Manke Gus Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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 295 similar athletes.

Performance Highlights

USA USA Flag Men Man 25-29 #172021 01:05:04 🥇 in AG | Top 4.8% 🥉 | Top 2.8%
+00:31
32:43
Run Total
+00:04
04:05
Avg. Lap
-00:12
03:19
Best Lap
+00:02
28:43
Workout Total
+00:00
03:35
Avg. Workout
-00:27
03:42
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.

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Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 27.
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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 199 to 268.
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Based on 295 athletes with similar finish time in Hyrox Pro Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 97 to 295.
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Based on 295 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of Manke Gus's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Manke Gus hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -27 to 68.
End of interactive chart.
Based on 295 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3899 to 4274.
End of interactive chart.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Manke Gus’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 840.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 Manke Gus'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 04:28. Check the detail of the improvement plan below.

01:47 Potential Improvement 39.9% Focus During Training

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Bar chart with 61 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1800 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 651.
CurrentTarget
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 01:47 32:43 to 30:56 39.9%
Sled Pull 01:01 04:55 to 03:54 22.8%
Sled Push 00:33 02:52 to 02:19 12.3%
Burpees Broad Jump 00:26 03:08 to 02:42 9.7%
Rowing 00:16 04:20 to 04:04 6.0%
Sandbag Lunges 00:12 03:33 to 03:21 4.5%
Farmers Carry 00:06 01:37 to 01:31 2.2%
Wall Balls 00:05 04:28 to 04:23 1.9%
Ski Erg 00:02 03:50 to 03:48 0.7%

Splits Time

Manke Gus Perfect Race
Splits Total Average Total
Running 1 03:19 00:00 03:34 -00:15 00:00 +00:00
Ski Erg 03:50 03:19 03:57 -00:07 03:34 -00:15
Running 2 03:47 07:09 03:47 +00:00 07:31 -00:22
Sled Push 02:52 10:56 02:52 +00:00 11:18 -00:22
Running 3 04:13 13:48 04:03 +00:10 14:10 -00:22
Sled Pull 04:55 18:01 04:21 +00:34 18:13 -00:12
Running 4 04:23 22:56 04:05 +00:18 22:34 +00:22
Burpees Broad Jump 03:08 27:19 03:06 +00:02 26:39 +00:40
Running 5 04:14 30:27 04:09 +00:05 29:45 +00:42
Rowing 04:20 34:41 04:10 +00:10 33:54 +00:47
Running 6 04:17 39:01 04:06 +00:11 38:04 +00:57
Farmers Carry 01:37 43:18 01:41 -00:04 42:10 +01:08
Running 7 04:04 44:55 04:08 -00:04 43:51 +01:04
Sandbag Lunges 03:33 48:59 03:42 -00:09 47:59 +01:00
Running 8 04:28 52:32 04:22 +00:06 51:41 +00:51
Wall Balls 04:28 57:00 04:52 -00:24 56:03 +00:57
Roxzone 03:42 01:05:04 04:09 -00:27 01:05:04
Based on 295 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Gus Manke performed exceptionally well in the Hyrox race in Dallas, finishing in the top 2% of 150 athletes overall and achieving a first-place finish in his age group. His overall time of 01:05:04 was impressive, with a total running time of 00:32:43, which was 00:23 faster than the average. This indicates that Gus has a strong running profile and should continue to focus on his running abilities.

Segments to Improve


1. Sled Pull:
Gus lost significant time during the sled pull segment, being 01:03 slower than the average. To improve his performance in this segment, Gus should focus on building strength and power in his legs and upper body. Specific exercises to incorporate into his training routine include deadlifts, squats, and pull-ups. Additionally, Gus should work on his technique during the sled pull, ensuring he maintains a strong and efficient pulling motion.

2. Sled Push:
Gus also lost time during the sled push segment, being 00:18 slower than the average. To improve his performance in this segment, Gus should focus on improving his overall fitness and conditioning. High-intensity interval training (HIIT) workouts, such as sprints and shuttle runs, will help improve his speed and power during the sled push.

3. Running 4:
Gus lost 00:11 seconds during the fourth running segment. To improve his performance in this segment, Gus should focus on increasing his endurance and speed. Incorporating interval training, such as tempo runs and hill sprints, into his training routine will help him build his aerobic capacity and improve his running performance.

Strategies


1. Pacing:
Gus should ensure he maintains a consistent and sustainable pace throughout the race. It is important for him to avoid starting too fast and burning out before the end. Implementing a strategic pacing plan, such as starting slightly slower and gradually increasing speed, will help him maintain energy and performance throughout the race.

2. Transitions:
To improve his overall race time, Gus should aim to minimize the time spent in the roxzone (transition zones). This can be achieved by practicing quick and efficient transitions during training sessions. Setting up mock transition zones and practicing the specific movements required for each segment will help Gus develop faster transition times.

3. Mental Preparation:
Hyrox races require mental toughness and resilience. Gus should implement mental preparation strategies, such as visualization and positive self-talk, to maintain focus and motivation during the race. Incorporating mindfulness and meditation practices into his training routine will also help him stay calm and focused during the race.

In conclusion, Gus Manke performed exceptionally well in the Hyrox race in Dallas, showcasing his strength in running and overall fitness. To further improve his performance, Gus should focus on specific areas such as the sled pull, sled push, and running endurance. By incorporating specific training strategies and techniques, Gus can 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.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 41.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Manke Gus 2023 Dallas 01:05:04
Hertig Savo 2024 World Championships Nice 01:05:05
Monteiro João 2022 Amsterdam 01:05:00
Coakley Aidan 2024 Melbourne 01:05:04
Fontana Sean 2023 World Championships Manchester 01:04:43
Melheim Oscar 2023 Stockholm 01:05:27
Latinne Reynaldo 2024 World Championships Nice 01:04:45
Krüger Julian 2023 Frankfurt 01:04:43
Wamser Philipp 2018 Stuttgart 01:05:21
Fornes Carlos 2024 World Championships Nice 01:05:16

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Houston 01:04:56
2023 München 01:07:04
2024 Dallas 01:07:29
2022 Dallas 01:15:49
2024 World Championships Nice 01:09:24

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