Season 22/23 2023 München (657) HYROX (533) Men (383) Gierke Bernhard

Gierke Bernhard 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 #125019 01:24:38 23rd in AG | Top 41.1% 130th | Top 33.9%
+01:11
43:30
Run Total
+00:09
05:26
Avg. Lap
+00:08
04:38
Best Lap
-01:05
34:36
Workout Total
-00:08
04:19
Avg. Workout
-00:03
06:37
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 Gierke 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 Gierke 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 Gierke 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 Gierke 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 03:53. Check the detail of the improvement plan below.

02:11 Potential Improvement 56.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:11 43:30 to 41:19 56.2%
Burpees Broad Jump 00:55 05:50 to 04:55 23.6%
Sandbag Lunges 00:17 05:03 to 04:46 7.3%
Ski Erg 00:15 04:37 to 04:22 6.4%
Sled Pull 00:15 04:50 to 04:35 6.4%
Sled Push 00:00 02:32 to 02:32 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Farmers Carry 00:00 01:47 to 01:47 0.0%
Wall Balls 00:00 05:18 to 05:18 0.0%

Splits Time

Gierke Bernhard Perfect Race
Splits Total Average Total
Running 1 04:38 00:00 04:35 +00:03 00:00 +00:00
Ski Erg 04:37 04:38 04:25 +00:12 04:35 +00:03
Running 2 05:15 09:15 04:54 +00:21 09:00 +00:15
Sled Push 02:32 14:30 02:51 -00:19 13:54 +00:36
Running 3 05:29 17:02 05:22 +00:07 16:45 +00:17
Sled Pull 04:50 22:31 04:51 -00:01 22:07 +00:24
Running 4 05:39 27:21 05:20 +00:19 26:58 +00:23
Burpees Broad Jump 05:50 33:00 05:14 +00:36 32:18 +00:42
Running 5 05:31 38:50 05:30 +00:01 37:32 +01:18
Rowing 04:39 44:21 04:47 -00:08 43:02 +01:19
Running 6 05:24 49:00 05:21 +00:03 47:49 +01:11
Farmers Carry 01:47 54:24 02:09 -00:22 53:10 +01:14
Running 7 05:32 56:11 05:20 +00:12 55:19 +00:52
Sandbag Lunges 05:03 01:01:43 05:01 +00:02 01:00:39 +01:04
Running 8 06:05 01:06:46 05:55 +00:10 01:05:40 +01:06
Wall Balls 05:18 01:12:51 06:23 -01:05 01:11:35 +01:16
Roxzone 06:37 01:24:38 06:40 -00:03 01:24:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Bernhard Gierke performed well in the HYROX race in Munich, finishing in the top 24% of all athletes and in the top 33% of his age group. His overall time of 01:24:38 is commendable, but there are areas where he can improve to enhance his performance further.

Gaining and Losing Time:
Bernhard's total running time of 00:43:30 is 02:33 slower than the average for his finish time. This indicates that he may need to focus more on improving his overall fitness and transition time. It is also worth noting that his best running lap was 00:04:38, which is 00:13 slower than the average. This suggests that he may have started the race too fast and could benefit from pacing himself more effectively.

Segments to Improve


1. Run Total:
Bernhard lost significant time in the running segments of the race. To improve this area, he should focus on increasing his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him become a stronger runner.

2. Burpees Broad Jump:
Bernhard lost 00:56 more time than the average in this segment. To improve his performance, he should work on developing explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and lateral jumps can help him improve his burpees and broad jumps.

3. Running 2:
Bernhard was 00:22 slower than the average in this segment. To enhance his performance, he should focus on improving his running form and efficiency. Incorporating drills such as high knees, butt kicks, and strides can help him develop better running technique and increase his speed.

4. Best Lap:
Despite a good overall performance, Bernhard's best lap was 00:13 slower than the average. To improve this, he should work on maintaining a consistent pace throughout the race. Implementing tempo runs and practicing race-specific pacing strategies can help him perform consistently and improve his best lap time.

5. Ski Erg:
Bernhard was 00:16 slower than the average in this segment. To enhance his performance, he should focus on improving his upper body strength and endurance. Incorporating exercises such as rowing, push-ups, and shoulder press can help him develop the necessary strength for the ski erg.

Strategies


- Pacing: Bernhard should aim to start the race at a sustainable pace, ensuring that he has enough energy to maintain a consistent speed throughout. Implementing negative splits, where he gradually increases his pace throughout the race, can help him finish strong.

- Transitions: Bernhard should focus on improving his transition times between exercises to minimize the time spent in the roxzone. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race.

- Strength Training: Bernhard should prioritize strength training exercises that target the muscle groups used in the specific race segments where he lost the most time. Incorporating exercises such as squats, lunges, deadlifts, and farmer's carries can help him improve his performance in these areas.

- Interval Training: Implementing interval training sessions, where Bernhard alternates between high-intensity efforts and active recovery periods, can help him improve his overall fitness and running speed.

- Mental Preparation: Bernhard should focus on mental preparation techniques such as visualization and positive self-talk to stay motivated and push through challenging moments during the race.

By implementing these strategies and incorporating the suggested exercises and training techniques, Bernhard Gierke can enhance his performance in future HYROX races. With a focus on improving his overall fitness, pacing, and specific areas of weakness, he has the potential to achieve even better results.

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
Liu Sean 2023 Hong Kong 01:25:07
Bennett Samuel 2024 Rotterdam 01:24:40
Placentino Michele 2024 Turin 01:25:07
Uszpurwis Leon 2023 Köln 01:24:56
Grübler Olaf 2021 Leipzig 01:24:53
Cox Daniel 2024 Malaga 01:24:35
Wagner Danny 2021 Hamburg 01:24:29
Izzo Timothy 2022 Chicago 01:24:53
Labor Patrick 2023 München 01:24:30
Clinton Niall 2024 Birmingham 01:24:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2019 Karlsruhe 01:30:39
2021 Hamburg 01:36:08
2018 Hamburg 01:29:26
2023 Hamburg 01:23:05
2024 Hamburg 01:24:18

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