Season 22/23 2023 Chicago - North American Open Championship (598) HYROX (549) Men (354) Gerage Alex

Gerage Alex Hyrox Result

Dive into this athlete’s performance at 2023 Chicago - North American Open Championship 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

USA USA Flag Men 30-34 #112018 01:40:43 52nd in AG | Top 75.4% 250th | Top 70.6%
+01:31
50:43
Run Total
+00:12
06:20
Avg. Lap
+00:40
05:48
Best Lap
-01:12
41:39
Workout Total
-00:09
05:12
Avg. Workout
-00:17
08:27
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 Gerage Alex'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 Gerage Alex'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 Gerage Alex'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 Gerage Alex'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 04:27. Check the detail of the improvement plan below.

02:44 Potential Improvement 61.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:44 50:43 to 47:59 61.4%
Sled Pull 00:44 06:31 to 05:47 16.5%
Sled Push 00:35 03:58 to 03:23 13.1%
Ski Erg 00:24 05:05 to 04:41 9.0%
Burpees Broad Jump 00:00 06:22 to 06:22 0.0%
Rowing 00:00 05:03 to 05:03 0.0%
Farmers Carry 00:00 02:08 to 02:08 0.0%
Sandbag Lunges 00:00 05:30 to 05:30 0.0%
Wall Balls 00:00 07:02 to 07:02 0.0%

Splits Time

Gerage Alex Perfect Race
Splits Total Average Total
Running 1 06:21 00:00 05:08 +01:13 00:00 +00:00
Ski Erg 05:05 06:21 04:40 +00:25 05:08 +01:13
Running 2 05:48 11:26 05:38 +00:10 09:48 +01:38
Sled Push 03:58 17:14 03:25 +00:33 15:26 +01:48
Running 3 05:54 21:12 06:08 -00:14 18:51 +02:21
Sled Pull 06:31 27:06 05:53 +00:38 24:59 +02:07
Running 4 06:13 33:37 06:08 +00:05 30:52 +02:45
Burpees Broad Jump 06:22 39:50 06:41 -00:19 37:00 +02:50
Running 5 06:11 46:12 06:24 -00:13 43:41 +02:31
Rowing 05:03 52:23 05:09 -00:06 50:05 +02:18
Running 6 06:17 57:26 06:14 +00:03 55:14 +02:12
Farmers Carry 02:08 01:03:43 02:33 -00:25 01:01:28 +02:15
Running 7 06:20 01:05:51 06:13 +00:07 01:04:01 +01:50
Sandbag Lunges 05:30 01:12:11 06:17 -00:47 01:10:14 +01:57
Running 8 07:41 01:17:41 07:15 +00:26 01:16:31 +01:10
Wall Balls 07:02 01:25:22 08:13 -01:11 01:23:46 +01:36
Roxzone 08:27 01:40:43 08:44 -00:17 01:40:43
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alex Gerage performed well in the 2023 Chicago - North American Open Championship HYROX race. With an overall rank of 250 out of 549 athletes, he placed in the top 45% of all participants. In his age group (30-34), he ranked 52 out of 107 athletes, placing in the top 48%. His overall time was 01:40:43, with a total running time of 00:50:43, which was 03:54 slower than the average.

Splits Analysis:
- Running 1: 00:06:21 (01:27 slower than average)
- Ski Erg: 00:05:05 (00:20 slower than average)
- Running 2: 00:05:48 (00:15 slower than average)
- Sled Push: 00:03:58 (00:11 slower than average)
- Running 3: 00:05:54 (00:17 faster than average)
- Sled Pull: 00:06:31 (00:17 slower than average)
- Running 4: 00:06:13 (00:05 slower than average)
- Burpees Broad Jump: 00:06:22 (00:04 slower than average)
- Running 5: 00:06:11 (00:13 faster than average)
- Rowing: 00:05:03 (00:02 faster than average)
- Running 6: 00:06:17 (00:03 slower than average)
- Farmers Carry: 00:02:08 (00:29 faster than average)
- Running 7: 00:06:20 (00:09 slower than average)
- Sandbag Lunges: 00:05:30 (00:45 faster than average)
- Running 8: 00:07:41 (00:17 slower than average)
- Wall Balls: 00:07:02 (01:14 faster than average)
- Roxzone: 00:08:27 (00:06 faster than average)

Segments to Improve


Based on the splits analysis, the segments with the most time lost for Alex Gerage were the Run Total, Running 1, Best Lap, Ski Erg, Sled Pull, Running 8, Running 2, and Sled Push. To improve his performance in these segments, the following strategies and techniques can be implemented:

1. Run Total:
Alex's total running time was 03:54 slower than the average. To improve this segment, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprint intervals and hill repeats, can help improve his running speed and endurance. Additionally, practicing quick transitions between exercises can help reduce time spent in the roxzone.

2. Running 1:
Alex was 01:27 slower than the average in this segment. To improve his running performance, he can incorporate interval training sessions focused on speed and endurance. Tempo runs, fartlek runs, and hill repeats can help increase his running speed and reduce the time lost in this segment.

3. Best Lap:
Alex's best lap time was 00:05:48, which was slightly slower than the average. To improve his performance in this segment, he can focus on improving his running form and technique. Incorporating drills such as high knees, butt kicks, and strides can help improve running efficiency and increase speed.

4. Ski Erg:
Alex's time on the Ski Erg was 00:20 slower than the average. To improve performance in this segment, he can incorporate specific ski erg workouts into his training routine. Interval training on the ski erg, focusing on both speed and endurance, can help improve his time in this segment.

5. Sled Pull:
Alex's time on the Sled Pull was 00:17 slower than the average. To improve performance in this segment, he can focus on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help improve his overall strength and speed in pulling the sled.

6. Running 8:
Alex's time in Running 8 was 00:17 slower than the average. To improve performance in this segment, he can incorporate longer distance runs into his training routine. Endurance runs and long slow distance (LSD) runs can help improve his stamina and reduce the time lost in this segment.

7. Running 2:
Alex's time in Running 2 was 00:15 slower than the average. To improve performance in this segment, he should focus on maintaining a consistent pace throughout the race. Incorporating tempo runs and steady-state runs can help improve his pacing and reduce time lost in this segment.

8. Sled Push:
Alex's time in the Sled Push was 00:11 slower than the average. To improve performance in this segment, he can focus on building upper body strength and explosive power. Exercises such as push-ups, bench presses, and medicine ball throws can help improve his pushing strength and speed.

Strategies


To improve overall performance in future races, Alex can implement the following strategies:

1. Pacing:
It's important for Alex to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted time. By practicing pacing strategies during training runs and races, he can develop a better sense of his optimal pace.

2. Strength Training:
Incorporating strength training exercises into his training routine can help improve overall performance. Focusing on both upper and lower body strength exercises, such as squats, deadlifts, and pull-ups, can enhance endurance and power during the race.

3. Interval Training:
Implementing interval training sessions can help improve both speed and endurance. By incorporating intervals of high intensity followed by periods of rest or lower intensity, Alex can improve his anaerobic capacity and overall race performance.

4. Transition Practice:
To reduce time spent in the roxzone, Alex should practice quick and efficient transitions between exercises. By rehearsing transitions during training sessions, he can improve his overall race time.

5. Mental Preparation:
Developing mental strategies, such as positive self-talk and visualization, can help improve focus and performance during the race. By mentally rehearsing the race and visualizing successful outcomes, Alex can enhance his overall performance.

By implementing these strategies and techniques, Alex Gerage can enhance his performance in specific segments and improve his overall race performance in future HYROX 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
Reilly Martin 2023 Dublin 01:40:52
Kerr Zac 2024 Brisbane 01:41:12
Leitinger Thomas 2019 Wien 01:40:56
Reodique Christian 2019 New York 01:40:36
Michna David 2024 Copenhagen 01:40:54
Stumpe Martin 2021 Stuttgart 01:40:13
Kiekebosch Robbert 2024 Amsterdam 01:40:57
Gandhi Vikas 2024 Chicago Navy Pier 01:40:14
Rios Daviel 2021 Dallas 01:40:56
Desperques David 2024 Bordeaux 01:40:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Chicago 02:04:22
2022 Chicago 01:53:53
2022 Chicago 01:47:21
2023 Chicago 01:35:08
2024 Chicago Navy Pier 01:32:26

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download