Dive into this athlete’s performance at 2021 Hamburg 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 Henrico Jan'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 Henrico Jan'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 Henrico Jan'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 Henrico Jan'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 03:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:27 | 42:53 to 39:26 | 97.2% |
| Burpees Broad Jump | 00:06 | 04:36 to 04:30 | 2.8% |
| Ski Erg | 00:00 | 04:05 to 04:05 | 0.0% |
| Sled Push | 00:00 | 01:59 to 01:59 | 0.0% |
| Sled Pull | 00:00 | 03:12 to 03:12 | 0.0% |
| Rowing | 00:00 | 04:09 to 04:09 | 0.0% |
| Farmers Carry | 00:00 | 01:50 to 01:50 | 0.0% |
| Sandbag Lunges | 00:00 | 03:53 to 03:53 | 0.0% |
| Wall Balls | 00:00 | 05:16 to 05:16 | 0.0% |
| Henrico Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 04:24 +00:19 | 00:00 +00:00 |
| Ski Erg | 04:05 | 04:43 | 04:22 -00:17 | 04:24 +00:19 |
| Running 2 | 04:54 | 08:48 | 04:45 +00:09 | 08:46 +00:02 |
| Sled Push | 01:59 | 13:42 | 02:44 -00:45 | 13:31 +00:11 |
| Running 3 | 05:21 | 15:41 | 05:08 +00:13 | 16:15 -00:34 |
| Sled Pull | 03:12 | 21:02 | 04:36 -01:24 | 21:23 -00:21 |
| Running 4 | 05:26 | 24:14 | 05:06 +00:20 | 25:59 -01:45 |
| Burpees Broad Jump | 04:36 | 29:40 | 04:56 -00:20 | 31:05 -01:25 |
| Running 5 | 05:38 | 34:16 | 05:15 +00:23 | 36:01 -01:45 |
| Rowing | 04:09 | 39:54 | 04:41 -00:32 | 41:16 -01:22 |
| Running 6 | 05:20 | 44:03 | 05:09 +00:11 | 45:57 -01:54 |
| Farmers Carry | 01:50 | 49:23 | 02:04 -00:14 | 51:06 -01:43 |
| Running 7 | 05:03 | 51:13 | 05:07 -00:04 | 53:10 -01:57 |
| Sandbag Lunges | 03:53 | 56:16 | 04:46 -00:53 | 58:17 -02:01 |
| Running 8 | 06:32 | 01:00:09 | 05:36 +00:56 | 01:03:03 -02:54 |
| Wall Balls | 05:16 | 01:06:41 | 06:01 -00:45 | 01:08:39 -01:58 |
| Roxzone | 09:08 | 01:20:57 | 06:17 +02:51 | 01:20:57 |
Jan Henrico's best running lap was 00:04:43, indicating a strong performance in that segment. However, there are areas for improvement, particularly in the running segments, where he was consistently slower than the average.
To improve the Run Total segment, Jan Henrico should focus on improving his overall fitness and reducing his transition time. This can be achieved through a combination of endurance training, interval training, and plyometric exercises. Some specific exercises to consider include interval running, hill sprints, and jump squats. Additionally, practicing quick transitions between exercises and minimizing rest time can also help improve performance in this segment.
The Roxzone segment was significantly slower than average, indicating that Jan Henrico may have taken more time to rest or transition between exercises. To improve this segment, he should focus on improving his overall fitness and reducing his transition time. This can be achieved through a combination of cardiovascular training, strength training, and interval training. Specific exercises to consider include high-intensity interval training (HIIT), circuit training, and practicing quick transitions between exercises.
In the Running 8 segment, Jan Henrico was 00:47 slower than the average. To improve his running performance, he should focus on increasing his running endurance and speed. Incorporating long-distance runs, interval training, and hill repeats into his training routine can help improve his overall running performance. Additionally, strength training exercises such as squats, lunges, and plyometric exercises can help improve his running power and efficiency.
Other running segments where Jan Henrico showed slower times compared to the average (Running 1, Running 5, Running 4, Running 6, Running 2, Running 3) can also be improved through similar training strategies. Incorporating interval training, hill sprints, and strength training exercises specific to running muscles can help improve his performance in these segments.
Jan Henrico should also consider implementing a strategy of strategic rest and recovery during the race. Utilizing active recovery techniques such as light jogging or stretching during transitions can help maintain blood flow and prevent muscle fatigue.
Additionally, it may be beneficial for Jan Henrico to work with a coach or trainer who can provide personalized guidance and support in his training and race strategies. A coach can help identify specific areas for improvement and tailor training plans and strategies to address his individual needs and goals.
Overall, with a focus on improving his running performance, reducing transition times, and implementing effective race strategies, Jan Henrico can continue to excel in the Hyrox races and achieve even better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Böing Kilian | 2024 Köln | 01:20:54 | |
| Henderson Chase | 2023 Chicago | 01:20:47 | |
| Muoz Pascual David | 2023 Madrid | 01:20:50 | |
| Bröring Stefan | 2024 Hamburg | 01:20:53 | |
| Koch Darren | 2023 London | 01:21:22 | |
| Gálvez León Víctor | 2022 London | 01:21:23 | |
| Walker Keane | 2023 Maastricht European Championships | 01:20:43 | |
| Ross Brad | 2024 Singapore National Stadium | 01:21:26 | |
| Gilroy Craig | 2024 Rotterdam | 01:20:27 | |
| Rothfuß Denis | 2019 Karlsruhe | 01:20:51 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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