GBR Iain Henderson
1 HYROX race over 1 season. Best Open Men time: 1:50:22 at Hong Kong 2024.
1 result at 1 race
817th of 1,011 Open Men (faster than 19%). Against the 31 who finished around 1:49:49: most time gained on sled pull (2:56), most lost on wall balls (4:18). Runs 5 to 8 took 3:58 more than runs 1 to 4 (them: 3:40 more).
| Part | Time | Typical here | vs 1,011 Open Men here |
|---|---|---|---|
| Run 1: | 6:11 | 4:59 | faster than 9% |
| SkiErg: | 4:48 | 4:34 | faster than 29% |
| Run 2: | 6:37 | 5:05 | faster than 9% |
| Sled push: | 2:43 | 2:44 | faster than 51% |
| Run 3: | 5:43 | 5:32 | faster than 43% |
| Sled pull: | 3:53 | 5:28 | faster than 90% |
| Run 4: | 5:41 | 5:37 | faster than 48% |
| Burpee broad jump: | 9:47 | 5:50 | faster than 6% |
| Run 5: | 10:13 | 5:44 | faster than 3% |
| Row: | 4:54 | 4:57 | faster than 55% |
| Run 6: | 6:00 | 5:39 | faster than 37% |
| Farmers carry: | 3:17 | 2:22 | faster than 13% |
| Run 7: | 5:55 | 5:36 | faster than 39% |
| Sandbag lunges: | 7:45 | 5:27 | faster than 13% |
| Run 8: | 6:02 | 6:02 | faster than 50% |
| Wall balls: | 13:30 | 7:39 | faster than 8% |
| Roxzone: | 7:31 | 7:14 | faster than 45% |
| Runs (8 km) | 52:19 | 44:39 | faster than 22% |
| Stations (8) | 50:37 | ||
| Finish | 1:50:22 | 1:32:49 | 817th of 1,011 · faster than 19% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's. Runs is the organiser's official run total (it can differ from the eight laps added up by a few seconds), stations the eight stations added up, and roxzone the time moving between them. The age group is the one entered for that race.
Hong Kong 2024, against 1,011 Open Men
Shape of the race
This chart shows where Iain sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Pull (faster than 90% of the field), weakest on BBJ (faster than 7%).
See the numbers
| Part | Iain: faster than |
|---|---|
| Ski | 30% |
| Push | 51% |
| Pull | 90% |
| BBJ | 7% |
| Row | 55% |
| Carry | 14% |
| Lunges | 14% |
| Wall balls | 9% |
| Roxzone | 45% |
| Runs | 22% |
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
How much of the field Iain beat on each part of the race, at this race.Best: Sled pull (faster than 90%); weakest: Burpee broad jump (faster than 7%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Iain's time on each part against the typical Open Men finisher at this race.Best: Sled pull (1:35 faster); weakest: Runs (8 km) (7:40 slower).
Green, left of centre: faster than the typical Open Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Iain against the typical Open Men finisher
This chart draws the race in order, left to right: each 1 km run (blue), each station (yellow) and the roxzone (grey), sized by its time.Iain: 52:22 running, 50:37 at the stations and 7:31 in the roxzone; the longest station was the wall balls (13:30) and the shortest the sled push (2:43).Below, Typical Open Men: 44:14 running, 39:01 at the stations and 7:14 in the roxzone; the longest station was the wall balls (7:39).
See the numbers
| Part | Iain | Typical Open Men |
|---|---|---|
| Run 1 | 6:11 | 4:59 |
| SkiErg | 4:48 | 4:34 |
| Run 2 | 6:37 | 5:05 |
| Sled push | 2:43 | 2:44 |
| Run 3 | 5:43 | 5:32 |
| Sled pull | 3:53 | 5:28 |
| Run 4 | 5:41 | 5:37 |
| Burpee broad jump | 9:47 | 5:50 |
| Run 5 | 10:13 | 5:44 |
| Row | 4:54 | 4:57 |
| Run 6 | 6:00 | 5:39 |
| Farmers carry | 3:17 | 2:22 |
| Run 7 | 5:55 | 5:36 |
| Sandbag lunges | 7:45 | 5:27 |
| Run 8 | 6:02 | 6:02 |
| Wall balls | 13:30 | 7:39 |
| Roxzone | 7:31 | 7:14 |
| Finish | 1:50:22 | 1:32:49 |
The race in order, left to right. A wider block than the one below is slower than typical.
Wall balls cost 5:51 against the typical Open Men finisher at Hong Kong 2024. The wall balls guide shows whether that is strength or pacing, and the workouts that fix it.
Fix wall balls. Then beat 1:50:22.
The RoxHype app is your training plan to race day: built from your splits, your kit and your race date, and adjusted every week.
- A week-by-week plan that counts down to your race
- Extra work on your slowest stations
- Adjusts every week to what you actually did
Free to download. Used by more than 40,000 HYROX athletes.
