Henson Andy
Hyrox Result
Dive into this athlete’s performance at 2024 Manchester 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.
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 Andy'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 Andy'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 Andy'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 Andy'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
05:09.
Check the detail of the improvement plan below.
03:31
Potential Improvement
68.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Andy Henson displayed a commendable effort in the 2024 Manchester HYROX, finishing in the top 40% of all athletes and top 43% in his age group. His performance showcased a stronger inclination towards strength exercises, as indicated by his exceptional performance in the Sled Push, Sled Pull, and Farmers Carry, all well above average. Conversely, Andy's total running time was 04:05 slower than average, suggesting that while he has a solid strength foundation, his running endurance and speed could be improved. The splits analysis also suggests that Andy may have started the race at a pace slightly too fast for his running endurance levels, as seen in the gradual decline in running performance relative to the average as the race progressed.
Segments to Improve:
- Total Running Time & Running Segments: Andy's overall running time and performance in later running segments indicate a need for enhanced running endurance and speed. Incorporating interval training, such as 400 to 800-meter repeats at a pace faster than his current race pace, with equal rest periods, can improve both speed and endurance. Additionally, tempo runs, where Andy would run at a challenging but sustainable pace for a set distance or time, will help in building his lactate threshold and improve his running economy.
- Wall Balls: This segment, being one of the most time-lost areas, suggests a need for improved muscular endurance and technique. Andy should focus on high-repetition wall ball drills to build endurance, with an emphasis on maintaining a consistent squat depth and a fluid motion in throwing the ball. Incorporating exercises like thrusters and overhead squats can also strengthen the muscles involved in wall balls.
- Burpees Broad Jump: To improve in this area, Andy should focus on plyometric exercises to enhance explosive power, such as box jumps, squat jumps, and broad jumps. Practicing the burpee component separately, focusing on quick ground contact time, can also enhance efficiency. Combining these elements into a cohesive movement will likely improve his performance in this segment.
Race Strategies:
- Pacing: Given Andy's tendency to start fast, a more conservative initial pace may help conserve energy for a stronger finish. Using a running watch to keep track of his pace during the race can help maintain an even effort throughout.
- Transitions (Roxzone): Although Andy's transition times were better than average, there is always room for improvement. Practicing quick transitions between running and strength exercises can shave off vital seconds. This includes strategizing equipment layout and practicing the sequence of movements for each transition.
- Strength and Endurance Balance: Given Andy's strength in the more physical tasks, incorporating more endurance-focused training without neglecting strength work is crucial. A balanced approach, possibly with more emphasis on running in the immediate term, will create a more well-rounded performance profile.
- Mid-Race Recovery: Implementing active recovery techniques during the race, such as controlled breathing and dynamic stretching during slower segments or transitions, can help maintain performance levels throughout the race.
By focusing on these targeted areas for improvement and implementing the suggested training strategies and race tactics, Andy Henson can look forward to achieving a more balanced performance and potentially higher rankings in future HYROX events.
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