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 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.
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.
This section showcases the entire Hennessy Carson'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 Hennessy Carson's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Hennessy Carson'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.
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 Hennessy Carson'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 07:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:51 | 51:43 to 45:52 | 80.5% |
| Burpees Broad Jump | 00:45 | 06:45 to 06:00 | 10.3% |
| Rowing | 00:40 | 05:39 to 04:59 | 9.2% |
| Ski Erg | 00:00 | 04:22 to 04:22 | 0.0% |
| Sled Push | 00:00 | 02:29 to 02:29 | 0.0% |
| Sled Pull | 00:00 | 04:05 to 04:05 | 0.0% |
| Farmers Carry | 00:00 | 02:07 to 02:07 | 0.0% |
| Sandbag Lunges | 00:00 | 05:31 to 05:31 | 0.0% |
| Wall Balls | 00:00 | 05:31 to 05:31 | 0.0% |
| Hennessy Carson | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:09 | 00:00 | 04:57 -00:48 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:09 | 04:35 -00:13 | 04:57 -00:48 |
| Running 2 | 05:42 | 08:31 | 05:23 +00:19 | 09:32 -01:01 |
| Sled Push | 02:29 | 14:13 | 03:13 -00:44 | 14:55 -00:42 |
| Running 3 | 06:50 | 16:42 | 05:51 +00:59 | 18:08 -01:26 |
| Sled Pull | 04:05 | 23:32 | 05:33 -01:28 | 23:59 -00:27 |
| Running 4 | 06:19 | 27:37 | 05:52 +00:27 | 29:32 -01:55 |
| Burpees Broad Jump | 06:45 | 33:56 | 06:15 +00:30 | 35:24 -01:28 |
| Running 5 | 06:42 | 40:41 | 06:06 +00:36 | 41:39 -00:58 |
| Rowing | 05:39 | 47:23 | 05:03 +00:36 | 47:45 -00:22 |
| Running 6 | 08:53 | 53:02 | 05:54 +02:59 | 52:48 +00:14 |
| Farmers Carry | 02:07 | 01:01:55 | 02:26 -00:19 | 58:42 +03:13 |
| Running 7 | 06:07 | 01:04:02 | 05:53 +00:14 | 01:01:08 +02:54 |
| Sandbag Lunges | 05:31 | 01:10:09 | 05:52 -00:21 | 01:07:01 +03:08 |
| Running 8 | 07:04 | 01:15:40 | 06:50 +00:14 | 01:12:53 +02:47 |
| Wall Balls | 05:31 | 01:22:44 | 07:34 -02:03 | 01:19:43 +03:01 |
| Roxzone | 07:18 | 01:35:25 | 08:08 -00:50 | 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 | |||
|---|---|---|---|
| Smith Kevin | 2023 Glasgow | 01:35:20 | |
| Bathel André | 2021 Hamburg | 01:35:24 | |
| Mateos Fernando | 2020 Karlsruhe | 01:35:31 | |
| Livingstone Pat | 2023 Dublin | 01:35:02 | |
| Scaiola Andrea | 2024 Rimini | 01:35:04 | |
| Tomlinson Simon | 2024 London | 01:35:52 | |
| Diaz Barriga Reyes Jaime | 2024 Mexico City | 01:35:52 | |
| Rashad Ahmed | 2024 Dubai | 01:35:40 | |
| Hanschke André | 2022 Essen | 01:35:00 | |
| Bridgway Jacob | 2024 Birmingham | 01:35:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Madrid | 01:47:55 | |
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