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 321 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 07:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:43 (From 06:45 to 05:02) | 23.5% |
| Sandbag Lunges | 01:39 (From 07:19 to 05:40) | 22.6% |
| Wall Balls | 01:35 (From 09:18 to 07:43) | 21.7% |
| Sled Push | 00:53 (From 05:04 to 04:11) | 12.1% |
| Rowing | 00:43 (From 05:27 to 04:44) | 9.8% |
| Ski Erg | 00:41 (From 05:01 to 04:20) | 9.4% |
| Farmers Carry | 00:04 (From 02:38 to 02:34) | 0.9% |
| Sled Pull | 00:00 (From 06:14 to 06:14) | 0.0% |
| Run Total | 00:00 (From 38:24 to 38:24) | 0.0% |
| Langnäse Gunnar | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:44 | 00:00 | 04:26 +00:18 | 00:00 +00:00 |
| Ski Erg | 05:01 | 04:44 | 04:21 +00:40 | 04:26 +00:18 |
| Running 2 | 04:32 | 09:45 | 04:56 -00:24 | 08:47 +00:58 |
| Sled Push | 05:04 | 14:17 | 04:22 +00:42 | 13:43 +00:34 |
| Running 3 | 04:46 | 19:21 | 05:30 -00:44 | 18:05 +01:16 |
| Sled Pull | 06:14 | 24:07 | 07:36 -01:22 | 23:35 +00:32 |
| Running 4 | 04:44 | 30:21 | 05:32 -00:48 | 31:11 -00:50 |
| Burpees Broad Jump | 06:45 | 35:05 | 05:15 +01:30 | 36:43 -01:38 |
| Running 5 | 04:53 | 41:50 | 05:37 -00:44 | 41:58 -00:08 |
| Rowing | 05:27 | 46:43 | 04:47 +00:40 | 47:35 -00:52 |
| Running 6 | 04:39 | 52:10 | 05:31 -00:52 | 52:22 -00:12 |
| Farmers Carry | 02:38 | 56:49 | 02:33 +00:05 | 57:53 -01:04 |
| Running 7 | 04:45 | 59:27 | 05:34 -00:49 | 01:00:26 -00:59 |
| Sandbag Lunges | 07:19 | 01:04:12 | 05:45 +01:34 | 01:06:00 -01:48 |
| Running 8 | 05:24 | 01:11:31 | 06:21 -00:57 | 01:11:45 -00:14 |
| Wall Balls | 09:18 | 01:16:55 | 07:51 +01:27 | 01:18:06 -01:11 |
| Roxzone | 07:05 | 01:33:10 | 07:13 -00:08 | 01:33:10 |
Gunnar Langnäse demonstrated a commendable performance in the 2024 Hamburg HYROX race. Being in the top 57% of 263 athletes and ranking 6th in his age group of 50-54, he showcased a balanced strength and endurance profile. His total running time was notably efficient, being 05:05 faster than the average. However, he started the race slightly slower than average during Running 1 but quickly made up for it in the subsequent running segments, indicating a well-paced strategy.
His performance profile suggests that he is more inclined towards running, with consistently faster times in all running segments. This was particularly evident in Running 6, where he was 00:53 faster than average. However, his strength-based exercises, including the Sandbag Lunges and Wall Balls, were slower than average, indicating areas for improvement.
Considering Gunnar's performance profile, he should maintain his running efficiency while focusing on improving his strength-based segments. He should start the race with a steady pace, saving energy for the strength-based segments. During the race, he should aim to minimize rest periods to maintain momentum and save time. Moreover, practicing his transitions between running and strength segments will also help reduce the Roxzone time.
Lastly, incorporating a comprehensive and balanced nutrition plan will support his training and recovery periods, ensuring he is in optimal condition on the race day.
| Similar Athletes | |||
|---|---|---|---|
| Mateo Alvin | 2024 Copenhagen | 01:33:20 | |
| Bowron Marc | 2019 Miami | 01:32:46 | |
| Walker Donald | 2020 Dallas | 01:33:19 | |
| Taylor Simon | 2023 Melbourne | 01:33:20 | |
| Gerlach Julius | 2023 Köln | 01:32:54 | |
| Daly Gordon | 2024 Dublin | 01:33:40 | |
| Gerling Sven | 2024 Köln | 01:33:02 | |
| Friso Robin | 2024 Amsterdam | 01:32:44 | |
| Amin Salehi Adrin | 2023 Stuttgart | 01:33:33 | |
| Mahl Markus | 2023 München | 01:33:08 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hamburg Langnäse Gunnar | 01:26:03 | |
| 2024 Köln Langnäse Gunnar | 01:28:43 | |
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Langnäse Gunnar
