exercises that target the muscles used in running, such as lunges, single-leg squats, and calf raises, can help improve running performance.

5. Farmers Carry:
Gavin's time in the Farmers Carry segment was 00:11 slower than the average. To improve this segment, he should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's carries, dead hangs, and forearm curls can help strengthen the muscles and improve grip strength. Additionally, incorporating exercises that target the upper back and shoulders, such as rows and overhead presses, can improve overall upper body strength and stability during the Farmers Carry.

Strategies


- Pacing: Gavin should focus on maintaining a consistent pace throughout the race to avoid burning out early. It is important to start at a manageable pace and gradually increase intensity as the race progresses.
- Strategic Transitions: Practicing quick and efficient transitions between exercise zones can help minimize time spent in the Roxzone. Gavin should strategize and plan his transitions to ensure minimal rest and smooth transitions between exercises.
- Mental Preparation: Mental toughness and focus are crucial in endurance races like Hyrox. Gavin should work on mental preparation techniques such as visualization, positive self-talk, and developing a race-day routine to stay focused and motivated throughout the race.

By addressing the areas of improvement and implementing the suggested training strategies and techniques, Gavin Henson can enhance his performance in future Hyrox races. It is important to tailor the training routines to his specific needs, considering his age group, nationality, and overall race performance.

Similar Athletes
Breinl Daniel 2024 Hamburg 01:29:00
Lüddeckens Christian 2024 Copenhagen 01:29:09
Cramer Lars 2024 Madrid 01:29:45
Costa Tristan 2023 Paris 01:29:35
Herhold Christian 2024 Vienna - European Championship 01:28:50
Richardson Matt 2024 Madrid 01:29:09
Smith Robbie 2023 London 01:29:38
Klapsch Christoph 2024 Vienna - European Championship 01:28:58
Vermeulen Sven 2023 Amsterdam 01:29:26
Bouwmeester Tim 2023 Amsterdam 01:28:53

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