Season 22/23 2023 Köln (785) HYROX (631) Men (446) Gehendges Lars

Gehendges Lars Hyrox Result

Dive into this athlete’s performance at 2023 Köln 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 477 similar athletes.

Performance Highlights

GER GER Flag Men 40-44 #153013 01:57:55 61st in AG | Top 96.8% 427th | Top 95.7%
+04:36
01:01:42
Run Total
+00:35
07:43
Avg. Lap
-01:23
04:11
Best Lap
-01:22
48:45
Workout Total
-00:10
06:05
Avg. Workout
-03:07
07:34
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 477 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 477 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Gehendges Lars'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 Gehendges Lars'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 477 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 Gehendges Lars'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 Gehendges Lars'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 09:56. Check the detail of the improvement plan below.

07:29 Potential Improvement 75.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:29 01:01:42 to 54:13 75.3%
Sandbag Lunges 01:48 09:07 to 07:19 18.1%
Wall Balls 00:36 10:16 to 09:40 6.0%
Burpees Broad Jump 00:03 08:00 to 07:57 0.5%
Ski Erg 00:00 04:22 to 04:22 0.0%
Sled Push 00:00 03:59 to 03:59 0.0%
Sled Pull 00:00 05:37 to 05:37 0.0%
Rowing 00:00 04:56 to 04:56 0.0%
Farmers Carry 00:00 02:28 to 02:28 0.0%

Splits Time

Gehendges Lars Perfect Race
Splits Total Average Total
Running 1 04:11 00:00 05:32 -01:21 00:00 +00:00
Ski Erg 04:22 04:11 04:54 -00:32 05:32 -01:21
Running 2 06:37 08:33 06:17 +00:20 10:26 -01:53
Sled Push 03:59 15:10 03:55 +00:04 16:43 -01:33
Running 3 08:47 19:09 07:04 +01:43 20:38 -01:29
Sled Pull 05:37 27:56 07:00 -01:23 27:42 +00:14
Running 4 08:55 33:33 07:05 +01:50 34:42 -01:09
Burpees Broad Jump 08:00 42:28 08:17 -00:17 41:47 +00:41
Running 5 08:29 50:28 07:29 +01:00 50:04 +00:24
Rowing 04:56 58:57 05:31 -00:35 57:33 +01:24
Running 6 07:50 01:03:53 07:12 +00:38 01:03:04 +00:49
Farmers Carry 02:28 01:11:43 02:55 -00:27 01:10:16 +01:27
Running 7 08:29 01:14:11 07:20 +01:09 01:13:11 +01:00
Sandbag Lunges 09:07 01:22:40 07:45 +01:22 01:20:31 +02:09
Running 8 08:27 01:31:47 09:08 -00:41 01:28:16 +03:31
Wall Balls 10:16 01:40:14 09:50 +00:26 01:37:24 +02:50
Roxzone 07:34 01:57:55 10:41 -03:07 01:57:55
Based on 477 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lars Gehendges performed well in the 2023 Köln Hyrox race, finishing in the top 67% of all athletes and the top 74% in his age group. His overall time of 01:57:55 shows a solid performance, but there are areas where he can improve.

Based on his splits analysis, Lars performed best in the Running 1 and Sled Push segments, where he was faster than average. However, he struggled in the Running 3, Running 4, Sandbag Lunges, Running 7, Running 5, Running 6, Running 2, and Wall Balls segments, where he was slower than average. This indicates a need for improvement in these areas.

Segments to Improve


1. Running 3, Running 4, Running 7, Running 5, Running 6, and Running 2:
Lars consistently lost time in these running segments compared to the average. To improve his running performance, Lars should focus on increasing his overall running fitness. This can be achieved through interval training, hill sprints, tempo runs, and long-distance runs. Incorporating strength training exercises such as squats, lunges, and plyometrics can also help improve his running speed and endurance.

2. Sandbag Lunges:
Lars lost significant time in this segment. To improve his performance in sandbag lunges, Lars should focus on strengthening his legs and core. Exercises such as squats, lunges, step-ups, and Bulgarian split squats can help build the necessary strength and stability for sandbag lunges. Additionally, practicing proper form and technique, maintaining an upright posture, and engaging the core muscles will help optimize his performance in this segment.

3. Wall Balls:
Lars was slightly slower than average in this segment. To improve his performance in wall balls, Lars should focus on building upper body strength and improving his technique. Exercises such as shoulder presses, push-ups, and medicine ball throws can help strengthen the muscles used in wall balls. Additionally, practicing proper form, including a full squat and explosive upward movement, will help maximize his efficiency and speed in this exercise.

Strategies


1. Pacing:
Lars should focus on maintaining a consistent pace throughout the race. It's important for him to start strong but avoid burning out early. By pacing himself effectively, Lars will be able to maintain a steady speed and perform well in all segments.

2. Transition Time:
Lars should work on improving his transition time in the Roxzone. By reducing the time spent resting or transitioning between exercises, he can gain an advantage over his competitors. Incorporating circuit training and practicing quick transitions between exercises during training sessions will help improve his overall fitness and reduce his transition time.

3. Mental Preparation:
Hyrox races require both physical and mental strength. Lars should focus on mental preparation by visualizing success, setting realistic goals, and maintaining a positive mindset throughout the race. This will help him stay motivated, focused, and perform at his best.

4. Specific Training:
Lars should tailor his training to address the areas where he struggled in the race. By incorporating specific exercises and drills targeting these weaknesses, he can improve his performance in those segments. Additionally, cross-training activities such as swimming, cycling, and rowing can help improve overall cardiovascular fitness and complement his Hyrox training.

By implementing these strategies and focusing on specific areas for improvement, Lars Gehendges can enhance his performance in future Hyrox races. With consistent training and dedication, he can strive towards achieving better results and pushing his limits as a fitness athlete.

Similar Athletes
Müller Marcel 2024 Frankfurt 01:58:01
Adams Tom 2024 Birmingham 01:58:22
Li Zhentuo 2023 Hong Kong 01:57:51
Borg Justin 2024 Perth 01:58:15
Lintzen Christoph 2022 Essen 01:57:56
Peltier Pat 2024 Stockholm 01:58:05
Cappa Marco 2023 Milan 01:57:41
Winstone Nicholas 2024 London 01:57:28
Padovano Robert 2024 New York 01:57:44
Lee Leonard 2024 Singapore 01:58:23

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