Dive into this athlete’s performance at 2023 London 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Conner Dominic's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Conner Dominic hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Conner Dominic’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 03:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 01:25 | 05:41 to 04:16 | 37.1% |
| Burpees Broad Jump | 00:41 | 04:58 to 04:17 | 17.9% |
| Sled Push | 00:39 | 03:02 to 02:23 | 17.0% |
| Sled Pull | 00:32 | 04:38 to 04:06 | 14.0% |
| Wall Balls | 00:14 | 05:31 to 05:17 | 6.1% |
| Ski Erg | 00:07 | 04:21 to 04:14 | 3.1% |
| Rowing | 00:07 | 04:40 to 04:33 | 3.1% |
| Farmers Carry | 00:04 | 01:54 to 01:50 | 1.7% |
| Run Total | 00:00 | 38:23 to 38:23 | 0.0% |
| Conner Dominic | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:43 | 00:00 | 04:19 -00:36 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:43 | 04:20 +00:01 | 04:19 -00:36 |
| Running 2 | 04:38 | 08:04 | 04:39 -00:01 | 08:39 -00:35 |
| Sled Push | 03:02 | 12:42 | 02:41 +00:21 | 13:18 -00:36 |
| Running 3 | 04:46 | 15:44 | 05:02 -00:16 | 15:59 -00:15 |
| Sled Pull | 04:38 | 20:30 | 04:27 +00:11 | 21:01 -00:31 |
| Running 4 | 04:48 | 25:08 | 05:01 -00:13 | 25:28 -00:20 |
| Burpees Broad Jump | 04:58 | 29:56 | 04:43 +00:15 | 30:29 -00:33 |
| Running 5 | 04:55 | 34:54 | 05:10 -00:15 | 35:12 -00:18 |
| Rowing | 04:40 | 39:49 | 04:40 +00:00 | 40:22 -00:33 |
| Running 6 | 05:03 | 44:29 | 05:03 +00:00 | 45:02 -00:33 |
| Farmers Carry | 01:54 | 49:32 | 02:01 -00:07 | 50:05 -00:33 |
| Running 7 | 05:03 | 51:26 | 05:02 +00:01 | 52:06 -00:40 |
| Sandbag Lunges | 05:41 | 56:29 | 04:36 +01:05 | 57:08 -00:39 |
| Running 8 | 05:30 | 01:02:10 | 05:30 +00:00 | 01:01:44 +00:26 |
| Wall Balls | 05:31 | 01:07:40 | 05:47 -00:16 | 01:07:14 +00:26 |
| Roxzone | 05:57 | 01:19:01 | 06:00 -00:03 | 01:19:01 |
In terms of running, Dominic's total running time of 00:38:23 was 9 seconds faster than the average for his finish time, indicating that he has a strong running profile. This is a significant strength that he can build upon in future races. His best running lap of 00:03:43 was particularly impressive, as it was 29 seconds faster than the average.
For the Sandbag Lunges, Dominic should work on building strength and endurance in his legs and core. Exercises such as squats, lunges, and deadlifts can help improve his performance in this segment. He should also incorporate sandbag lunges into his training routine, gradually increasing the weight and repetitions to simulate race conditions. Additionally, practicing proper form and technique during lunges is essential to prevent any unnecessary energy loss during the race.
For the Burpees Broad Jump, Dominic should focus on improving his explosiveness and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help enhance his power and speed. He should also practice the burpees broad jump specifically, aiming to improve his efficiency and reduce the time it takes to complete each repetition.
In conclusion, Dominic Conner performed admirably in the HYROX race, showcasing his strengths in running. To further enhance his performance, he should focus on improving his performance in the Sandbag Lunges and Burpees Broad Jump segments. By implementing specific training strategies and techniques, such as strength exercises and form corrections, Dominic can turn these areas into strengths. Additionally, he should focus on pacing himself and improving his transition time in the roxzone. With these improvements and race strategies in mind, Dominic has the potential to achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Cashmore Paul | 2023 Birmingham | 01:18:39 | |
| Aljobory Wassam | 2022 Maastricht | 01:19:21 | |
| Bahadorvand Hamun | 2022 Essen | 01:18:41 | |
| Maher Daniel | 2024 Rimini | 01:19:09 | |
| Ding Russ | 2024 New York | 01:18:51 | |
| Van Dorresteijn Jeroen | 2024 Rotterdam | 01:19:01 | |
| Van Latum Tim | 2024 Amsterdam | 01:19:16 | |
| Guenster Florian | 2023 Frankfurt | 01:19:00 | |
| Schlummer Max | 2023 London | 01:19:09 | |
| Franklin Joseph | 2024 New York | 01:19:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:15:16 | |
| 2023 Birmingham | 01:22:29 | |
| 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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