Dive into this athlete’s performance at 2023 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 330 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 Henderson Ian'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 Henderson Ian'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 Henderson Ian'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 Henderson Ian'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 13:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 11:02 | 01:06:35 to 55:33 | 84.1% |
| Burpees Broad Jump | 01:27 | 09:42 to 08:15 | 11.1% |
| Sandbag Lunges | 00:38 | 08:14 to 07:36 | 4.8% |
| Ski Erg | 00:00 | 04:06 to 04:06 | 0.0% |
| Sled Push | 00:00 | 03:38 to 03:38 | 0.0% |
| Sled Pull | 00:00 | 04:43 to 04:43 | 0.0% |
| Rowing | 00:00 | 04:37 to 04:37 | 0.0% |
| Farmers Carry | 00:00 | 03:04 to 03:04 | 0.0% |
| Wall Balls | 00:00 | 08:54 to 08:54 | 0.0% |
| Henderson Ian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:55 | 00:00 | 05:48 +01:07 | 00:00 +00:00 |
| Ski Erg | 04:06 | 06:55 | 04:57 -00:51 | 05:48 +01:07 |
| Running 2 | 06:52 | 11:01 | 06:31 +00:21 | 10:45 +00:16 |
| Sled Push | 03:38 | 17:53 | 04:08 -00:30 | 17:16 +00:37 |
| Running 3 | 07:58 | 21:31 | 07:24 +00:34 | 21:24 +00:07 |
| Sled Pull | 04:43 | 29:29 | 07:17 -02:34 | 28:48 +00:41 |
| Running 4 | 07:56 | 34:12 | 07:28 +00:28 | 36:05 -01:53 |
| Burpees Broad Jump | 09:42 | 42:08 | 08:30 +01:12 | 43:33 -01:25 |
| Running 5 | 08:10 | 51:50 | 07:48 +00:22 | 52:03 -00:13 |
| Rowing | 04:37 | 01:00:00 | 05:33 -00:56 | 59:51 +00:09 |
| Running 6 | 08:18 | 01:04:37 | 07:30 +00:48 | 01:05:24 -00:47 |
| Farmers Carry | 03:04 | 01:12:55 | 02:57 +00:07 | 01:12:54 +00:01 |
| Running 7 | 08:49 | 01:15:59 | 07:36 +01:13 | 01:15:51 +00:08 |
| Sandbag Lunges | 08:14 | 01:24:48 | 07:59 +00:15 | 01:23:27 +01:21 |
| Running 8 | 11:41 | 01:33:02 | 09:48 +01:53 | 01:31:26 +01:36 |
| Wall Balls | 08:54 | 01:44:43 | 10:02 -01:08 | 01:41:14 +03:29 |
| Roxzone | 08:47 | 02:02:16 | 11:00 -02:13 | 02:02:16 |
In terms of pacing, Henderson's total running time of 01:06:35 was 10 minutes and 38 seconds slower than the average for his finish time. This suggests that he may have rested more or taken longer transitions between exercises. To improve this segment, Henderson should focus on improving his overall fitness and reducing his transition time.
Additionally, it is worth noting that Henderson's total running time was slower than average, indicating that he may need to focus more on his running training to improve his performance in future races.
To improve in these segments, Henderson should incorporate specific training strategies and techniques.
1. Run Total: Henderson should work on improving his overall running fitness. He can include interval training, hill repeats, and tempo runs in his training routine. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can also help improve his running performance.
2. Running 8, Running 7, Running 6, Running 5, Running 4, Running 3, Running 2, and Running 1: Henderson should focus on improving his running endurance and speed. Incorporating interval training, fartlek runs, and tempo runs can help him improve his pace and reduce the time lost in these segments. Additionally, working on proper running form and technique, such as maintaining a tall posture and engaging the core, can also contribute to better running performance.
3. Burpees Broad Jump: Henderson should focus on improving his agility and explosive power. Incorporating plyometric exercises, such as box jumps and squat jumps, can help improve his ability to perform burpees broad jumps efficiently. Additionally, working on upper body strength through exercises like push-ups and pull-ups can also contribute to better performance in this segment.
4. Sandbag Lunges: Henderson should work on improving his lower body strength and stability. Incorporating exercises like lunges, squats, and deadlifts can help strengthen the muscles used in sandbag lunges. Additionally, incorporating balance and stability exercises, such as single-leg squats and planks, can also contribute to better performance in this segment.
By implementing these strategies and focusing on the specific areas of improvement mentioned, Henderson can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Hundorf Monte | 2024 Frankfurt | 02:02:07 | |
| Lim Jackson | 2024 Singapore | 02:02:46 | |
| Van Dinter Paul | 2024 Amsterdam | 02:02:34 | |
| Payne Paul | 2022 Birmingham | 02:01:55 | |
| Grinstead Tom | 2024 Sports Direct HYROX London | 02:02:15 | |
| Lim Trevor | 2024 Singapore | 02:01:51 | |
| Ghebremariam Adonay | 2023 Amsterdam | 02:02:16 | |
| Harrison Robert | 2024 Dallas | 02:02:16 | |
| Mccann Max | 2023 Glasgow | 02:02:25 | |
| stollery michael | 2024 Frankfurt | 02:02:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:50:53 | |
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