Langnäse Gunnar Hyrox Result

Dive into this athlete’s performance at 2023 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 45-49 #120031 01:26:03 24th in AG | Top 35.3% 355th | Top 48.2%
-04:09
38:43
Run Total
-00:31
04:50
Avg. Lap
+00:02
04:37
Best Lap
+02:49
39:07
Workout Total
+00:21
04:53
Avg. Workout
+01:22
08:18
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 Langnäse Gunnar'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 Langnäse Gunnar'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 Langnäse Gunnar'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 Langnäse Gunnar'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 05:42. Check the detail of the improvement plan below.

01:19 Potential Improvement 23.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:19 07:25 to 06:06 23.1%
Sled Push 01:16 03:59 to 02:43 22.2%
Burpees Broad Jump 01:05 06:07 to 05:02 19.0%
Sandbag Lunges 01:01 05:53 to 04:52 17.8%
Ski Erg 00:39 05:02 to 04:23 11.4%
Rowing 00:22 05:06 to 04:44 6.4%
Sled Pull 00:00 04:18 to 04:18 0.0%
Farmers Carry 00:00 01:17 to 01:17 0.0%
Run Total 00:00 38:43 to 38:43 0.0%

Splits Time

Langnäse Gunnar Perfect Race
Splits Total Average Total
Running 1 04:46 00:00 04:37 +00:09 00:00 +00:00
Ski Erg 05:02 04:46 04:27 +00:35 04:37 +00:09
Running 2 04:38 09:48 04:59 -00:21 09:04 +00:44
Sled Push 03:59 14:26 02:55 +01:04 14:03 +00:23
Running 3 04:37 18:25 05:25 -00:48 16:58 +01:27
Sled Pull 04:18 23:02 04:58 -00:40 22:23 +00:39
Running 4 04:40 27:20 05:23 -00:43 27:21 -00:01
Burpees Broad Jump 06:07 32:00 05:19 +00:48 32:44 -00:44
Running 5 04:54 38:07 05:34 -00:40 38:03 +00:04
Rowing 05:06 43:01 04:49 +00:17 43:37 -00:36
Running 6 04:44 48:07 05:26 -00:42 48:26 -00:19
Farmers Carry 01:17 52:51 02:11 -00:54 53:52 -01:01
Running 7 04:44 54:08 05:24 -00:40 56:03 -01:55
Sandbag Lunges 05:53 58:52 05:06 +00:47 01:01:27 -02:35
Running 8 05:44 01:04:45 06:01 -00:17 01:06:33 -01:48
Wall Balls 07:25 01:10:29 06:33 +00:52 01:12:34 -02:05
Roxzone 08:18 01:26:03 06:56 +01:22 01:26:03
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gunnar Langnäse had a solid performance in the 2023 Hamburg Hyrox race. He achieved an overall rank of 355, which puts him in the top 32% of all athletes. In his age group (45-49), he ranked 24th out of 94 athletes, placing him in the top 25%. His overall time of 01:26:03 is respectable and shows good endurance.

Gunnar's total running time of 00:38:43 is particularly impressive, as it is 02:54 faster than the average for his finish time. This indicates that he has a strong running profile and excels in this aspect of the race. His best running lap time of 00:04:37 further confirms his prowess as a runner.

Segments to Improve


1. Roxzone:
Gunnar's roxzone time of 00:08:18 is 01:34 slower than the average. This suggests that he may have taken longer rest periods or had slower transitions between exercises. To improve in this segment, Gunnar should focus on improving his overall fitness and reducing his transition time. Incorporating interval training and circuit workouts into his training routine can help improve his cardiovascular endurance and speed up his transitions between exercises.

2. Burpees Broad Jump:
Gunnar's time of 00:06:07 in this segment is 01:07 slower than the average. To enhance his performance in burpees broad jump, Gunnar should focus on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help increase his power output and speed in this segment. Additionally, practicing proper form and technique in the broad jump will ensure maximum efficiency and minimize time lost.

3. Sandbag Lunges:
Gunnar's time of 00:05:53 in this segment is 00:49 slower than the average. Improving his performance in sandbag lunges requires focusing on both strength and endurance. Gunnar can incorporate exercises such as walking lunges, step-ups, and Bulgarian split squats into his training routine to build leg strength. Additionally, incorporating interval training with sandbag lunges can help improve his muscular endurance and increase his speed in this segment.

4. Wall Balls:
Gunnar's time of 00:07:25 in this segment is 00:48 slower than the average. To improve his performance in wall balls, Gunnar should focus on improving his upper body strength and coordination. Incorporating exercises such as medicine ball slams, push press, and thrusters into his training routine can help increase his upper body strength and power. Additionally, practicing proper form and technique in wall balls will ensure maximum efficiency and minimize time lost.

5. Sled Push:
Gunnar's time of 00:03:59 in this segment is 00:46 slower than the average. To improve his performance in sled push, Gunnar should focus on building lower body strength and power. Exercises such as squats, deadlifts, and leg press can help increase his leg strength and power output. Additionally, practicing proper pushing technique and using the most efficient body position will help maximize speed and minimize time lost in this segment.

Strategies


To improve overall performance in the race, Gunnar should consider the following strategies:

1. Pacing:
Based on his splits analysis, Gunnar's pacing seems consistent throughout the race. He did not have any significantly faster or slower laps compared to the average. However, he should be mindful of maintaining a steady pace and avoiding going out too fast in the initial stages of the race. Conserving energy and maintaining a consistent effort level will help him perform better in the later stages of the race.

2. Hybrid Training:
Gunnar's strong running profile indicates that he should continue to focus on maintaining and improving his running performance. However, he should also dedicate some training time to improving his strength and power in the segments where he lost time. Incorporating a combination of strength training exercises, interval training, and plyometric exercises into his training routine will help develop a well-rounded fitness profile and improve his performance in the specific segments that need improvement.

3. Transition Practice:
To improve his roxzone time, Gunnar should practice efficient transitions between exercises during his training sessions. Setting up mock race scenarios and practicing quick and smooth transitions will help him become more efficient and save valuable time during the actual race.

4. Mental Preparation:
In addition to physical training, Gunnar should focus on mental preparation for the race. Developing mental strategies such as positive self-talk, visualization, and goal setting can help him stay focused and motivated throughout the race. Practicing mental exercises during training sessions will help build mental resilience and improve race performance.

In conclusion, Gunnar Langnäse had a strong performance in the 2023 Hamburg Hyrox race, particularly in the running segments. To further improve his performance, he should focus on reducing his roxzone time and improving his performance in specific segments such as burpees broad jump, sandbag lunges, wall balls, sled push, ski erg, rowing, running 1, and the best lap. Implementing the suggested training strategies and techniques, along with incorporating race strategies such as pacing, hybrid training, transition practice, and mental preparation, will help Gunnar enhance his performance in these areas and continue to excel in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Kuschewski Niklas 2023 Köln 01:25:46
Frank Felix 2023 München 01:25:43
Bliem Oliver 2024 Melbourne 01:26:30
Botbol Ilan 2024 Paris 01:26:17
De Nooy Wolf 2023 Rotterdam 01:26:22
Cancino Ricardo 2024 Sydney 01:26:25
Ortega Huerta Cristian 2024 Mexico City 01:26:30
Bergner Jonathan 2023 Frankfurt 01:25:53
Rivoal Yannick 2024 Marseille 01:25:36
Harkin Martin 2024 Brisbane 01:26:29

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Hamburg 01:33:10
2024 Köln 01:28:43

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