Dive into this athlete’s performance at 2024 Melbourne 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.
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 Ellis Dom'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 Ellis Dom'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 Ellis Dom'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 Ellis Dom'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
04:51.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dom Ellis delivered a commendable performance at the 2024 Melbourne Hyrox race, achieving an overall rank within the top 23% of athletes and finishing in the top 25% of his age group. His total time of 01:22:14 showcases solid effort, though there are specific areas that need attention. His total running time was 02:34 slower than the average, indicating that running is an area for potential improvement. The analysis of the initial running segments shows a pattern of starting slower than average, suggesting a pacing strategy that might benefit from more aggressive early segments. Dom appears to have a strong hybrid profile, excelling in strength-based exercises like the Wall Balls and Sled Pull, where he ranked within the top 20 percentiles.
Segments to Improve
Running: With the total running time being slower than average, focus on enhancing running speed and endurance. Incorporate interval training, such as 400m repeats with short recovery periods, to build speed and stamina. Tempo runs can also help in maintaining faster paces over longer distances. Consider hill sprints to improve power and running economy.
Roxzone: Transition times were slower than average, suggesting a need for better efficiency in moving between exercise zones. Practice transition drills that simulate race-day conditions, focusing on minimizing downtime. Incorporate functional fitness routines to improve overall fitness levels, aiming for smoother, faster transitions.
Ski Erg: This segment was slightly slower than average, so refining technique is crucial. Work on improving stroke efficiency through drills focused on power and rhythm. Engage in cross-training workouts that enhance core and upper body strength, such as resistance band exercises and rowing.
Race Strategies
Pacing: Analyze early running segments to ensure a more aggressive start while maintaining form and energy conservation for later stages. Begin with a slightly faster pace than accustomed, but still within comfort zones, to gain early advantage.
Energy Management: Consistently practice energy management techniques, such as controlled breathing and muscle relaxation, during intense segments to maintain efficiency throughout the race.
Segment Focus: During training, simulate race conditions by combining running with strength exercises. Practice compromised running after strength workouts to adapt to the fatigue experienced in transitions.