Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Hennessy Lauren

Hennessy Lauren Hyrox Result

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 959 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #151010 01:39:29 149th in AG | Top 67.7% 685th | Top 62.7%
-00:47
49:46
Run Total
-00:05
06:13
Avg. Lap
+00:48
06:16
Best Lap
+02:17
43:17
Workout Total
+00:17
05:24
Avg. Workout
-01:29
06:30
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 Women

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 959 athletes with similar finish time in Hyrox Women

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 959 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Hennessy Lauren'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 Lauren'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 959 athletes with similar finish time in Hyrox Women

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 Hennessy Lauren'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 Women

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 Hennessy Lauren'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 04:15. Check the detail of the improvement plan below.

02:22 Potential Improvement 55.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:22 07:53 to 05:31 55.7%
Sled Push 00:45 03:42 to 02:57 17.6%
Sandbag Lunges 00:41 05:59 to 05:18 16.1%
Run Total 00:22 49:46 to 49:24 8.6%
Rowing 00:05 05:39 to 05:34 2.0%
Ski Erg 00:00 05:06 to 05:06 0.0%
Sled Pull 00:00 06:01 to 06:01 0.0%
Burpees Broad Jump 00:00 06:49 to 06:49 0.0%
Farmers Carry 00:00 02:08 to 02:08 0.0%

Splits Time

Hennessy Lauren Perfect Race
Splits Total Average Total
Running 1 03:54 00:00 05:31 -01:37 00:00 +00:00
Ski Erg 05:06 03:54 05:17 -00:11 05:31 -01:37
Running 2 06:16 09:00 05:56 +00:20 10:48 -01:48
Sled Push 03:42 15:16 03:01 +00:41 16:44 -01:28
Running 3 06:29 18:58 06:18 +00:11 19:45 -00:47
Sled Pull 06:01 25:27 06:26 -00:25 26:03 -00:36
Running 4 06:31 31:28 06:20 +00:11 32:29 -01:01
Burpees Broad Jump 06:49 37:59 07:10 -00:21 38:49 -00:50
Running 5 06:24 44:48 06:33 -00:09 45:59 -01:11
Rowing 05:39 51:12 05:36 +00:03 52:32 -01:20
Running 6 06:19 56:51 06:25 -00:06 58:08 -01:17
Farmers Carry 02:08 01:03:10 02:28 -00:20 01:04:33 -01:23
Running 7 06:24 01:05:18 06:22 +00:02 01:07:01 -01:43
Sandbag Lunges 05:59 01:11:42 05:24 +00:35 01:13:23 -01:41
Running 8 07:33 01:17:41 07:05 +00:28 01:18:47 -01:06
Wall Balls 07:53 01:25:14 05:38 +02:15 01:25:52 -00:38
Roxzone 06:30 01:39:29 07:59 -01:29 01:39:29
Based on 959 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lauren Hennessy delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 22% overall and within her age group. Her overall time was 01:39:29, with a total running time of 00:49:46, which was 01:34 faster than the average. This indicates a strong running profile. However, the initial running segments suggest she started at a very fast pace, particularly noticeable in Running 1, where she was significantly faster than the average. While her running ability is a clear strength, there's room for improvement in strength-based exercises, as seen in slower segments like Wall Balls and Sandbag Lunges.

Segments to Improve

  • Wall Balls: This segment was the most challenging for Lauren, with a time 02:49 slower than average. To improve, focus on strength conditioning for the lower body and core. Incorporate exercises like goblet squats, medicine ball throws, and box jumps to build explosive power. Technique drills focusing on maintaining a steady rhythm and efficient breathing can also be beneficial.
  • Sandbag Lunges: With a slower time by 00:38, strengthening the quadriceps and improving balance are crucial. Integrate weighted lunges, step-ups, and single-leg deadlifts into training. Practicing with sandbags will help simulate race conditions and improve handling.
  • Sled Push: Lauren was 00:37 slower than average. Focus on lower body strength and endurance through sled pushes and heavy leg presses. Core stability exercises like planks and Russian twists can aid in maintaining form during this segment.

Race Strategies

  • Start Steady: Given the fast start, pacing in the initial runs should be moderated to sustain energy for later segments. Consider a strategy that balances initial speed with endurance to maintain a consistent performance throughout the race.
  • Efficient Transitions: Although the Roxzone time was faster than average, continuous improvement can further reduce transition times. Practice quick transitions between exercises in training, focusing on minimizing rest while maintaining form.
  • Focus on Compromised Running: As some strength segments impact subsequent runs, simulate running immediately after strength exercises in training. This will help adapt to the sensation of running on fatigued legs, improving overall race efficiency.
Similar Athletes
Buck Jamie 2022 Chicago 01:39:56
Hutchins Riah 2023 Barcelona 01:39:02
Carranza Nia 2022 Dallas 01:39:46
Holland Dominique 2024 Melbourne 01:39:21
Anderson Rosslyn 2024 Houston 01:39:02
Van Loon Pernella 2023 Maastricht European Championships 01:38:59
Thomas Kara 2023 Dallas 01:39:18
Gabriel Ruth 2019 Karlsruhe 01:39:19
Bertoni Beatriz 2022 New York 01:39:28
Ho Jessica 2024 Singapore 01:39:38

Measure Your Performance Against Top Athletes

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