Popolizio Dominic Hyrox Result

Dive into this athlete’s performance at 2023 Chicago 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 258 similar athletes.

Performance Highlights

USA USA Flag Men 40-44 #175042 01:36:10 11th in AG | Top 73.3% 94th | Top 83.2%
-03:29
41:20
Run Total
-00:25
05:10
Avg. Lap
-01:19
03:15
Best Lap
+04:39
48:38
Workout Total
+00:35
06:04
Avg. Workout
-01:11
06:15
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 Pro 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 258 athletes with similar finish time in Hyrox Pro 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 258 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Popolizio 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 Popolizio Dominic'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 258 athletes with similar finish time in Hyrox Pro 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 Popolizio 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.

Percentile based on all the athletes who competed in Hyrox Pro 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 Popolizio 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 06:33. Check the detail of the improvement plan below.

02:29 Potential Improvement 37.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:29 10:34 to 08:05 37.9%
Sandbag Lunges 02:21 08:14 to 05:53 35.9%
Sled Push 01:04 05:26 to 04:22 16.3%
Farmers Carry 00:32 03:13 to 02:41 8.1%
Rowing 00:06 04:53 to 04:47 1.5%
Burpees Broad Jump 00:01 05:16 to 05:15 0.3%
Ski Erg 00:00 04:09 to 04:09 0.0%
Sled Pull 00:00 06:53 to 06:53 0.0%
Run Total 00:00 41:20 to 41:20 0.0%

Splits Time

Popolizio Dominic Perfect Race
Splits Total Average Total
Running 1 03:15 00:00 04:40 -01:25 00:00 +00:00
Ski Erg 04:09 03:15 04:23 -00:14 04:40 -01:25
Running 2 04:30 07:24 05:04 -00:34 09:03 -01:39
Sled Push 05:26 11:54 04:24 +01:02 14:07 -02:13
Running 3 05:27 17:20 05:38 -00:11 18:31 -01:11
Sled Pull 06:53 22:47 07:56 -01:03 24:09 -01:22
Running 4 05:16 29:40 05:43 -00:27 32:05 -02:25
Burpees Broad Jump 05:16 34:56 05:20 -00:04 37:48 -02:52
Running 5 05:45 40:12 05:46 -00:01 43:08 -02:56
Rowing 04:53 45:57 04:51 +00:02 48:54 -02:57
Running 6 05:24 50:50 05:40 -00:16 53:45 -02:55
Farmers Carry 03:13 56:14 02:43 +00:30 59:25 -03:11
Running 7 05:28 59:27 05:42 -00:14 01:02:08 -02:41
Sandbag Lunges 08:14 01:04:55 06:06 +02:08 01:07:50 -02:55
Running 8 06:19 01:13:09 06:32 -00:13 01:13:56 -00:47
Wall Balls 10:34 01:19:28 08:16 +02:18 01:20:28 -01:00
Roxzone 06:15 01:36:10 07:26 -01:11 01:36:10
Based on 258 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dominic Popolizio performed well in the 2023 Chicago HYROX race, finishing with an overall rank of 94 out of 167 athletes, placing him in the top 56% of all competitors. In his age group (40-44), he ranked 11th out of 20 athletes, placing him in the top 55%. His overall time was 01:36:10, with a total running time of 00:41:20, which was 04:33 faster than the average.

Based on his splits analysis, Dominic had a strong running performance, consistently finishing faster than the average time in each running segment. His best running lap was an impressive 00:03:15. He also performed well in the Ski Erg and Rowing segments, finishing 00:24 and 00:07 faster than the average, respectively.

However, Dominic struggled in certain segments, including the Wall Balls, Sandbag Lunges, Sled Push, Sled Pull, and Farmers Carry. These segments accounted for the most time lost during the race.

Segments to Improve


1. Wall Balls:
Dominic's time of 00:10:34 was 02:52 slower than the average. To improve performance in this segment, he should focus on strengthening his upper body and improving his endurance. Recommended exercises include:
- Medicine ball thrusters
- Wall ball shots
- Push-ups
- Pull-ups
- Shoulder presses
- Plank variations

2. Sandbag Lunges:
Dominic's time of 00:08:14 was 02:23 slower than the average. To improve performance in this segment, he should focus on building leg strength and improving stability. Recommended exercises include:
- Walking lunges with a sandbag
- Bulgarian split squats
- Pistol squats
- Step-ups with a sandbag
- Single-leg deadlifts
- Glute bridges

3. Sled Push:
Dominic's time of 00:05:26 was 01:53 slower than the average. To improve performance in this segment, he should focus on improving his overall strength and power. Recommended exercises include:
- Sled pushes with heavier weights
- Tire flips
- Box jumps
- Deadlifts
- Squats
- Power cleans

4. Sled Pull:
Dominic's time of 00:06:53 was 00:56 slower than the average. To improve performance in this segment, he should focus on improving his grip strength and technique. Recommended exercises include:
- Sled pulls with heavier weights
- Farmer's walks
- Pull-ups
- Kettlebell swings
- Rope climbs
- Bent-over rows

5. Farmers Carry:
Dominic's time of 00:03:13 was 00:45 slower than the average. To improve performance in this segment, he should focus on improving his grip strength and endurance. Recommended exercises include:
- Farmers carries with heavier weights
- Plate pinch holds
- Wrist curls
- Hanging from a pull-up bar
- Grip trainers
- Forearm curls

Strategies


- Pacing: Dominic maintained a consistent pace throughout the race, with his overall time being faster than the average. However, he should be cautious not to start too fast and risk burning out later in the race. It is important to find a sustainable pace that allows him to maintain energy and performance throughout all segments.
- Transitions: Dominic performed well in the Roxzone, finishing 02:04 faster than the average. To further improve his transition times, he should focus on improving his overall fitness and agility. Incorporating interval training and circuit workouts into his training routine can help him increase his overall fitness and reduce transition times.
- Strength vs. Running: Dominic's total running time was 00:41:20, which was 04:33 faster than the average. This suggests that he has a stronger running profile. To further enhance his running performance, he should incorporate specific running drills and interval training into his training routine. Additionally, he should focus on maintaining his strength training to ensure overall balance and prevent muscle imbalances that could lead to injuries.

In conclusion, Dominic Popolizio had a strong performance in the 2023 Chicago HYROX race, with notable strengths in running and overall fitness. However, there is room for improvement in certain segments, particularly Wall Balls, Sandbag Lunges, Sled Push, Sled Pull, and Farmers Carry. By implementing the suggested training strategies, drills, and techniques, Dominic can enhance his performance in these areas and further improve 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 Pro Men
Similar Athletes
Arellano Leyva Roberto 2024 Mexico City 01:36:24
Nolen Niels 2023 München 01:36:27
Feliciangeli Daniele 2024 Milan 01:36:27
García Corral Aldo 2024 Mexico City 01:36:16
Cruz David 2022 Chicago 01:36:04
Duffy James 2024 London 01:36:17
Scott Kris 2021 Chicago 01:36:26
Lucas Jérôme 2024 Marseille 01:36:18
Kołodziejek Robert 2024 Poznan 01:36:23
Colarusso Luca 2024 Milan 01:35:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
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2024 New York 01:20:32

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