Pankow Bernhard Hyrox Result

Dive into this athlete’s performance at 2024 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 60-64 #134011 01:33:23 9th in AG | Top 60.0% 866th | Top 69.4%
-05:25
40:41
Run Total
-00:40
05:05
Avg. Lap
+00:02
04:53
Best Lap
+05:06
44:36
Workout Total
+00:38
05:34
Avg. Workout
+00:19
08:11
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 Pankow Bernhard'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 Pankow Bernhard'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 Pankow Bernhard'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 Pankow Bernhard'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 06:36. Check the detail of the improvement plan below.

04:33 Potential Improvement 68.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 04:33 11:31 to 06:58 68.9%
Sandbag Lunges 01:30 06:58 to 05:28 22.7%
Burpees Broad Jump 00:21 06:09 to 05:48 5.3%
Ski Erg 00:08 04:41 to 04:33 2.0%
Sled Push 00:03 03:07 to 03:04 0.8%
Rowing 00:01 04:57 to 04:56 0.3%
Sled Pull 00:00 05:04 to 05:04 0.0%
Farmers Carry 00:00 02:09 to 02:09 0.0%
Run Total 00:00 40:41 to 40:41 0.0%

Splits Time

Pankow Bernhard Perfect Race
Splits Total Average Total
Running 1 04:57 00:00 04:51 +00:06 00:00 +00:00
Ski Erg 04:41 04:57 04:33 +00:08 04:51 +00:06
Running 2 04:53 09:38 05:20 -00:27 09:24 +00:14
Sled Push 03:07 14:31 03:09 -00:02 14:44 -00:13
Running 3 04:54 17:38 05:47 -00:53 17:53 -00:15
Sled Pull 05:04 22:32 05:26 -00:22 23:40 -01:08
Running 4 05:04 27:36 05:48 -00:44 29:06 -01:30
Burpees Broad Jump 06:09 32:40 06:03 +00:06 34:54 -02:14
Running 5 04:58 38:49 06:00 -01:02 40:57 -02:08
Rowing 04:57 43:47 04:58 -00:01 46:57 -03:10
Running 6 05:00 48:44 05:50 -00:50 51:55 -03:11
Farmers Carry 02:09 53:44 02:21 -00:12 57:45 -04:01
Running 7 05:10 55:53 05:48 -00:38 01:00:06 -04:13
Sandbag Lunges 06:58 01:01:03 05:39 +01:19 01:05:54 -04:51
Running 8 05:47 01:08:01 06:37 -00:50 01:11:33 -03:32
Wall Balls 11:31 01:13:48 07:21 +04:10 01:18:10 -04:22
Roxzone 08:11 01:33:23 07:52 +00:19 01:33:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Bernhard Pankow performed commendably in the 2024 Hamburg HYROX race, finishing in the top 79% overall and top 72% in his age group (60-64). This achievement is more impressive considering his age group.

One key highlight of his performance is his total running time. Bernhard's total running time was 5 minutes and 35 seconds faster than the average, indicating strong running abilities. This suggests that Bernhard's profile leans more towards running than strength.

His pacing strategy seemed effective as he was able to maintain a faster than average pace in all running segments. However, there might be room for improvement in his pacing during the first running segment where he was slightly slower than average.

Segments to Improve

  • Wall Balls: This segment was Bernhard's weakest, with a time significantly slower than average. He could invest more time in strength training, focusing on his lower body and core muscles. Exercises like squats, lunges, and deadlifts could be beneficial. Also, practicing the wall balls exercise itself would help improve his form and efficiency.
  • Sandbag Lunges: Bernhard's performance in this segment was slower than average. To improve, he should incorporate more lunges and weighted lunges into his training routine. This would build his leg and core strength, enhancing his ability to perform this task more efficiently.
  • Roxzone: Bernhard's time in this segment indicates he might have rested more or took more time in the transition. Improving his overall fitness and focusing on transition training would be beneficial. This could involve incorporating high-intensity interval training (HIIT) workouts into his routine to build endurance and speed.

Race Strategies

For future races, Bernhard might benefit from the following strategies:

  • Given his strong running abilities, focusing on maintaining a consistent and fast pace throughout all running segments would be advantageous. He could achieve this by incorporating more endurance running sessions into his training.
  • Improving his transition times could significantly cut down his overall time. Practicing quick transitions between running and strength exercises during training would help achieve this.
  • Since his strength-based segments need improvement, he should aim to pace himself in these segments to avoid exhaustion. Incorporating more rest periods in his strength training could help improve his stamina for these tasks.
Similar Athletes
Lee Jonathan 2024 Incheon 01:33:17
O'Neill Connor 2024 Fort Lauderdale 01:33:00
Slater Anthony 2023 Manchester 01:33:01
Bigger Keith 2024 London 01:33:30
Dynan Daniel 2024 Perth 01:32:57
Jegado Brice 2024 Washington - North American Championships 01:33:41
McDonald Dustin 2024 Washington - North American Championships 01:32:57
Gaspar John Caleb 2024 Hong Kong 01:33:04
Retschlag Kay 2023 Köln 01:33:48
Corradi Maurizio 2024 Turin 01:33:15

Measure Your Performance Against Top Athletes

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