Gierke Bernhard 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 40-44 #115007 01:23:05 29th in AG | Top 30.2% 294th | Top 39.9%
-01:18
40:17
Run Total
-00:09
05:02
Avg. Lap
+00:24
04:51
Best Lap
-00:24
34:40
Workout Total
-00:03
04:20
Avg. Workout
+01:43
08:12
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 Gierke Bernhard'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 Gierke Bernhard'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 Gierke Bernhard'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 Gierke Bernhard'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 02:30. Check the detail of the improvement plan below.

00:52 Potential Improvement 34.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 00:52 03:27 to 02:35 34.7%
Burpees Broad Jump 00:41 05:24 to 04:43 27.3%
Sandbag Lunges 00:38 05:15 to 04:37 25.3%
Ski Erg 00:14 04:33 to 04:19 9.3%
Rowing 00:05 04:45 to 04:40 3.3%
Sled Pull 00:00 04:24 to 04:24 0.0%
Farmers Carry 00:00 01:50 to 01:50 0.0%
Wall Balls 00:00 05:02 to 05:02 0.0%
Run Total 00:00 40:17 to 40:17 0.0%

Splits Time

Gierke Bernhard Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 04:29 +00:32 00:00 +00:00
Ski Erg 04:33 05:01 04:24 +00:09 04:29 +00:32
Running 2 04:52 09:34 04:51 +00:01 08:53 +00:41
Sled Push 03:27 14:26 02:51 +00:36 13:44 +00:42
Running 3 04:57 17:53 05:16 -00:19 16:35 +01:18
Sled Pull 04:24 22:50 04:46 -00:22 21:51 +00:59
Running 4 04:57 27:14 05:14 -00:17 26:37 +00:37
Burpees Broad Jump 05:24 32:11 05:02 +00:22 31:51 +00:20
Running 5 05:17 37:35 05:24 -00:07 36:53 +00:42
Rowing 04:45 42:52 04:45 +00:00 42:17 +00:35
Running 6 04:59 47:37 05:16 -00:17 47:02 +00:35
Farmers Carry 01:50 52:36 02:07 -00:17 52:18 +00:18
Running 7 04:51 54:26 05:15 -00:24 54:25 +00:01
Sandbag Lunges 05:15 59:17 04:54 +00:21 59:40 -00:23
Running 8 05:27 01:04:32 05:47 -00:20 01:04:34 -00:02
Wall Balls 05:02 01:09:59 06:15 -01:13 01:10:21 -00:22
Roxzone 08:12 01:23:05 06:29 +01:43 01:23:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Bernhard Gierke had a strong performance in the Hyrox race in Hamburg, finishing with an overall rank of 294 out of 1091 athletes, which places him in the top 26%. In his age group (40-44), he ranked 29th out of 135 athletes, in the top 21%. His overall time was 01:23:05, with a total running time of 00:40:17. It is worth noting that his total running time was 10 seconds slower than the average for his finish time.

In terms of his splits, Gierke had a variety of performances. His best running lap was 00:04:51, which was faster than the average time. However, he struggled in segments such as Burpees Broad Jump, Running 1, and Sandbag Lunges, where he was significantly slower than the average time.

Based on his splits, Gierke's profile leans more towards being a runner, as his total running time was faster than average. However, there is still room for improvement in his overall fitness and transition time, which can help improve his performance in the roxzone segment.

Segments to Improve



1. Roxzone:
Gierke spent 00:08:12 in the roxzone, which is 01:45 slower than the average time. To improve this segment, Gierke should focus on improving his overall fitness and transition time. He can incorporate high-intensity interval training (HIIT) workouts and practice quick transitions between exercises to improve his efficiency in the roxzone.

2. Burpees Broad Jump:
Gierke took 00:05:24 in this segment, which is 00:41 slower than the average time. To improve his performance in Burpees Broad Jump, Gierke can focus on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his power and speed in this segment. Additionally, practicing the proper technique for the broad jump can also help improve his efficiency.

3. Running 1:
Gierke completed this segment in 00:05:01, which is 00:39 slower than the average time. To improve his running performance, Gierke should focus on building his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and stamina. Additionally, working on his running form and efficiency can also contribute to better performance in this segment.

4. Sandbag Lunges:
Gierke completed this segment in 00:05:15, which is 00:25 slower than the average time. To improve his performance in sandbag lunges, Gierke should focus on strengthening his leg muscles and improving his stability. Exercises such as weighted lunges, Bulgarian split squats, and single-leg exercises can help build strength and stability in his legs. Additionally, practicing proper form and breathing techniques during the lunges can also contribute to better performance.

5. Sled Push:
Gierke completed this segment in 00:03:27, which is 00:17 slower than the average time. To improve his sled push performance, Gierke should focus on building his lower body strength and explosive power. Exercises such as squats, deadlifts, and sled pushes can help improve his leg strength and power. Additionally, practicing the proper technique for pushing the sled can also contribute to better performance.

Strategies

To improve his overall race performance, Gierke can consider implementing the following strategies:

1. Pacing:
Gierke should focus on maintaining a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early. Proper pacing can help him maintain energy and perform well in all segments.

2. Transitions:
Gierke should practice quick and efficient transitions between segments to minimize time spent in the roxzone. This can be achieved through regular practice and familiarization with the equipment and exercises involved in each segment.

3. Mental Preparation:
Gierke should work on mental preparation and focus during the race. Developing strategies to overcome fatigue and stay motivated can help him push through challenging segments and maintain a strong performance.

4. Strength and Conditioning:
Gierke should focus on improving his overall strength and conditioning to enhance his performance in all segments. Regular strength training, cardiovascular exercises, and functional training can help improve his overall fitness and endurance.

5. Specific Training:
Gierke should incorporate specific drills and exercises that target the segments where he struggled the most, such as burpees broad jump, running 1, and sandbag lunges. This can help improve his performance and address any weaknesses in those areas.

By implementing these strategies and focusing on specific areas of improvement, Gierke can enhance his performance in future Hyrox races and continue to progress in his age group category.

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
Christian Dan 2023 Hong Kong 01:23:19
Evans Harrison 2024 Sports Direct HYROX London 01:23:02
De Haro Wizner Abel 2023 Malaga 01:22:41
Locke Evan 2023 Los Angeles 01:23:22
刘 冠宏 2024 Beijing 01:23:15
Lourenço Hugo 2024 Madrid 01:23:24
Karnefors Magnus 2024 Stockholm 01:22:56
Cursio Gino 2024 Melbourne 01:23:07
Hottmann Artur 2019 Oberhausen 01:22:38
Muñoz Gomez Ivan 2023 Barcelona 01:23:06

Measure Your Performance Against Top Athletes

Other Results from this athlete
2019 Karlsruhe 01:30:39
2021 Hamburg 01:36:08
2018 Hamburg 01:29:26
2023 München 01:24:38
2024 Hamburg 01:24:18

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