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 Forte 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 Forte 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 Forte 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 Forte 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 | 01:32 | 40:46 to 39:14 | 39.8% |
| Sled Pull | 01:20 | 05:33 to 04:13 | 34.6% |
| Burpees Broad Jump | 00:22 | 04:49 to 04:27 | 9.5% |
| Sled Push | 00:18 | 02:45 to 02:27 | 7.8% |
| Farmers Carry | 00:10 | 02:03 to 01:53 | 4.3% |
| Sandbag Lunges | 00:09 | 04:33 to 04:24 | 3.9% |
| Ski Erg | 00:00 | 04:07 to 04:07 | 0.0% |
| Rowing | 00:00 | 04:27 to 04:27 | 0.0% |
| Wall Balls | 00:00 | 04:40 to 04:40 | 0.0% |
| Forte Dominic | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:15 | 00:00 | 04:23 -01:08 | 00:00 +00:00 |
| Ski Erg | 04:07 | 03:15 | 04:21 -00:14 | 04:23 -01:08 |
| Running 2 | 04:56 | 07:22 | 04:43 +00:13 | 08:44 -01:22 |
| Sled Push | 02:45 | 12:18 | 02:44 +00:01 | 13:27 -01:09 |
| Running 3 | 05:26 | 15:03 | 05:07 +00:19 | 16:11 -01:08 |
| Sled Pull | 05:33 | 20:29 | 04:34 +00:59 | 21:18 -00:49 |
| Running 4 | 05:35 | 26:02 | 05:05 +00:30 | 25:52 +00:10 |
| Burpees Broad Jump | 04:49 | 31:37 | 04:52 -00:03 | 30:57 +00:40 |
| Running 5 | 05:30 | 36:26 | 05:14 +00:16 | 35:49 +00:37 |
| Rowing | 04:27 | 41:56 | 04:40 -00:13 | 41:03 +00:53 |
| Running 6 | 05:24 | 46:23 | 05:07 +00:17 | 45:43 +00:40 |
| Farmers Carry | 02:03 | 51:47 | 02:03 +00:00 | 50:50 +00:57 |
| Running 7 | 05:10 | 53:50 | 05:05 +00:05 | 52:53 +00:57 |
| Sandbag Lunges | 04:33 | 59:00 | 04:43 -00:10 | 57:58 +01:02 |
| Running 8 | 05:34 | 01:03:33 | 05:34 +00:00 | 01:02:41 +00:52 |
| Wall Balls | 04:40 | 01:09:07 | 05:57 -01:17 | 01:08:15 +00:52 |
| Roxzone | 06:41 | 01:20:20 | 06:08 +00:33 | 01:20:20 |
Segment Analysis:
1. Run Total: Dominic's total running time of 00:40:46 is 01:42 slower than the average. This suggests that he could benefit from improving his overall fitness and transition time. To enhance his performance in this segment, he should focus on exercises that improve his cardiovascular endurance and speed, such as interval training, hill sprints, and tempo runs. Additionally, incorporating plyometric exercises like box jumps and lateral bounds can help improve his power and explosiveness.
2. Sled Pull: Dominic's time of 00:05:33 in the sled pull segment is 00:40 slower than the average. To improve in this area, he should focus on strengthening his upper body and grip strength. Exercises such as rows, lat pull-downs, and farmer's carries can help improve his pulling strength. Additionally, incorporating exercises that target the muscles used during the sled pull, such as seated cable rows and bicep curls, can further enhance his performance.
3. Roxzone: Dominic's time of 00:06:41 in the roxzone is 00:36 slower than the average. To improve in this segment, he should work on improving his overall fitness and transition time. High-intensity interval training (HIIT) can be an effective training method to improve his cardiovascular endurance and help him transition between exercises more efficiently. Incorporating exercises that mimic the transitions between exercises, such as kettlebell swings and burpees, can also help improve his speed and agility during the roxzone.
4. Running 4: Dominic's time of 00:05:35 in running 4 is 00:29 slower than the average. To improve his running performance, he should focus on increasing his endurance and speed. Long-distance runs at a moderate pace can help improve his endurance, while interval training, such as track workouts with sprints and recovery periods, can help enhance his speed. Additionally, incorporating strength training exercises that target the muscles used during running, such as lunges and squats, can improve his overall running performance.
5. Burpees Broad Jump: Dominic's time of 00:04:49 in the burpees broad jump segment is 00:21 slower than the average. To improve in this area, he should focus on improving his explosive power and agility. Plyometric exercises like burpees, box jumps, and broad jumps can help improve his power and explosiveness. Additionally, incorporating exercises that target the muscles used during the broad jump, such as squats and lunges, can further enhance his performance.
6. Running 6: Dominic's time of 00:05:24 in running 6 is 00:19 slower than the average. Similar to the other running segments, he should focus on improving his endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help improve his cardiovascular endurance and speed. Additionally, incorporating exercises that target the muscles used during running, such as calf raises and single-leg deadlifts, can further enhance his running performance.
7. Running 3: Dominic's time of 00:05:26 in running 3 is 00:18 slower than the average. The same training strategies mentioned for running 4 and running 6 can be applied here to improve his performance.
8. Running 5: Dominic's time of 00:05:30 in running 5 is 00:18 slower than the average. The same training strategies mentioned for running 4 and running 6 can be applied here to improve his performance.
9. Running 2: Dominic's time of 00:04:56 in running 2 is 00:16 slower than the average. The same training strategies mentioned for running 4 and running 6 can be applied here to improve his performance.
By implementing these training strategies and race strategies, Dominic Forte can improve his performance in future HYROX races. It is important for him to focus on both his overall fitness and specific areas of improvement to achieve his full potential.
| Similar Athletes | |||
|---|---|---|---|
| Matys Maik | 2024 Hamburg | 01:20:22 | |
| Dullea Connor | 2023 Los Angeles | 01:20:17 | |
| Preisser Philipp | 2024 Berlin | 01:20:44 | |
| Wötzold Markus | 2024 Karlsruhe | 01:20:01 | |
| Kim Taehyung | 2024 Hong Kong | 01:20:16 | |
| Watts Adam | 2024 Stockholm | 01:19:57 | |
| Mckenzie Ross | 2024 Manchester | 01:20:28 | |
| Hopkins Jonathan | 2024 Dublin | 01:20:29 | |
| Larkin Declan | 2024 Brisbane | 01:20:26 | |
| Ward Joe | 2023 Dublin | 01:19:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:23:07 | |
| 2024 Dublin | 01:18:07 | |
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