Season 23/24 2023 Hamburg (1232) HYROX (1091) Men (737) Goestenkors Marco

Goestenkors Marco 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 1000 similar athletes.

Performance Highlights

GER GER Flag Men 45-49 #131013 01:35:27 41st in AG | Top 60.3% 512th | Top 69.5%
-02:43
44:08
Run Total
-00:19
05:31
Avg. Lap
+00:11
05:08
Best Lap
+02:34
43:06
Workout Total
+00:19
05:23
Avg. Workout
+00:06
08:16
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 Goestenkors Marco'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 Goestenkors Marco'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 Goestenkors Marco'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 Goestenkors Marco'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 04:18. Check the detail of the improvement plan below.

01:35 Potential Improvement 36.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:35 07:35 to 06:00 36.8%
Wall Balls 01:26 08:38 to 07:12 33.3%
Farmers Carry 00:40 03:00 to 02:20 15.5%
Sled Pull 00:23 05:46 to 05:23 8.9%
Sled Push 00:14 03:23 to 03:09 5.4%
Ski Erg 00:00 04:32 to 04:32 0.0%
Rowing 00:00 04:46 to 04:46 0.0%
Sandbag Lunges 00:00 05:26 to 05:26 0.0%
Run Total 00:00 44:08 to 44:08 0.0%

Splits Time

Goestenkors Marco Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 04:57 +00:27 00:00 +00:00
Ski Erg 04:32 05:24 04:36 -00:04 04:57 +00:27
Running 2 05:08 09:56 05:23 -00:15 09:33 +00:23
Sled Push 03:23 15:04 03:12 +00:11 14:56 +00:08
Running 3 05:15 18:27 05:51 -00:36 18:08 +00:19
Sled Pull 05:46 23:42 05:33 +00:13 23:59 -00:17
Running 4 05:26 29:28 05:51 -00:25 29:32 -00:04
Burpees Broad Jump 07:35 34:54 06:16 +01:19 35:23 -00:29
Running 5 05:23 42:29 06:06 -00:43 41:39 +00:50
Rowing 04:46 47:52 05:03 -00:17 47:45 +00:07
Running 6 05:30 52:38 05:54 -00:24 52:48 -00:10
Farmers Carry 03:00 58:08 02:26 +00:34 58:42 -00:34
Running 7 05:28 01:01:08 05:53 -00:25 01:01:08 +00:00
Sandbag Lunges 05:26 01:06:36 05:52 -00:26 01:07:01 -00:25
Running 8 06:38 01:12:02 06:50 -00:12 01:12:53 -00:51
Wall Balls 08:38 01:18:40 07:34 +01:04 01:19:43 -01:03
Roxzone 08:16 01:35:27 08:10 +00:06 01:35:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Marco Goestenkors had a solid performance in the 2023 Hamburg Hyrox race, finishing with an overall rank of 512 out of 1091 athletes, placing him in the top 46% of competitors. In his age group (45-49), he ranked 41 out of 94 athletes, which puts him in the top 43%. His overall time was 01:35:27, with a total running time of 00:44:08, which is 01:10 faster than the average for his finish time.

It is worth noting that Marco's total running time was impressive, being 01:10 faster than the average. This suggests that he has a strong running profile and should continue to focus on improving his running performance.

Segments to Improve


1. Burpees Broad Jump:
Marco's time of 00:07:35 for this segment was 01:41 slower than the average. To improve in this area, he should focus on increasing his strength and power. Incorporating exercises such as burpees, broad jumps, and plyometric training can help improve his explosiveness and speed in this segment.

2. Wall Balls:
Marco's time of 00:08:38 for this segment was 01:02 slower than the average. To enhance his performance in wall balls, he should focus on improving his upper body and core strength. Exercises such as medicine ball wall throws, thrusters, and overhead presses can help him develop the necessary power and endurance for this movement.

3. Running 1:
Marco's time of 00:05:24 for this segment was 00:39 slower than the average. To improve his running performance in this segment, he should focus on improving his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him develop better running efficiency and pace.

4. Farmers Carry:
Marco's time of 00:03:00 for this segment was 00:30 slower than the average. To improve his performance in the farmers carry, he should work on increasing his grip strength and overall upper body strength. Exercises such as farmer's walks, deadlifts, and pull-ups can help him develop the necessary strength and endurance for this segment.

5. Best Lap:
Although Marco's best lap time was not significantly slower than the average, it is an area that can still be improved upon. To enhance his performance in the best lap, he should focus on improving his overall endurance and speed. Incorporating long-distance running, interval training, and tempo runs into his training routine can help him develop better running efficiency and pace.

Strategies


1. Pacing:
Marco should focus on maintaining a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out early on. He should aim to maintain a steady and sustainable pace to ensure he has enough energy for the later segments.

2. Transition Time:
Marco should work on improving his transition time in the roxzone. This can be achieved by improving his overall fitness and practicing smooth and efficient transitions between exercises. Incorporating circuit training and practicing specific transition drills can help him become more efficient during the race.

3. Strength Training:
Marco should continue to prioritize strength training to improve his performance in strength-related segments such as burpees broad jump and farmers carry. Focusing on compound exercises such as squats, deadlifts, and bench press can help him build overall strength and power.

4. Running Training:
While Marco's running performance was strong overall, he should still continue to focus on improving his running endurance and speed. Incorporating a mix of long-distance running, interval training, and tempo runs into his training routine can help him become an even stronger runner.

In conclusion, Marco Goestenkors had a solid performance in the 2023 Hamburg Hyrox race. He should focus on improving segments such as burpees broad jump, wall balls, running 1, farmers carry, and his best lap. By incorporating the suggested training strategies and techniques, he can enhance his performance in these areas. Additionally, he should work on maintaining a consistent pace, improving transition time, and continuing to prioritize both strength and running training in his overall training routine.

Similar Athletes
Thies Franz 2023 Hannover 01:35:17
Van Den Berg Maarten 2024 Amsterdam 01:35:44
Loziak Adam 2024 Gdansk 01:35:34
Grimm Thomas 2020 Karlsruhe 01:35:38
Puntus Mark 2024 Turin 01:35:16
Lengagne Florian 2024 Marseille 01:35:42
Jones Christian 2021 New York 01:35:17
Cleere Thomas 2024 Chicago Navy Pier 01:35:46
Rollin Arnaud 2023 Paris 01:35:21
Murray Greg 2024 Glasgow 01:35:05

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