Gülker Stefan Hyrox Result

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.

Performance Highlights

GER GER Flag Men 30-34 #113005 01:32:55 41st in AG | Top 52.6% 157th | Top 51.6%
-00:58
44:56
Run Total
-00:06
05:37
Avg. Lap
-00:16
04:34
Best Lap
-01:15
38:03
Workout Total
-00:09
04:45
Avg. Workout
+02:13
10:00
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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Gülker Stefan'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 Gülker Stefan'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 1000 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 Gülker Stefan'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 Gülker Stefan'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 00:59. Check the detail of the improvement plan below.

00:22 Potential Improvement 37.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Rowing 00:22 05:17 to 04:55 37.3%
Farmers Carry 00:19 02:35 to 02:16 32.2%
Sandbag Lunges 00:12 05:38 to 05:26 20.3%
Run Total 00:05 44:56 to 44:51 8.5%
Sled Pull 00:01 05:13 to 05:12 1.7%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 02:55 to 02:55 0.0%
Burpees Broad Jump 00:00 05:37 to 05:37 0.0%
Wall Balls 00:00 06:29 to 06:29 0.0%

Splits Time

Gülker Stefan Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 04:50 -00:16 00:00 +00:00
Ski Erg 04:19 04:34 04:33 -00:14 04:50 -00:16
Running 2 04:54 08:53 05:19 -00:25 09:23 -00:30
Sled Push 02:55 13:47 03:08 -00:13 14:42 -00:55
Running 3 05:25 16:42 05:46 -00:21 17:50 -01:08
Sled Pull 05:13 22:07 05:25 -00:12 23:36 -01:29
Running 4 05:34 27:20 05:46 -00:12 29:01 -01:41
Burpees Broad Jump 05:37 32:54 05:59 -00:22 34:47 -01:53
Running 5 05:55 38:31 05:58 -00:03 40:46 -02:15
Rowing 05:17 44:26 04:58 +00:19 46:44 -02:18
Running 6 05:41 49:43 05:49 -00:08 51:42 -01:59
Farmers Carry 02:35 55:24 02:22 +00:13 57:31 -02:07
Running 7 05:45 57:59 05:47 -00:02 59:53 -01:54
Sandbag Lunges 05:38 01:03:44 05:37 +00:01 01:05:40 -01:56
Running 8 07:11 01:09:22 06:35 +00:36 01:11:17 -01:55
Wall Balls 06:29 01:16:33 07:16 -00:47 01:17:52 -01:19
Roxzone 10:00 01:32:55 07:47 +02:13 01:32:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Stefan Gülker had a solid performance in the 2021 Hamburg Hyrox race. He finished with an overall rank of 157, which puts him in the top 34% of all athletes, and a rank of 41 in his age group, which is in the top 36% of athletes in that category. His overall time of 01:32:55 is respectable, but there are areas where he can improve to enhance his performance.

Stefan's total running time of 00:44:56 is 26 seconds slower than the average. This indicates that he may need to focus more on improving his overall fitness and transition time. Additionally, his best running lap was 00:04:34, which was 7 seconds faster than the average. This suggests that he has good running capabilities and should continue to train in this area.

Segments to Improve


1. Roxzone:
Stefan's time in the Roxzone was 00:10:00, which is 2 minutes and 23 seconds slower than the average. To improve this segment, he should focus on improving his overall fitness and reducing his transition time between exercises. Incorporating high-intensity interval training (HIIT) workouts and practicing quick and efficient transitions between exercises can help him improve in this area.

2. Running 8:
Stefan's time in Running 8 was 00:07:11, which is 30 seconds slower than the average. To improve his running performance, he should focus on building his endurance and speed. Interval training, hill sprints, and tempo runs can help him develop the necessary stamina and speed to perform better in this segment.

3. Run Total:
Stefan's total running time was 00:44:56, which is 26 seconds slower than the average. To improve his overall running performance, he should focus on incorporating a variety of running workouts into his training routine. This can include long runs to build endurance, speed work to improve his pace, and hill training to strengthen his leg muscles.

4. Rowing:
Stefan's time in the rowing segment was 00:05:17, which is 24 seconds slower than the average. To improve his rowing performance, he should focus on improving his technique and building his upper body strength. Incorporating exercises such as rows, pull-ups, and kettlebell swings can help him develop the necessary strength and form to improve in this segment.

5. Farmers Carry:
Stefan's time in the farmers carry segment was 00:02:35, which is 11 seconds slower than the average. To improve his performance in this segment, he should focus on building his grip strength and overall endurance. Exercises such as farmer's carries, deadlifts, and wrist curls can help him develop the necessary strength and endurance to perform better in this segment.

Strategies


- Pace yourself: It's important for Stefan to find a sustainable pace throughout the race. Going out too fast in the beginning can lead to fatigue later on. Practice pacing during training runs to find a comfortable yet challenging pace.

- Efficient transitions: Stefan should focus on practicing quick and efficient transitions between exercises to minimize time spent in the Roxzone. This can include practicing the order of exercises and finding the most efficient way to move from one station to the next.

- Strength training: Stefan should incorporate strength training exercises into his routine to improve his overall strength and power. This can include exercises such as squats, lunges, deadlifts, and push-ups to build the necessary strength for the various Hyrox exercises.

- Interval training: Incorporating interval training into his training routine can help Stefan improve his speed and endurance. This can include running intervals, rowing intervals, and other high-intensity exercises to push his limits and improve his overall performance.

- Recovery: Adequate rest and recovery are crucial for optimal performance. Stefan should prioritize rest days and incorporate recovery techniques such as foam rolling, stretching, and massage to aid in muscle recovery and prevent injury.

By focusing on improving these specific areas and implementing these strategies, Stefan Gülker can enhance his performance in future Hyrox races. It's important for him to continue training consistently and progressively to reach his full potential.

Similar Athletes
Ross Taylor 2024 Dublin 01:32:42
Brosowski Michael 2018 Hamburg 01:33:08
Castillo Juan 2024 Dallas 01:33:19
Nicholls Ian 2024 London 01:32:36
Durand Frédéric 2024 Bordeaux 01:33:23
Alves Passos Esdras 2023 Malaga 01:32:29
王 刚 2024 Beijing 01:32:56
Walker Matthew 2024 Washington - North American Championships 01:32:55
Coyle Jeff 2024 Hong Kong 01:32:51
Mcghee Brandon 2020 Chicago 01:33:01

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