Season 23/24 2023 Hamburg (1232) HYROX (1091) Women (354) Gerstenberger Sophia

Gerstenberger Sophia 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 194 similar athletes.

Performance Highlights

GER GER Flag Women U24 #184035 01:08:48 🥇 in AG | Top 2.3% 9th | Top 2.5%
-02:46
33:02
Run Total
-00:21
04:08
Avg. Lap
-00:16
03:50
Best Lap
+01:30
29:48
Workout Total
+00:11
03:43
Avg. Workout
+01:32
06:03
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 Women

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 194 athletes with similar finish time in Hyrox Women

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 194 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Gerstenberger Sophia'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 Gerstenberger Sophia'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 194 athletes with similar finish time in Hyrox Women

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 Gerstenberger Sophia'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 Women

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 Gerstenberger Sophia'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 04:08. Check the detail of the improvement plan below.

01:27 Potential Improvement 35.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Push 01:27 03:08 to 01:41 35.1%
Sled Pull 00:54 04:36 to 03:42 21.8%
Burpees Broad Jump 00:43 04:18 to 03:35 17.3%
Wall Balls 00:30 03:19 to 02:49 12.1%
Sandbag Lunges 00:13 03:21 to 03:08 5.2%
Ski Erg 00:08 04:36 to 04:28 3.2%
Farmers Carry 00:08 01:44 to 01:36 3.2%
Rowing 00:05 04:46 to 04:41 2.0%
Run Total 00:00 33:02 to 33:02 0.0%

Splits Time

Gerstenberger Sophia Perfect Race
Splits Total Average Total
Running 1 04:02 00:00 04:04 -00:02 00:00 +00:00
Ski Erg 04:36 04:02 04:38 -00:02 04:04 -00:02
Running 2 03:50 08:38 04:20 -00:30 08:42 -00:04
Sled Push 03:08 12:28 02:08 +01:00 13:02 -00:34
Running 3 04:07 15:36 04:32 -00:25 15:10 +00:26
Sled Pull 04:36 19:43 04:09 +00:27 19:42 +00:01
Running 4 04:04 24:19 04:32 -00:28 23:51 +00:28
Burpees Broad Jump 04:18 28:23 04:03 +00:15 28:23 +00:00
Running 5 04:10 32:41 04:38 -00:28 32:26 +00:15
Rowing 04:46 36:51 04:48 -00:02 37:04 -00:13
Running 6 04:06 41:37 04:34 -00:28 41:52 -00:15
Farmers Carry 01:44 45:43 01:47 -00:03 46:26 -00:43
Running 7 04:08 47:27 04:32 -00:24 48:13 -00:46
Sandbag Lunges 03:21 51:35 03:22 -00:01 52:45 -01:10
Running 8 04:39 54:56 04:47 -00:08 56:07 -01:11
Wall Balls 03:19 59:35 03:23 -00:04 01:00:54 -01:19
Roxzone 06:03 01:08:48 04:31 +01:32 01:08:48
Based on 194 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sophia Gerstenberger had an outstanding performance in the 2023 Hamburg Hyrox race. She achieved an overall rank of 9, placing her in the top 0% of 1091 athletes. Moreover, she ranked 1st in her age group, which is the top 1% of 99 athletes. Her overall time of 01:08:48 is commendable, indicating excellent endurance and fitness.

Sophia's total running time of 00:33:02 is particularly impressive, as it is 02:32 faster than the average. This suggests that she has a strong running profile and excels in this aspect of the race. Her best running lap was completed in just 00:03:50, demonstrating her speed and efficiency in running segments.

Segments to Improve


1. Roxzone:
Sophia's roxzone time of 00:06:03 is 01:44 slower than the average. This indicates that she may have taken more time to transition between exercise zones, resulting in a slower overall time. To improve this segment, Sophia should focus on improving her overall fitness and reducing her transition time. Incorporating high-intensity interval training (HIIT) and circuit training into her routine can help improve her fitness levels and enhance her transition speed.

2. Burpees Broad Jump:
Sophia's time of 00:04:18 in this segment is 00:38 slower than the average. To improve her performance in this area, Sophia should focus on increasing her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve her power output and efficiency in performing the broad jump. Additionally, working on her form and technique during the broad jump can help optimize her performance.

3. Sled Push and Sled Pull:
Sophia's times of 00:03:08 and 00:04:36 in the sled push and sled pull segments, respectively, indicate areas where she can improve. To enhance her performance in these segments, Sophia should focus on building strength and power in her lower body. Exercises such as squats, deadlifts, lunges, and sled pushes can help improve her overall strength and performance in these specific movements. Additionally, proper technique and body positioning during the sled push and pull can contribute to more efficient and faster times.

Strategies


1. Pacing:
Sophia's overall performance indicates good pacing throughout the race, with consistent splits and faster times in running segments. It is important for Sophia to maintain this pacing strategy, avoiding going out too fast and risking burnout or fatigue later in the race. Consistency in her efforts will contribute to a strong overall performance.

2. Hydration and Nutrition:
To maintain optimal performance throughout the race, Sophia should prioritize hydration and fueling. Staying properly hydrated before, during, and after the race will help prevent fatigue and cramping. Additionally, consuming a balanced meal or snack with carbohydrates and protein before the race can provide the necessary energy for sustained performance.

3. Mental Preparation:
Hyrox races require mental toughness and resilience. Sophia should focus on mental preparation techniques such as visualization, positive self-talk, and setting achievable goals. This will help her stay focused and motivated during challenging segments of the race.

Overall, Sophia Gerstenberger's performance in the 2023 Hamburg Hyrox race was exceptional, highlighting her strengths in running and overall endurance. By focusing on improving specific segments such as the roxzone, burpees broad jump, sled push, and sled pull, Sophia can further enhance her performance and achieve even better results 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 Women
Similar Athletes
Willis Hannah 2022 London 01:09:02
Williams Clair 2024 Birmingham 01:09:02
Peapell Elizabeth 2024 Birmingham 01:08:40
Mcmillan Kirsty 2023 Glasgow 01:08:36
Murphy Susanna 2024 Dublin 01:09:05
Garforth Sharna 2023 Dubai 01:09:04
Bishop Sarah 2023 Glasgow 01:08:36
Van Wijk Hilde 2024 Rotterdam 01:08:49
White Natasha 2024 Manchester 01:08:21
Woods Danielle 2022 London 01:08:46

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:15:56
2024 World Championships Nice 01:13:48

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