Fritz Dominik Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

GER GER Flag Men 30-34 #140013 01:36:35 57th in AG | Top 64.8% 253rd | Top 66.1%
+04:05
51:26
Run Total
+00:32
06:26
Avg. Lap
+00:07
05:03
Best Lap
-02:57
38:03
Workout Total
-00:22
04:45
Avg. Workout
-01:07
07:11
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 Fritz Dominik'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 Fritz Dominik'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 Fritz Dominik'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 Fritz Dominik'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 05:37. Check the detail of the improvement plan below.

05:08 Potential Improvement 91.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:08 51:26 to 46:18 91.4%
Sandbag Lunges 00:25 06:08 to 05:43 7.4%
Burpees Broad Jump 00:04 06:10 to 06:06 1.2%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Push 00:00 02:29 to 02:29 0.0%
Sled Pull 00:00 05:00 to 05:00 0.0%
Rowing 00:00 04:47 to 04:47 0.0%
Farmers Carry 00:00 02:22 to 02:22 0.0%
Wall Balls 00:00 06:31 to 06:31 0.0%

Splits Time

Fritz Dominik Perfect Race
Splits Total Average Total
Running 1 05:03 00:00 04:59 +00:04 00:00 +00:00
Ski Erg 04:36 05:03 04:37 -00:01 04:59 +00:04
Running 2 05:41 09:39 05:26 +00:15 09:36 +00:03
Sled Push 02:29 15:20 03:15 -00:46 15:02 +00:18
Running 3 06:09 17:49 05:59 +00:10 18:17 -00:28
Sled Pull 05:00 23:58 05:40 -00:40 24:16 -00:18
Running 4 06:11 28:58 05:55 +00:16 29:56 -00:58
Burpees Broad Jump 06:10 35:09 06:22 -00:12 35:51 -00:42
Running 5 06:20 41:19 06:10 +00:10 42:13 -00:54
Rowing 04:47 47:39 05:03 -00:16 48:23 -00:44
Running 6 06:21 52:26 05:58 +00:23 53:26 -01:00
Farmers Carry 02:22 58:47 02:25 -00:03 59:24 -00:37
Running 7 06:25 01:01:09 05:57 +00:28 01:01:49 -00:40
Sandbag Lunges 06:08 01:07:34 05:55 +00:13 01:07:46 -00:12
Running 8 09:21 01:13:42 06:53 +02:28 01:13:41 +00:01
Wall Balls 06:31 01:23:03 07:43 -01:12 01:20:34 +02:29
Roxzone 07:11 01:36:35 08:18 -01:07 01:36:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dominik Fritz performed well in the Hyrox race in München, finishing with an overall rank of 253 out of 533 athletes and a rank of 57 in the Age Group 30-34 category. His overall time was 01:36:35, with a total running time of 00:51:26, which was 05:32 slower than average. His best running lap was 00:05:03.

Dominik's overall performance was solid, placing him in the top 47% of all athletes and top 46% in his age group. His total running time indicates that he has a balanced profile between running and strength, as it was slightly slower than average. However, there is room for improvement in specific segments, which we will address in the following sections.

Segments to Improve


Based on the splits analysis, the segments where Dominik lost the most time were the Run Total, Running 8, Running 7, Best Lap, Running 6, Sandbag Lunges, Running 2, Running 1, Running 4, and Burpees Broad Jump.

To improve the Run Total segment, Dominik should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions, such as sprints and shuttle runs, will help him develop speed and endurance. Additionally, practicing quick transitions between exercises during training sessions will help reduce time spent in the roxzone.

For Running 8, Running 7, Running 6, and Running 4, Dominik should work on his running technique and endurance. Incorporating longer distance runs into his training routine at a slightly slower pace will help build his endurance for these segments. Adding hill sprints and intervals to his training will also improve his speed and running efficiency.

To improve in the Sandbag Lunges segment, Dominik should focus on increasing his lower body strength and stability. Exercises such as squats, lunges, and deadlifts with added resistance will help build the necessary strength. He should also practice proper form and technique during lunges to maximize efficiency and reduce time.

For Running 2 and Running 1, Dominik should work on his speed and pacing. Incorporating interval training, such as tempo runs and fartlek workouts, will help him develop a faster pace and improve his speed endurance. He should also focus on maintaining a consistent pace throughout these segments to avoid burning out too early.

Lastly, for the Burpees Broad Jump segment, Dominik should focus on improving his explosive power and agility. Incorporating plyometric exercises, such as box jumps and squat jumps, will help develop his explosiveness. He should also practice proper burpee form and technique to ensure efficient movement and maximize speed.

Strategies


To improve performance during the race, Dominik should implement the following strategies:

1. Pacing:
Dominik should aim for a consistent and sustainable pace throughout the race. Starting too fast can lead to early fatigue and slower overall performance. By pacing himself properly, he can maintain energy levels and perform consistently across all segments.

2. Transitions:
Dominik should focus on minimizing transition time between exercises. Practicing quick and efficient transitions during training sessions will help reduce time spent in the roxzone during the race. This can be achieved by practicing specific transitions and incorporating interval training with short rest periods.

3. Mental Preparation:
Dominik should work on mental strategies to stay focused and motivated during the race. Setting small goals for each segment and focusing on proper technique and form can help maintain a positive mindset and maximize performance.

4. Specific Training:
Dominik should tailor his training to target the segments where he lost the most time. By incorporating specific exercises and drills mentioned earlier, he can improve his performance in these areas and minimize time lost.

Overall, with a focus on improving overall fitness, running technique, and specific segment performance, Dominik can enhance his performance in the HYROX race and achieve better results in future competitions.

Similar Athletes
Breagy Kieron 2024 Dublin 01:36:16
Baldovino Yamandu 2024 Sydney 01:37:03
Chennam Samir 2024 Singapore National Stadium 01:36:50
Delgado Domínguez Manuel 2023 Valencia 01:36:13
San Roman Mario 2022 Los Angeles 01:36:05
Fitzgerald Paul 2024 Sports Direct HYROX London 01:36:11
Moles Sylvain 2024 Anaheim 01:36:10
Van Jaarsveld Koen 2023 Rotterdam 01:36:26
Schramm Oliver 2019 Frankfurt 01:36:56
Mcenery Christopher 2023 Miami 01:36:50

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