Dive into this athlete’s performance at 2023 Birmingham 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.
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.
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.
This section showcases the entire Conner Dominic'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 Conner Dominic's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Conner Dominic'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.
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 Conner Dominic'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 03:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:41 | 41:59 to 40:18 | 43.7% |
| Sandbag Lunges | 00:52 | 05:27 to 04:35 | 22.5% |
| Sled Push | 00:36 | 03:10 to 02:34 | 15.6% |
| Burpees Broad Jump | 00:33 | 05:14 to 04:41 | 14.3% |
| Ski Erg | 00:06 | 04:25 to 04:19 | 2.6% |
| Sled Pull | 00:03 | 04:27 to 04:24 | 1.3% |
| Rowing | 00:00 | 04:30 to 04:30 | 0.0% |
| Farmers Carry | 00:00 | 01:53 to 01:53 | 0.0% |
| Wall Balls | 00:00 | 05:11 to 05:11 | 0.0% |
| Conner Dominic | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:38 | 00:00 | 04:29 -00:51 | 00:00 +00:00 |
| Ski Erg | 04:25 | 03:38 | 04:24 +00:01 | 04:29 -00:51 |
| Running 2 | 04:50 | 08:03 | 04:50 +00:00 | 08:53 -00:50 |
| Sled Push | 03:10 | 12:53 | 02:49 +00:21 | 13:43 -00:50 |
| Running 3 | 05:03 | 16:03 | 05:13 -00:10 | 16:32 -00:29 |
| Sled Pull | 04:27 | 21:06 | 04:43 -00:16 | 21:45 -00:39 |
| Running 4 | 05:02 | 25:33 | 05:11 -00:09 | 26:28 -00:55 |
| Burpees Broad Jump | 05:14 | 30:35 | 05:00 +00:14 | 31:39 -01:04 |
| Running 5 | 05:10 | 35:49 | 05:21 -00:11 | 36:39 -00:50 |
| Rowing | 04:30 | 40:59 | 04:44 -00:14 | 42:00 -01:01 |
| Running 6 | 05:06 | 45:29 | 05:14 -00:08 | 46:44 -01:15 |
| Farmers Carry | 01:53 | 50:35 | 02:07 -00:14 | 51:58 -01:23 |
| Running 7 | 05:07 | 52:28 | 05:12 -00:05 | 54:05 -01:37 |
| Sandbag Lunges | 05:27 | 57:35 | 04:51 +00:36 | 59:17 -01:42 |
| Running 8 | 08:05 | 01:03:02 | 05:43 +02:22 | 01:04:08 -01:06 |
| Wall Balls | 05:11 | 01:11:07 | 06:12 -01:01 | 01:09:51 +01:16 |
| Roxzone | 06:17 | 01:22:29 | 06:26 -00:09 | 01:22:29 |
To improve performance in Running 8, Dominic should focus on increasing his overall running endurance. Incorporating longer distance runs into his training routine will help improve his stamina and reduce the time spent on this segment. Interval training is also recommended to improve speed and efficiency.
For Sandbag Lunges, Dominic should work on improving his strength and endurance in the lower body. Exercises such as squats, lunges, and deadlifts can help build the necessary strength for this segment. Additionally, incorporating plyometric exercises like box jumps and squat jumps can improve power and explosiveness.
In the Burpees Broad Jump segment, Dominic can benefit from improving his agility and explosive power. Incorporating exercises such as plyometric push-ups, box jumps, and squat jumps can help enhance his explosiveness. Practicing the correct form and technique for burpees will also contribute to faster and more efficient movement.
Additionally, Dominic should aim to minimize time spent in the Roxzone. Improving overall fitness and reducing transition time will contribute to a faster overall race time. Incorporating specific functional fitness exercises that target the transitions between exercises can be beneficial in reducing time spent in the Roxzone.
Overall, Dominic Conner performed well in the HYROX race but can further enhance his performance by focusing on improving his running endurance, strength in lower body exercises, and agility. Implementing the recommended training strategies and techniques will help him become a stronger and more efficient athlete in future races.
| Similar Athletes | |||
|---|---|---|---|
| Rourke Sean | 2019 New York | 01:22:43 | |
| Mota Pepe | 2024 Madrid | 01:22:59 | |
| Duivenvoorden Edward | 2024 Amsterdam | 01:22:23 | |
| Wong Caleb | 2024 Singapore National Stadium | 01:22:40 | |
| Vázquez Gómez David | 2022 Madrid | 01:22:03 | |
| Jacquel Julien | 2024 Paris | 01:22:31 | |
| Lefevre Gauthier | 2024 Marseille | 01:22:01 | |
| Montagnino Michael | 2023 New York | 01:22:16 | |
| Haley Daniel | 2024 Glasgow | 01:22:42 | |
| Jonietz Oliver | 2023 Amsterdam | 01:22:15 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:15:16 | |
| 2023 London | 01:19:01 | |
| 2023 Glasgow | 01:27:13 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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