Alwes Birk Hyrox Result

Dive into this athlete’s performance at 2022 München 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 164 similar athletes.

Performance Highlights

GER GER Flag Men 45-49 #110015 02:11:02 16th in AG | Top 100.0% 255th | Top 98.5%
-09:49
53:24
Run Total
-01:11
06:41
Avg. Lap
-00:50
05:04
Best Lap
+11:52
01:07:33
Workout Total
+01:29
08:26
Avg. Workout
-02:09
10:10
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 164 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 164 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Alwes Birk'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 Alwes Birk'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 164 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 Alwes Birk'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 Alwes Birk'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 17:49. Check the detail of the improvement plan below.

08:48 Potential Improvement 49.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 08:48 16:45 to 07:57 49.4%
Burpees Broad Jump 05:21 13:59 to 08:38 30.0%
Wall Balls 02:42 13:17 to 10:35 15.2%
Sled Push 00:58 05:23 to 04:25 5.4%
Ski Erg 00:00 04:45 to 04:45 0.0%
Sled Pull 00:00 06:11 to 06:11 0.0%
Rowing 00:00 05:02 to 05:02 0.0%
Farmers Carry 00:00 02:11 to 02:11 0.0%
Run Total 00:00 53:24 to 53:24 0.0%

Splits Time

Alwes Birk Perfect Race
Splits Total Average Total
Running 1 05:04 00:00 05:57 -00:53 00:00 +00:00
Ski Erg 04:45 05:04 05:01 -00:16 05:57 -00:53
Running 2 05:43 09:49 06:41 -00:58 10:58 -01:09
Sled Push 05:23 15:32 04:26 +00:57 17:39 -02:07
Running 3 06:05 20:55 07:38 -01:33 22:05 -01:10
Sled Pull 06:11 27:00 07:44 -01:33 29:43 -02:43
Running 4 06:11 33:11 07:45 -01:34 37:27 -04:16
Burpees Broad Jump 13:59 39:22 09:24 +04:35 45:12 -05:50
Running 5 06:27 53:21 08:09 -01:42 54:36 -01:15
Rowing 05:02 59:48 05:42 -00:40 01:02:45 -02:57
Running 6 06:09 01:04:50 07:57 -01:48 01:08:27 -03:37
Farmers Carry 02:11 01:10:59 03:07 -00:56 01:16:24 -05:25
Running 7 06:17 01:13:10 07:59 -01:42 01:19:31 -06:21
Sandbag Lunges 16:45 01:19:27 08:51 +07:54 01:27:30 -08:03
Running 8 11:33 01:36:12 10:56 +00:37 01:36:21 -00:09
Wall Balls 13:17 01:47:45 11:26 +01:51 01:47:17 +00:28
Roxzone 10:10 02:11:02 12:19 -02:09 02:11:02
Based on 164 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Birk Alwes performed well in the HYROX race in Munich, finishing with an overall rank of 255 out of 353 athletes, placing him in the top 72% of competitors. In his age group (45-49), Birk also achieved a rank of 16 out of 22 athletes, again placing him in the top 72%. His overall race time was 2 hours, 11 minutes, and 2 seconds.

One notable highlight of Birk's performance is his total running time, which was 53 minutes and 24 seconds. This was 9 minutes and 16 seconds faster than the average for his finish time, indicating that he has a strong running profile. Birk's best running lap time was an impressive 5 minutes and 4 seconds.

Segments to Improve


1. Sandbag Lunges:
Birk lost significant time during the Sandbag Lunges segment, finishing 7 minutes and 56 seconds slower than the average. To improve in this area, Birk should focus on building strength and endurance in his lower body. Exercises such as squats, lunges, and deadlifts can help to strengthen the muscles used during the lunges. Additionally, incorporating specific sandbag lunge drills into his training routine can help to improve his form and efficiency during this segment.

2. Burpees Broad Jump:
Birk lost 5 minutes and 20 seconds compared to the average time in the Burpees Broad Jump segment. To enhance his performance in this area, Birk should work on improving his agility and explosive power. Plyometric exercises such as box jumps and squat jumps can help to develop these qualities. Additionally, practicing burpees with a focus on speed and efficiency can help to decrease his overall time in this segment.

3. Wall Balls:
Birk finished the Wall Balls segment 2 minutes and 3 seconds slower than the average. To improve in this area, Birk should focus on building upper body strength and improving his accuracy with the wall ball throws. Exercises such as shoulder presses, push-ups, and medicine ball throws can help to strengthen the muscles used during this segment. Additionally, practicing wall ball throws at various distances and targets can help to improve his accuracy and speed.

4. Sled Push:
Birk lost 23 seconds compared to the average time in the Sled Push segment. To improve in this area, Birk should focus on improving his overall strength and power. Exercises such as sled pushes, sled drags, and squats can help to develop the necessary strength and power for this segment. Birk should also work on his technique and form during the sled push to ensure maximum efficiency.

5. Running 8:
Birk finished the last running segment 17 seconds slower than the average. To improve his running performance, Birk should focus on building endurance and speed. Incorporating interval training and tempo runs into his training routine can help to improve his overall running speed and endurance. Additionally, working on proper running form and technique can also contribute to improved running performance.

Strategies


During the race, Birk should implement the following strategies for better performance:

1. Pacing:
Birk's overall pacing seems to be well-balanced, with consistent splits throughout the race. However, he should pay attention to not start too fast in the beginning to avoid fatigue later on. Maintaining a steady pace throughout the race will help to conserve energy and ensure consistent performance.

2. Transition Time:
Birk's roxzone time was 1 minute and 59 seconds faster than the average. To further improve his overall race time, Birk should focus on reducing his transition time between exercise zones. This can be achieved by improving his overall fitness and efficiency during the transitions.

In conclusion, Birk Alwes performed well in the HYROX race, particularly excelling in the running segments. To further enhance his performance, Birk should focus on improving specific areas such as sandbag lunges, burpees broad jump, wall balls, sled push, and running 8. By incorporating specific training strategies and techniques, Birk can work towards turning these segments into strengths and improving his overall race performance.

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
Joshi Ankur 2024 Singapore 02:11:23
Mendoza Daniel 2024 Ciudad de Mexico 02:10:40
Allen Martin 2023 Birmingham 02:11:08
Gamiño Trejo Ruben 2024 Ciudad de Mexico 02:11:08
Centanaro Juan 2024 Anaheim 02:10:36
Mollison Marcus 2023 Stockholm 02:10:44
Vasquez Gustavo 2024 Chicago Navy Pier 02:11:15
Ayers Ben 2023 Singapore 02:10:49
Chuks Henry 2023 Malmö 02:10:47
Biesenbach Sebastian 2021 Hamburg 02:11:21

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Karlsruhe 01:41:39
2024 Hamburg 01:43:32

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