Dive into this athlete’s performance at 2022 Karlsruhe 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 List Henning'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 List Henning'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 List Henning'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 List Henning'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 02:58. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:21 | 45:15 to 43:54 | 45.5% |
| Sled Push | 01:16 | 04:13 to 02:57 | 42.7% |
| Ski Erg | 00:07 | 04:36 to 04:29 | 3.9% |
| Burpees Broad Jump | 00:07 | 05:39 to 05:32 | 3.9% |
| Farmers Carry | 00:07 | 02:19 to 02:12 | 3.9% |
| Sled Pull | 00:00 | 04:41 to 04:41 | 0.0% |
| Rowing | 00:00 | 04:45 to 04:45 | 0.0% |
| Sandbag Lunges | 00:00 | 04:29 to 04:29 | 0.0% |
| Wall Balls | 00:00 | 06:01 to 06:01 | 0.0% |
| List Henning | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:04 | 00:00 | 04:45 -00:41 | 00:00 +00:00 |
| Ski Erg | 04:36 | 04:04 | 04:31 +00:05 | 04:45 -00:41 |
| Running 2 | 05:10 | 08:40 | 05:10 +00:00 | 09:16 -00:36 |
| Sled Push | 04:13 | 13:50 | 03:04 +01:09 | 14:26 -00:36 |
| Running 3 | 05:43 | 18:03 | 05:39 +00:04 | 17:30 +00:33 |
| Sled Pull | 04:41 | 23:46 | 05:17 -00:36 | 23:09 +00:37 |
| Running 4 | 06:15 | 28:27 | 05:38 +00:37 | 28:26 +00:01 |
| Burpees Broad Jump | 05:39 | 34:42 | 05:49 -00:10 | 34:04 +00:38 |
| Running 5 | 06:11 | 40:21 | 05:50 +00:21 | 39:53 +00:28 |
| Rowing | 04:45 | 46:32 | 04:56 -00:11 | 45:43 +00:49 |
| Running 6 | 06:02 | 51:17 | 05:40 +00:22 | 50:39 +00:38 |
| Farmers Carry | 02:19 | 57:19 | 02:18 +00:01 | 56:19 +01:00 |
| Running 7 | 05:42 | 59:38 | 05:39 +00:03 | 58:37 +01:01 |
| Sandbag Lunges | 04:29 | 01:05:20 | 05:30 -01:01 | 01:04:16 +01:04 |
| Running 8 | 06:11 | 01:09:49 | 06:22 -00:11 | 01:09:46 +00:03 |
| Wall Balls | 06:01 | 01:16:00 | 07:03 -01:02 | 01:16:08 -00:08 |
| Roxzone | 08:48 | 01:30:41 | 07:30 +01:18 | 01:30:41 |
His overall time of 01:30:41 reflects his solid performance, but there are areas where he can make improvements. His total running time of 00:45:15 was 01:42 slower than the average for his finish time. This suggests that List may benefit from focusing on improving his overall fitness and transition time to increase his speed and efficiency during the race.
Segment Analysis:
1. Running 1: List performed exceptionally well in this segment, completing it in 00:04:04, which was 00:33 faster than the average. This indicates that List has good running ability and should continue to focus on maintaining and improving his running performance.
2. Ski Erg: List completed the Ski Erg segment in 00:04:36, which was 00:09 slower than the average. To improve his performance in this segment, he should focus on increasing his upper body strength and endurance through exercises such as rowing, pull-ups, and push-ups. Additionally, practicing proper technique on the Ski Erg machine will help improve his efficiency and speed.
3. Running 2: List completed this segment in 00:05:10, which was 00:05 slower than the average. To improve his running performance in this segment, List should incorporate interval training and hill sprints into his training routine. These exercises will help increase his speed and endurance, enabling him to complete this segment more efficiently.
4. Sled Push: List completed the Sled Push segment in 00:04:13, which was 00:50 slower than the average. To improve his performance in this segment, List should focus on increasing his lower body strength and power. Exercises such as squats, lunges, and deadlifts will help him develop the necessary strength to push the sled more efficiently. Additionally, practicing proper technique and body positioning during the sled push will help improve his overall performance.
5. Running 3: List completed this segment in 00:05:43, which was 00:01 slower than the average. To improve his running performance in this segment, List should focus on developing his endurance and pacing. Incorporating long-distance runs and tempo runs into his training routine will help him build his endurance and improve his overall running performance.
6. Sled Pull: List completed the Sled Pull segment in 00:04:41, which was 00:59 faster than the average. List performed exceptionally well in this segment, and he should continue to focus on maintaining his strength and technique to sustain his performance.
7. Running 4: List completed this segment in 00:06:15, which was 00:36 slower than the average. To improve his running performance in this segment, List should focus on increasing his speed and endurance through interval training and hill sprints. Incorporating exercises that target his lower body, such as plyometric exercises and speed drills, will also help improve his running performance.
8. Burpees Broad Jump: List completed the Burpees Broad Jump segment in 00:05:39, which was 00:11 slower than the average. To improve his performance in this segment, List should focus on improving his explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and agility ladder drills will help him develop the necessary power and agility to perform the burpees broad jump more efficiently.
9. Running 5: List completed this segment in 00:06:11, which was 00:21 slower than the average. To improve his running performance in this segment, List should focus on increasing his speed and endurance through interval training and tempo runs. Incorporating exercises that target his lower body, such as hill sprints and lunges, will also help improve his running performance.
10. Rowing: List completed the Rowing segment in 00:04:45, which was 00:06 faster than the average. List performed well in this segment, and he should continue to focus on maintaining his upper body strength and technique to sustain his performance.
11. Running 6: List completed this segment in 00:06:02, which was 00:23 slower than the average. To improve his running performance in this segment, List should focus on increasing his speed and endurance through interval training and hill sprints. Incorporating exercises that target his lower body, such as plyometric exercises and speed drills, will also help improve his running performance.
12. Farmers Carry: List completed the Farmers Carry segment in 00:02:19, which was 00:02 faster than the average. List performed well in this segment, and he should continue to focus on maintaining his grip strength and technique to sustain his performance.
13. Running 7: List completed this segment in 00:05:42, which was 00:04 slower than the average. To improve his running performance in this segment, List should focus on increasing his speed and endurance through interval training and hill sprints. Incorporating exercises that target his lower body, such as plyometric exercises and speed drills, will also help improve his running performance.
14. Sandbag Lunges: List completed the Sandbag Lunges segment in 00:04:29, which was 00:56 faster than the average. List performed exceptionally well in this segment, and he should continue to focus on maintaining his lower body strength and technique to sustain his performance.
15. Running 8: List completed this segment in 00:06:11, which was 00:18 faster than the average. List performed well in this segment, and he should continue to focus on maintaining his speed and endurance to sustain his performance.
16. Wall Balls: List completed the Wall Balls segment in 00:06:01, which was 00:58 faster than the average. List performed exceptionally well in this segment, and he should continue to focus on maintaining his upper body strength and technique to sustain his performance.
17. Roxzone: List spent 00:08:48 in the Roxzone, which was 01:17 slower than the average. To improve his performance in the Roxzone, List should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and practicing quick transitions between exercises will help him improve his overall performance in this segment.
To improve performance in the Run Total segment, List should focus on increasing his overall fitness and endurance through interval training, tempo runs, and long-distance runs. Incorporating strength training exercises that target his lower body, such as squats, lunges, and deadlifts, will also help improve his running performance.
To improve performance in the Roxzone, List should focus on improving his overall fitness and transition time. Incorporating HIIT workouts and practicing quick transitions between exercises during training will help him improve his speed and efficiency in the Roxzone during the race.
To improve performance in the Sled Push segment, List should focus on increasing his lower body strength and power. Incorporating exercises such as squats, lunges, and deadlifts into his training routine will help him develop the necessary strength to push the sled more efficiently. Additionally, practicing proper technique and body positioning during the sled push will help improve his overall performance.
To improve performance in the Running 4, Running 6, and Running 5 segments, List should focus on increasing his speed and endurance through interval training, hill sprints, and plyometric exercises. Incorporating exercises that target his lower body, such as lunges, box jumps, and speed drills, will also help improve his running performance in these segments.
To improve performance in the Burpees Broad Jump segment, List should focus on improving his explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and agility ladder drills into his training routine will help him develop the necessary power and agility to perform the burpees broad jump more efficiently.
List should also prioritize efficient transitions between segments to minimize time spent in the Roxzone. Practicing quick transitions during training will help him develop the necessary skills and speed to transition smoothly during the race.
Additionally, List should pay attention to his pacing during the running segments. By monitoring his pace and adjusting it accordingly, he can ensure that he maintains a steady speed and avoids burning out too early in the race.
Overall, by implementing the suggested training strategies and techniques, List can improve his performance in the identified areas and enhance his overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Schmidt Thorsten | 2022 Frankfurt | 01:31:05 | |
| Au Brian | 2023 Hong Kong | 01:31:08 | |
| Carr Tim | 2024 Washington - North American Championships | 01:30:25 | |
| Kucharski Daniel | 2024 Poznan | 01:30:30 | |
| Knight Andrew | 2024 Manchester | 01:30:26 | |
| Hodgson Kieran | 2024 Glasgow | 01:31:11 | |
| Newman Paul | 2023 Glasgow | 01:31:10 | |
| Mullans Dale | 2024 Glasgow | 01:31:08 | |
| Turton Dale | 2024 Manchester | 01:30:37 | |
| King Páidí | 2024 London | 01:31:05 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Frankfurt | 01:43:05 | |
| 2019 Karlsruhe | 01:37:14 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
