Gärtner Ralf Hyrox Result

Dive into this athlete’s performance at 2024 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 329 similar athletes.

Performance Highlights

GER GER Flag Men 35-39 #194015 01:06:17 8th in AG | Top 18.6% 21st | Top 11.7%
-01:04
31:25
Run Total
-00:07
03:56
Avg. Lap
-00:02
03:31
Best Lap
+00:20
29:49
Workout Total
+00:02
03:43
Avg. Workout
+00:47
05:07
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 Pro 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 329 athletes with similar finish time in Hyrox Pro 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 329 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Gärtner Ralf'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 Gärtner Ralf'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 329 athletes with similar finish time in Hyrox Pro 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 Gärtner Ralf'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 Pro 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 Gärtner Ralf'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 03:51. Check the detail of the improvement plan below.

01:52 Potential Improvement 48.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:52 06:20 to 04:28 48.5%
Sandbag Lunges 01:10 04:35 to 03:25 30.3%
Burpees Broad Jump 00:15 03:00 to 02:45 6.5%
Farmers Carry 00:15 01:47 to 01:32 6.5%
Run Total 00:09 31:25 to 31:16 3.9%
Sled Push 00:07 02:30 to 02:23 3.0%
Ski Erg 00:03 03:52 to 03:49 1.3%
Sled Pull 00:00 03:44 to 03:44 0.0%
Rowing 00:00 04:01 to 04:01 0.0%

Splits Time

Gärtner Ralf Perfect Race
Splits Total Average Total
Running 1 03:29 00:00 03:35 -00:06 00:00 +00:00
Ski Erg 03:52 03:29 03:56 -00:04 03:35 -00:06
Running 2 03:31 07:21 03:49 -00:18 07:31 -00:10
Sled Push 02:30 10:52 02:54 -00:24 11:20 -00:28
Running 3 03:36 13:22 04:05 -00:29 14:14 -00:52
Sled Pull 03:44 16:58 04:31 -00:47 18:19 -01:21
Running 4 03:43 20:42 04:07 -00:24 22:50 -02:08
Burpees Broad Jump 03:00 24:25 03:12 -00:12 26:57 -02:32
Running 5 03:46 27:25 04:10 -00:24 30:09 -02:44
Rowing 04:01 31:11 04:12 -00:11 34:19 -03:08
Running 6 05:25 35:12 04:07 +01:18 38:31 -03:19
Farmers Carry 01:47 40:37 01:44 +00:03 42:38 -02:01
Running 7 03:48 42:24 04:10 -00:22 44:22 -01:58
Sandbag Lunges 04:35 46:12 03:51 +00:44 48:32 -02:20
Running 8 04:10 50:47 04:25 -00:15 52:23 -01:36
Wall Balls 06:20 54:57 05:09 +01:11 56:48 -01:51
Roxzone 05:07 01:06:17 04:20 +00:47 01:06:17
Based on 329 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ralf Gärtner's performance at the 2024 Hamburg Hyrox race demonstrates his strong running capabilities, as he finished a notable 01:11 faster than the average 'Total running time'. His exceptional running speed is particularly evident in the first four running segments where he consistently maintained a faster pace than the average, starting strong right from 'Running 1'. His overall performance placed him among the top 7% of all the participating athletes, and within the top 13% of his age group.

However, despite his running prowess, there are clear areas where Ralf can improve. His overall performance was hampered by his slower transition time in the roxzone, which was 00:54 slower than average. This indicates a need for better fitness conditioning and improving transition efficiency.

Based on the performance, Ralf's profile leans more towards running. Therefore, he should focus more on strength training to enhance his overall performance.

Segments to Improve:

  • Wall Balls: Ralf's performance in the Wall Balls segment was notably slower by 01:10 than the average time. This hints at a potential lack of strength and endurance. To improve, Ralf should incorporate exercises like squats, push-ups, and kettlebell swings into his daily routine. Practising the actual Wall Balls exercise with a lighter ball and gradually increasing weight can also help.
  • Roxzone: As noted earlier, Ralf's transition time in the roxzone was slower than average. To improve this, he should focus on improving his overall fitness, particularly his cardiovascular endurance. High-intensity interval training (HIIT) exercises can be beneficial. Furthermore, practising transitions between exercises can help reduce time spent in the roxzone.
  • Sandbag Lunges: Ralf's performance was slower than the average by 00:45. To improve, he should incorporate more lower body strength exercises into his training routine. Exercises like lunges, deadlifts, step-ups, and weighted squats can help increase his strength and endurance for this segment.

Race Strategies:

Based on the above analysis, Ralf should consider the following strategies for future races:

  • Start Strong but Conserve Energy: While he starts off strong, Ralf should be careful not to exhaust his energy reserves too early in the race. He can achieve this by maintaining a steady, sustainable pace and gradually increasing speed in the later stages of the race.
  • Improve Transition Efficiency: To minimize time spent in the roxzone, Ralf should practice swift transitions between exercises during training.
  • Focus on Strength Training: As his running performance is already strong, Ralf should focus more on improving his strength. This can be achieved by incorporating more strength-based exercises into his workout routine.

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 Pro Men
Similar Athletes
Gigord Yohann 2024 World Championships Nice 01:06:11
Jackson Grady 2022 New York 01:06:31
Olsson Oscar 2023 Stockholm 01:05:48
Molzahn Dominic 2021 Berlin 01:06:37
Slagter Robin 2022 Amsterdam 01:06:02
Pranjic Ivan 2022 Valencia 01:06:12
Toplak Denis 2024 Milan 01:05:54
Tobin Will 2024 Birmingham 01:06:24
Peckmann Lars 2023 World Championships Manchester 01:06:37
Kezaz Rayda 2023 Hong Kong 01:05:54

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 München 01:13:25
2023 Frankfurt 01:06:12
2024 Frankfurt

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