Herber Alexander Hyrox Result

Dive into this athlete’s performance at 2023 Milan 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 #131016 01:23:36 35th in AG | Top 45.5% 194th | Top 36.5%
-00:45
41:02
Run Total
-00:05
05:08
Avg. Lap
+00:15
04:43
Best Lap
-00:19
34:57
Workout Total
-00:02
04:22
Avg. Workout
+01:08
07:43
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 Herber Alexander'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 Herber Alexander'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 Herber Alexander'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 Herber Alexander'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 03:50. Check the detail of the improvement plan below.

01:37 Potential Improvement 42.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:37 04:14 to 02:37 42.2%
Burpees Broad Jump 01:23 06:11 to 04:48 36.1%
Sled Pull 00:26 04:55 to 04:29 11.3%
Run Total 00:13 41:02 to 40:49 5.7%
Ski Erg 00:11 04:31 to 04:20 4.8%
Rowing 00:00 04:36 to 04:36 0.0%
Farmers Carry 00:00 01:48 to 01:48 0.0%
Sandbag Lunges 00:00 04:15 to 04:15 0.0%
Wall Balls 00:00 04:27 to 04:27 0.0%

Splits Time

Herber Alexander Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 04:32 +00:22 00:00 +00:00
Ski Erg 04:31 04:54 04:24 +00:07 04:32 +00:22
Running 2 04:43 09:25 04:53 -00:10 08:56 +00:29
Sled Push 04:14 14:08 02:51 +01:23 13:49 +00:19
Running 3 05:07 18:22 05:17 -00:10 16:40 +01:42
Sled Pull 04:55 23:29 04:48 +00:07 21:57 +01:32
Running 4 05:02 28:24 05:15 -00:13 26:45 +01:39
Burpees Broad Jump 06:11 33:26 05:06 +01:05 32:00 +01:26
Running 5 05:03 39:37 05:25 -00:22 37:06 +02:31
Rowing 04:36 44:40 04:46 -00:10 42:31 +02:09
Running 6 05:04 49:16 05:17 -00:13 47:17 +01:59
Farmers Carry 01:48 54:20 02:08 -00:20 52:34 +01:46
Running 7 05:18 56:08 05:16 +00:02 54:42 +01:26
Sandbag Lunges 04:15 01:01:26 04:56 -00:41 59:58 +01:28
Running 8 05:54 01:05:41 05:50 +00:04 01:04:54 +00:47
Wall Balls 04:27 01:11:35 06:17 -01:50 01:10:44 +00:51
Roxzone 07:43 01:23:36 06:35 +01:08 01:23:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Alexander Herber had a solid performance in the 2023 Milan Hyrox race. He finished with an overall rank of 194, which puts him in the top 27% of 704 athletes. In his age group (40-44), he ranked 35th, placing him in the top 33% of 103 athletes. His overall time of 01:23:36 is commendable.

- In terms of his running performance, Alexander's total running time of 00:41:02 is 25 seconds slower than the average. This suggests that he could benefit from improving his running speed and efficiency. However, it's worth noting that his best running lap was 00:04:43, which is 7 seconds faster than the average. This indicates that he has the potential to excel in running segments.

- The segments where Alexander lost the most time were Burpees Broad Jump, Roxzone, Sled Push, Running 1, Best Lap, Run Total, and Ski Erg. These segments should be the primary focus for improvement.

Segments to Improve


1. Burpees Broad Jump:
Alexander took 1 minute and 25 seconds longer than the average time for this segment. To improve, he should focus on increasing his burpee speed and explosiveness during the broad jump. Incorporating high-intensity interval training (HIIT) workouts that include burpees and plyometric exercises can help improve his strength and speed.

2. Roxzone:
Alexander spent 1 minute and 16 seconds longer than the average time in the Roxzone. To improve, he should work on increasing his overall fitness and reducing transition times between exercise zones. Incorporating circuit training and interval training into his workouts can help improve his overall fitness and speed up transitions.

3. Sled Push:
Alexander took 1 minute and 4 seconds longer than the average time for the Sled Push segment. To improve, he should focus on strengthening his lower body and improving his pushing technique. Incorporating exercises like squats, lunges, and sled pushes into his training routine can help improve his lower body strength and pushing power.

4. Running 1:
Alexander was 31 seconds slower than the average time for this running segment. To improve, he should focus on improving his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running performance.

5. Best Lap/Running Total:
Although Alexander's best running lap was faster than the average, his overall running time was 25 seconds slower. To improve, he should focus on improving his overall running speed and endurance. Incorporating longer distance runs, interval training, and fartlek runs can help improve his running performance.

6. Ski Erg:
Alexander was 11 seconds slower than the average time for the Ski Erg segment. To improve, he should focus on improving his technique and power output on the Ski Erg. Incorporating specific Ski Erg workouts, such as intervals and sprints, can help improve his performance on this segment.

Strategies


- Alexander should focus on pacing himself properly throughout the race. It's important to avoid starting too fast and burning out early. He should aim to maintain a consistent effort level throughout the race, ensuring that he has enough energy for the later segments.

- During the race, Alexander should pay attention to his transition times in the Roxzone. By minimizing the time spent transitioning between exercise zones, he can gain valuable seconds and improve his overall race time.

- Alexander should also focus on maintaining proper form and technique during each exercise. This will help him perform efficiently and avoid unnecessary energy expenditure.

- Prioritizing specific training sessions for the segments where he lost the most time (Burpees Broad Jump, Roxzone, Sled Push, Running 1, Best Lap, Run Total, Ski Erg) will help Alexander improve his performance in these areas.

- It is important for Alexander to incorporate a balanced training routine that includes both strength and endurance exercises. This will help him excel in both running and strength-based segments.

- Lastly, Alexander should consider working with a coach or personal trainer who can provide personalized guidance and training plans tailored to his specific goals and needs. They can help him identify areas for improvement and provide expert guidance on form, technique, and training strategies.

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
Lahann Max 2022 Frankfurt 01:23:46
Mclean Steven 2024 Glasgow 01:23:31
Saunders Lloyd 2023 Birmingham 01:23:22
Gandoglia Edoardo 2019 Hamburg 01:23:13
Noble Russell 2023 Stuttgart 01:23:12
Fiske Mark 2024 London 01:23:29
Mcconnochie Barry 2023 Dublin 01:23:06
Hurcombe Thomas 2024 Frankfurt 01:23:14
Kimple Christopher 2024 Dallas 01:23:47
Tubacki JeanFrancois 2024 Paris 01:23:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Leipzig 01:31:50
2022 Berlin 01:30:53
2023 Stuttgart 01:29:23
2023 New York 01:31:38
2022 Basel 01:25:33
2024 Gdansk 01:16:51
2023 Frankfurt 01:32:49
2023 Rotterdam 01:20:53
2023 Maastricht European Championships 01:21:01
2024 Vienna - European Championship 01:22:00
2024 Frankfurt 01:16:23

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