Gohlke Timo Hyrox Result

Dive into this athlete’s performance at 2023 Frankfurt 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 #122026 01:25:07 92nd in AG | Top 48.2% 408th | Top 48.5%
-01:37
40:50
Run Total
-00:12
05:06
Avg. Lap
-00:13
04:19
Best Lap
+02:14
38:11
Workout Total
+00:17
04:46
Avg. Workout
-00:35
06:10
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 Gohlke Timo'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 Gohlke Timo'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 Gohlke Timo'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 Gohlke Timo'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 04:16. Check the detail of the improvement plan below.

01:23 Potential Improvement 32.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:23 05:59 to 04:36 32.4%
Wall Balls 01:15 07:16 to 06:01 29.3%
Burpees Broad Jump 00:38 05:36 to 04:58 14.8%
Ski Erg 00:29 04:51 to 04:22 11.3%
Sandbag Lunges 00:23 05:11 to 04:48 9.0%
Rowing 00:08 04:51 to 04:43 3.1%
Sled Push 00:00 02:30 to 02:30 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Run Total 00:00 40:50 to 40:50 0.0%

Splits Time

Gohlke Timo Perfect Race
Splits Total Average Total
Running 1 04:19 00:00 04:35 -00:16 00:00 +00:00
Ski Erg 04:51 04:19 04:26 +00:25 04:35 -00:16
Running 2 04:31 09:10 04:56 -00:25 09:01 +00:09
Sled Push 02:30 13:41 02:51 -00:21 13:57 -00:16
Running 3 05:00 16:11 05:22 -00:22 16:48 -00:37
Sled Pull 05:59 21:11 04:53 +01:06 22:10 -00:59
Running 4 04:52 27:10 05:21 -00:29 27:03 +00:07
Burpees Broad Jump 05:36 32:02 05:17 +00:19 32:24 -00:22
Running 5 05:23 37:38 05:31 -00:08 37:41 -00:03
Rowing 04:51 43:01 04:48 +00:03 43:12 -00:11
Running 6 05:11 47:52 05:22 -00:11 48:00 -00:08
Farmers Carry 01:57 53:03 02:10 -00:13 53:22 -00:19
Running 7 05:18 55:00 05:21 -00:03 55:32 -00:32
Sandbag Lunges 05:11 01:00:18 05:04 +00:07 01:00:53 -00:35
Running 8 06:21 01:05:29 05:57 +00:24 01:05:57 -00:28
Wall Balls 07:16 01:11:50 06:28 +00:48 01:11:54 -00:04
Roxzone 06:10 01:25:07 06:45 -00:35 01:25:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Timo Gohlke had a solid performance in the 2023 Frankfurt Hyrox race. He finished with an overall rank of 408, which puts him in the top 35% of all athletes. In his age group (30-34), he achieved a rank of 92, also in the top 35%. His overall time of 01:25:07 is respectable and shows that he has a good level of fitness.

Timo's total running time of 00:40:50 is particularly impressive, as it is 00:38 faster than the average. This indicates that he has a strong running profile and should continue to focus on improving his running ability. His best running lap of 00:04:19 demonstrates his speed and endurance.

Segments to Improve


1. Sled Pull:
Timo's time of 00:05:59 for the Sled Pull is 00:48 slower than the average. To improve in this segment, he should work on his pulling strength and technique. Exercises such as deadlifts, bent-over rows, and lat pulldowns can help him build the necessary strength. Additionally, practicing proper sled pulling technique, focusing on generating power from the legs and engaging the back muscles, will be beneficial.

2. Wall Balls:
Timo's time of 00:07:16 for the Wall Balls is 00:46 slower than the average. This suggests that he needs to work on his upper body strength and endurance. Incorporating exercises like shoulder presses, push-ups, and kettlebell swings will help improve his strength in the muscles used during wall balls. Additionally, practicing wall balls with proper form, ensuring he is using his legs and hips to generate power, will lead to better performance.

3. Burpees Broad Jump:
Timo's time of 00:05:36 for the Burpees Broad Jump is 00:39 slower than the average. To improve in this segment, he should focus on increasing his explosive power and agility. Plyometric exercises such as box jumps, tuck jumps, and lateral jumps will help improve his power output. Additionally, practicing burpees with a focus on maintaining a quick and efficient rhythm will lead to faster times.

4. Ski Erg:
Timo's time of 00:04:51 for the Ski Erg is 00:27 slower than the average. To improve in this segment, he should work on his cardiovascular endurance and technique on the ski erg. Incorporating high-intensity interval training (HIIT) sessions, such as tabata-style workouts, will improve his overall endurance. Additionally, focusing on maintaining a smooth and efficient technique on the ski erg, with a strong push and pull motion, will lead to faster times.

5. Running 8:
Timo's time of 00:06:21 for Running 8 is 00:16 slower than the average. This suggests that he should focus on improving his running endurance. Incorporating longer distance runs into his training regimen will help improve his aerobic capacity. Additionally, incorporating interval training, such as tempo runs and hill sprints, will help improve his speed and endurance during running segments.

Strategies


During the race, Timo should focus on maintaining a steady pace and avoiding going out too fast in the beginning. This will help him conserve energy for the later segments and prevent burnout. Additionally, he should pay attention to his transitions in the roxzone, aiming to minimize the time spent and maintain a quick and efficient transition between exercises.

Timo's running ability is a strength, so he should use it to his advantage. Pushing the pace during running segments will allow him to gain an advantage over other athletes. However, he should also ensure that he maintains a steady and sustainable pace to avoid fatigue later in the race.

Incorporating specific training sessions that target the identified areas of improvement will be crucial. Timo should schedule regular strength training sessions to improve his upper body and pulling strength. Additionally, incorporating plyometric and agility exercises will help improve his explosive power and agility.

Overall, Timo has performed well in the race but has areas where he can make significant improvements. By focusing on the suggested training strategies and implementing race strategies, he can continue to enhance his performance 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 Men
Similar Athletes
Van Den Berg Andre 2023 Hamburg 01:25:31
Stockhausen Nicolai 2019 Leipzig 01:25:23
Mulders Marcel 2024 Amsterdam 01:25:00
Dixon Paul 2024 Manchester 01:25:28
Raatgever Christopher 2023 London 01:25:34
Cordsen Markus 2024 Köln 01:24:54
Rosso Davide 2023 Milan 01:25:08
Pullen Barry 2024 Singapore 01:24:54
Black Douglas 2024 London 01:24:38
Sturm Saidu 2023 Frankfurt 01:25:37

Measure Your Performance Against Top Athletes

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