Lategan Henre Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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

RSA RSA Flag Men 25-29 #105017 01:22:49 14th in AG | Top 35.9% 88th | Top 35.6%
+03:22
44:47
Run Total
+00:26
05:36
Avg. Lap
+00:48
05:14
Best Lap
-02:40
32:21
Workout Total
-00:20
04:02
Avg. Workout
-00:39
05:45
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 Lategan Henre'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 Lategan Henre'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 Lategan Henre'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 Lategan Henre'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 04:41. Check the detail of the improvement plan below.

04:18 Potential Improvement 91.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:18 44:47 to 40:29 91.8%
Wall Balls 00:12 05:57 to 05:45 4.3%
Ski Erg 00:08 04:27 to 04:19 2.8%
Burpees Broad Jump 00:02 04:45 to 04:43 0.7%
Sandbag Lunges 00:01 04:38 to 04:37 0.4%
Sled Push 00:00 02:16 to 02:16 0.0%
Sled Pull 00:00 03:59 to 03:59 0.0%
Rowing 00:00 04:33 to 04:33 0.0%
Farmers Carry 00:00 01:46 to 01:46 0.0%

Splits Time

Lategan Henre Perfect Race
Splits Total Average Total
Running 1 05:22 00:00 04:30 +00:52 00:00 +00:00
Ski Erg 04:27 05:22 04:24 +00:03 04:30 +00:52
Running 2 05:14 09:49 04:52 +00:22 08:54 +00:55
Sled Push 02:16 15:03 02:50 -00:34 13:46 +01:17
Running 3 05:36 17:19 05:14 +00:22 16:36 +00:43
Sled Pull 03:59 22:55 04:45 -00:46 21:50 +01:05
Running 4 05:38 26:54 05:13 +00:25 26:35 +00:19
Burpees Broad Jump 04:45 32:32 05:02 -00:17 31:48 +00:44
Running 5 05:48 37:17 05:22 +00:26 36:50 +00:27
Rowing 04:33 43:05 04:45 -00:12 42:12 +00:53
Running 6 05:35 47:38 05:15 +00:20 46:57 +00:41
Farmers Carry 01:46 53:13 02:07 -00:21 52:12 +01:01
Running 7 05:35 54:59 05:14 +00:21 54:19 +00:40
Sandbag Lunges 04:38 01:00:34 04:53 -00:15 59:33 +01:01
Running 8 06:03 01:05:12 05:44 +00:19 01:04:26 +00:46
Wall Balls 05:57 01:11:15 06:15 -00:18 01:10:10 +01:05
Roxzone 05:45 01:22:49 06:24 -00:39 01:22:49
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Henre Lategan delivered a commendable performance at the 2024 Cape Town Hyrox event, positioning himself in the top 22% among all competitors and within his age group. His overall time of 1:22:49 showcases a strong effort, although his total running time was 3:01 slower than the average, indicating room for improvement in his running performance. Despite the slower running time, Henre demonstrated exceptional strength, especially in sled push and pull segments, highlighting a strength-biased profile. His pacing started slightly slower than the average in the initial running segments, suggesting a conservative start that might have affected his overall running pace.

Segments to Improve

  • Running: Henre's total running time was noticeably slower than average. To enhance his running efficiency, focusing on aerobic capacity and speed endurance is crucial. Suggested exercises include:
    • Interval training: Incorporate 400m-800m repeats at a pace faster than race pace, with short recovery periods.
    • Tempo runs: Perform sustained efforts at a comfortably hard pace to improve lactate threshold.
    • Hill sprints: Enhance power and running economy with short, intense bursts uphill.
  • Wall Balls: Henre can benefit from improving his efficiency in this segment. Suggestions for improvement include:
    • Wall ball drills: Focus on maintaining a fluid motion, minimizing rest between reps.
    • Plyometric training: Integrate box jumps and squat jumps to enhance explosive power.
    • Core strengthening: Exercises like planks and Russian twists to stabilize during wall balls.
  • Burpees Broad Jump: Enhancing speed and reducing transition time can significantly improve performance. Recommended exercises include:
    • Burpee drills: Incorporate timed sets to minimize rest and increase speed.
    • Broad jump technique: Focus on improving explosive power with plyometric exercises.
  • Roxzone: Improving transition times is crucial for better overall efficiency. Suggested strategies include:
    • Transition practice: Simulate race conditions with quick changes between exercises to enhance agility.
    • Mobility work: Incorporate dynamic stretching and mobility drills to improve range of motion and speed in transitions.

Race Strategies

  • Pacing Strategy: Start at a slightly faster pace in the initial running segments to establish a strong rhythm early on.
  • Energy Conservation: Focus on maintaining a steady effort across segments to avoid unnecessary energy expenditure.
  • Transition Efficiency: Practice quick transitions and develop a mental checklist for each segment change to minimize lost time.
  • Nutrition and Hydration: Develop a race-day nutrition plan that ensures optimal energy levels throughout the event.
Similar Athletes
RytoftTüchsen Finn 2024 Stockholm 01:23:01
Long Cheyne 2024 Anaheim 01:22:33
Jennings Conor 2024 Milan 01:22:31
Veldhuizen Peter 2024 Sydney 01:23:06
Etkind Johnny 2023 London 01:22:32
Tudela Ferrando Andrés 2023 Valencia 01:22:28
Broekhuis Gavin 2024 Amsterdam 01:22:48
De Vries Rik 2023 Amsterdam 01:23:01
Wong Raymond 2023 Hong Kong 01:23:17
Christmann Dustin 2024 Frankfurt 01:22:34

Measure Your Performance Against Top Athletes

Other Results from this athlete
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