Season 23/24 2023 Hamburg (1232) HYROX (1091) Men (737) Gerlach Sascha

Gerlach Sascha 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 30-34 #124015 01:18:41 54th in AG | Top 30.5% 207th | Top 28.1%
+00:05
39:44
Run Total
+00:01
04:58
Avg. Lap
+00:19
04:38
Best Lap
-01:25
31:43
Workout Total
-00:11
03:57
Avg. Workout
+01:23
07:17
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 Gerlach Sascha'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 Gerlach Sascha'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 Gerlach Sascha'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 Gerlach Sascha'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 03:02. Check the detail of the improvement plan below.

01:26 Potential Improvement 47.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:26 39:44 to 38:18 47.3%
Burpees Broad Jump 00:41 04:55 to 04:14 22.5%
Wall Balls 00:37 05:51 to 05:14 20.3%
Sandbag Lunges 00:09 04:23 to 04:14 4.9%
Sled Pull 00:05 04:09 to 04:04 2.7%
Ski Erg 00:04 04:17 to 04:13 2.2%
Sled Push 00:00 02:12 to 02:12 0.0%
Rowing 00:00 04:20 to 04:20 0.0%
Farmers Carry 00:00 01:36 to 01:36 0.0%

Splits Time

Gerlach Sascha Perfect Race
Splits Total Average Total
Running 1 04:49 00:00 04:20 +00:29 00:00 +00:00
Ski Erg 04:17 04:49 04:20 -00:03 04:20 +00:29
Running 2 04:38 09:06 04:38 +00:00 08:40 +00:26
Sled Push 02:12 13:44 02:40 -00:28 13:18 +00:26
Running 3 05:16 15:56 05:01 +00:15 15:58 -00:02
Sled Pull 04:09 21:12 04:27 -00:18 20:59 +00:13
Running 4 04:52 25:21 05:00 -00:08 25:26 -00:05
Burpees Broad Jump 04:55 30:13 04:40 +00:15 30:26 -00:13
Running 5 05:03 35:08 05:09 -00:06 35:06 +00:02
Rowing 04:20 40:11 04:39 -00:19 40:15 -00:04
Running 6 04:49 44:31 05:02 -00:13 44:54 -00:23
Farmers Carry 01:36 49:20 02:01 -00:25 49:56 -00:36
Running 7 04:49 50:56 05:01 -00:12 51:57 -01:01
Sandbag Lunges 04:23 55:45 04:35 -00:12 56:58 -01:13
Running 8 05:32 01:00:08 05:28 +00:04 01:01:33 -01:25
Wall Balls 05:51 01:05:40 05:46 +00:05 01:07:01 -01:21
Roxzone 07:17 01:18:41 05:54 +01:23 01:18:41
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sascha Gerlach performed well in the Hyrox race in Hamburg, finishing with an overall rank of 207 out of 1091 athletes, placing him in the top 18% of all participants. In his age group (30-34), he ranked 54 out of 262 athletes, which is in the top 20%. His overall time was 01:18:41, with a total running time of 00:39:44. However, his total running time was 01:07 slower than the average for his finish time, indicating room for improvement in his running performance. His best running lap was 00:04:38.

Segments to Improve


1. Roxzone:
Sascha spent 00:07:17 in the roxzone, which was 01:37 slower than the average time. To improve this segment, Sascha should focus on improving his overall fitness and reducing his transition time. He can incorporate high-intensity interval training (HIIT) workouts and practice quick transitions between exercises to build endurance and improve efficiency.

2. Running 1:
Sascha's time for running 1 was 00:04:49, which was 00:37 slower than the average time. To improve this segment, Sascha should focus on his running technique and speed. He can incorporate interval training, such as sprint intervals and tempo runs, to improve his running speed and endurance. Additionally, incorporating strength training exercises like squats and lunges can help improve his leg strength and running performance.

3. Burpees Broad Jump:
Sascha's time for the Burpees Broad Jump segment was 00:04:55, which was 00:35 slower than the average time. To improve this segment, Sascha should focus on his burpee technique and explosiveness during the broad jump. He can practice burpees with a focus on maintaining proper form and incorporating plyometric exercises, such as box jumps, to improve his explosiveness and power.

4. Running 3:
Sascha's time for running 3 was 00:05:16, which was 00:12 slower than the average time. To improve this segment, Sascha should focus on his endurance and pacing. Incorporating longer distance runs and tempo runs into his training routine can help improve his endurance and pacing during this segment.

Best Lap: Sascha's best running lap was 00:04:38, indicating his potential for speed and performance. To further enhance this strength, he can incorporate interval training and speed workouts into his training routine. This can include sprint intervals, hill repeats, and fartlek training to improve his speed and efficiency.

Strategies


1. Pacing:
Based on the splits analysis, Sascha's pacing was generally consistent throughout the race. However, he should be mindful of maintaining a consistent pace and avoiding starting too fast, which can lead to fatigue later on. Implementing a strategic pacing plan, such as negative splits, can help him maintain a steady pace and finish strong.

2. Hybrid Training:
As Sascha's total running time was slower than average, he should focus on improving his running performance. Incorporating a combination of strength and running training can help him become a more well-rounded athlete. This can include strength exercises such as squats, lunges, and deadlifts, along with interval training and long-distance runs.

3. Transition Efficiency:
To reduce time spent in the roxzone, Sascha should practice quick transitions between exercises during his training. This can involve practicing specific transitions between equipment and focusing on efficiency and speed. By improving his transition time, he can minimize time lost during the race.

In conclusion, Sascha Gerlach performed well in the Hyrox race in Hamburg, but there are areas for improvement, particularly in the running segments and transition time. By incorporating specific training strategies, drills, and techniques to improve running speed, endurance, and transition efficiency, Sascha can enhance his overall performance in future races.

Similar Athletes
Fitzharris Johnny 2024 Dublin 01:19:08
Matinyarare Nash 2022 London 01:18:38
Kowalski Mariusz 2024 Katowice 01:18:20
Hinz Thomas 2023 Hamburg 01:18:53
Kaminski Stephane 2024 Frankfurt 01:18:58
Hopkins Casey 2024 Melbourne 01:18:26
Hansen Kim 2023 Hamburg 01:18:16
Conaty Michael 2024 Stockholm 01:19:00
Burling Daniel 2022 Manchester 01:18:26
Jones Nick 2024 Birmingham 01:19:05

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