Gerhard Rainer Hyrox Result

Dive into this athlete’s performance at 2023 München 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 40-44 #94028 01:22:21 24th in AG | Top 32.0% 146th | Top 31.7%
-00:08
41:04
Run Total
-00:01
05:08
Avg. Lap
-00:16
04:09
Best Lap
+00:59
35:46
Workout Total
+00:08
04:28
Avg. Workout
-00:47
05:35
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 Gerhard Rainer'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 Gerhard Rainer'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 Gerhard Rainer'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 Gerhard Rainer'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 04:34. Check the detail of the improvement plan below.

01:12 Potential Improvement 26.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:12 05:45 to 04:33 26.3%
Run Total 00:56 41:04 to 40:08 20.4%
Wall Balls 00:55 06:35 to 05:40 20.1%
Sled Pull 00:50 05:12 to 04:22 18.2%
Farmers Carry 00:41 02:38 to 01:57 15.0%
Ski Erg 00:00 04:02 to 04:02 0.0%
Sled Push 00:00 02:29 to 02:29 0.0%
Burpees Broad Jump 00:00 04:26 to 04:26 0.0%
Rowing 00:00 04:39 to 04:39 0.0%

Splits Time

Gerhard Rainer Perfect Race
Splits Total Average Total
Running 1 04:09 00:00 04:29 -00:20 00:00 +00:00
Ski Erg 04:02 04:09 04:23 -00:21 04:29 -00:20
Running 2 04:42 08:11 04:49 -00:07 08:52 -00:41
Sled Push 02:29 12:53 02:48 -00:19 13:41 -00:48
Running 3 05:12 15:22 05:13 -00:01 16:29 -01:07
Sled Pull 05:12 20:34 04:42 +00:30 21:42 -01:08
Running 4 05:15 25:46 05:11 +00:04 26:24 -00:38
Burpees Broad Jump 04:26 31:01 05:00 -00:34 31:35 -00:34
Running 5 05:09 35:27 05:21 -00:12 36:35 -01:08
Rowing 04:39 40:36 04:44 -00:05 41:56 -01:20
Running 6 05:11 45:15 05:14 -00:03 46:40 -01:25
Farmers Carry 02:38 50:26 02:07 +00:31 51:54 -01:28
Running 7 05:05 53:04 05:12 -00:07 54:01 -00:57
Sandbag Lunges 05:45 58:09 04:52 +00:53 59:13 -01:04
Running 8 06:26 01:03:54 05:43 +00:43 01:04:05 -00:11
Wall Balls 06:35 01:10:20 06:11 +00:24 01:09:48 +00:32
Roxzone 05:35 01:22:21 06:22 -00:47 01:22:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rainer Gerhard performed well in the HYROX race in Munich, finishing with an overall rank of 146 out of 656 athletes, which places him in the top 22% of participants. In his age group (40-44), he achieved a rank of 24, placing him in the top 23% of competitors. His overall time was 01:22:21, with a total running time of 00:41:04. It is worth noting that his total running time was 01:36 slower than the average for his finish time.

Splits Analysis:
Analyzing Rainer's splits, we can identify areas where he gained or lost time compared to the average for his finish time. It is important to note that his best running lap was 00:04:09, which was 00:11 faster than the average.

Segments to Improve


1. Run Total:
Rainer lost significant time in the running segments, with a total running time of 00:41:04, which was 01:36 slower than the average. To improve this segment, he should focus on enhancing his overall fitness and specifically work on his running performance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and endurance.

2. Sandbag Lunges:
Rainer took 00:05:45 to complete the Sandbag Lunges segment, which was 00:57 slower than the average. To improve this segment, he should work on strengthening his leg muscles and improving his lunges technique. Incorporating exercises such as squats, lunges, and step-ups with added weight can help improve his performance in this segment.

3. Running 8:
Rainer took 00:06:26 to complete Running 8, which was 00:36 slower than the average. To improve his running performance in this segment, he should focus on increasing his running stamina and speed. Incorporating longer runs, interval training, and hill repeats into his training routine can help him improve his overall running performance.

4. Farmers Carry:
Rainer took 00:02:38 to complete the Farmers Carry segment, which was 00:28 slower than the average. To improve this segment, he should focus on strengthening his grip and upper body. Exercises such as farmer's walks, deadlifts, and pull-ups can help improve his grip strength and overall performance in this segment.

5. Wall Balls:
Rainer took 00:06:35 to complete the Wall Balls segment, which was 00:22 slower than the average. To improve this segment, he should work on improving his lower body strength and explosiveness. Incorporating exercises such as squats, lunges, and plyometric exercises can help improve his performance in wall balls.

6. Sled Pull:
Rainer took 00:05:12 to complete the Sled Pull segment, which was 00:12 slower than the average. To improve this segment, he should focus on improving his pulling strength and technique. Incorporating exercises such as rows, pull-ups, and sled pulls into his training routine can help improve his performance in this segment.

Strategies


To improve overall performance in the HYROX race, Rainer should consider implementing the following strategies:

1. Pacing:
Rainer should focus on maintaining a consistent pace throughout the race. It is important not to start too fast and burn out early. Setting a realistic goal pace and sticking to it can help ensure optimal performance throughout the race.

2. Transition Time:
Rainer should aim to minimize his transition time between exercise zones (Roxzone). To do so, he should practice efficient and quick transitions during his training sessions. Incorporating specific drills and exercises that simulate the transition process can help him improve his overall transition time.

3. Hybrid Training:
Since Rainer's total running time was slower than average, he should focus on incorporating more running-specific workouts into his training routine. This can include interval training, hill repeats, and tempo runs to improve his running speed and endurance.

4. Strength Training:
Rainer should also prioritize strength training to improve his performance in the strength-based segments of the race. Incorporating exercises that target specific muscle groups used in the race, such as squats, lunges, deadlifts, and pull-ups, can help improve his overall strength and performance.

By implementing these strategies and incorporating the suggested exercises and training routines, Rainer can improve his overall performance in the HYROX race and enhance his strengths while addressing areas that need improvement.

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
Birkholz Arthur 2023 Maastricht European Championships 01:21:51
Hodolitsch Georg 2019 Nürnberg 01:22:09
Etkind Johnny 2023 London 01:22:32
Sims Nick 2023 London 01:21:56
Andrews Brendan 2021 London 01:22:32
Greene Kieran 2024 Glasgow 01:21:53
Noonan Patrick 2024 Dublin 01:22:15
Forrester Lee 2022 Manchester 01:21:57
Llewellyn James 2022 London 01:22:34
Thomas Daniel 2022 Amsterdam 01:21:53

Measure Your Performance Against Top Athletes

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