Dive into this athlete’s performance at 2023 Köln 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 279 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 Koch Dominik'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 Koch Dominik'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 Koch Dominik'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 Koch Dominik'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 15:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 12:24 | 01:07:57 to 55:33 | 78.7% |
| Burpees Broad Jump | 02:42 | 10:57 to 08:15 | 17.1% |
| Sandbag Lunges | 00:39 | 08:15 to 07:36 | 4.1% |
| Ski Erg | 00:00 | 04:56 to 04:56 | 0.0% |
| Sled Push | 00:00 | 04:11 to 04:11 | 0.0% |
| Sled Pull | 00:00 | 03:57 to 03:57 | 0.0% |
| Rowing | 00:00 | 05:06 to 05:06 | 0.0% |
| Farmers Carry | 00:00 | 02:26 to 02:26 | 0.0% |
| Wall Balls | 00:00 | 06:55 to 06:55 | 0.0% |
| Koch Dominik | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:35 | 00:00 | 05:52 +00:43 | 00:00 +00:00 |
| Ski Erg | 04:56 | 06:35 | 04:57 -00:01 | 05:52 +00:43 |
| Running 2 | 07:45 | 11:31 | 06:29 +01:16 | 10:49 +00:42 |
| Sled Push | 04:11 | 19:16 | 04:07 +00:04 | 17:18 +01:58 |
| Running 3 | 08:50 | 23:27 | 07:22 +01:28 | 21:25 +02:02 |
| Sled Pull | 03:57 | 32:17 | 07:06 -03:09 | 28:47 +03:30 |
| Running 4 | 09:10 | 36:14 | 07:20 +01:50 | 35:53 +00:21 |
| Burpees Broad Jump | 10:57 | 45:24 | 08:45 +02:12 | 43:13 +02:11 |
| Running 5 | 10:04 | 56:21 | 07:45 +02:19 | 51:58 +04:23 |
| Rowing | 05:06 | 01:06:25 | 05:37 -00:31 | 59:43 +06:42 |
| Running 6 | 08:33 | 01:11:31 | 07:30 +01:03 | 01:05:20 +06:11 |
| Farmers Carry | 02:26 | 01:20:04 | 03:00 -00:34 | 01:12:50 +07:14 |
| Running 7 | 08:32 | 01:22:30 | 07:29 +01:03 | 01:15:50 +06:40 |
| Sandbag Lunges | 08:15 | 01:31:02 | 08:18 -00:03 | 01:23:19 +07:43 |
| Running 8 | 08:32 | 01:39:17 | 09:43 -01:11 | 01:31:37 +07:40 |
| Wall Balls | 06:55 | 01:47:49 | 10:48 -03:53 | 01:41:20 +06:29 |
| Roxzone | 09:09 | 02:03:44 | 11:36 -02:27 | 02:03:44 |
In terms of his running performance, Dominik had a total running time of 01:07:57, which was 12:41 slower than the average for his finish time. This indicates that he may need to work on his running speed and endurance. His best running lap was 00:06:35.
To improve the Run Total segment, Dominik should work on improving his overall fitness and transition time. He can incorporate high-intensity interval training (HIIT) sessions into his training routine to increase his cardiovascular endurance and speed. Additionally, practicing quick transitions between exercises can help him minimize the time spent in the roxzone.
For the Burpees Broad Jump segment, Dominik should focus on improving his power and explosiveness. Plyometric exercises such as box jumps, squat jumps, and burpees can help him develop the necessary strength and explosiveness for this segment. He should also work on his technique to ensure efficient movement during the burpees and broad jumps.
In the Running 5, Running 4, Running 3, Running 2, and Running 1 segments, Dominik should prioritize his running training. He can incorporate interval training, tempo runs, and hill sprints to improve his running speed and endurance. Working on his running form and efficiency can also help him conserve energy during these segments.
In the Best Lap segment, Dominik should aim to improve his pacing. He may have started too fast, resulting in slower times in subsequent laps. By practicing pacing strategies during training, such as negative splits or even pacing, he can optimize his performance throughout the race.
For the Running 6 and Running 7 segments, Dominik should focus on maintaining his running speed and endurance. Incorporating longer distance runs into his training routine can help him develop the necessary stamina for these segments.
It is important for Dominik to listen to his body and pace himself accordingly. Pushing too hard too early can lead to fatigue and slower times in subsequent segments. By pacing himself strategically and aiming for negative splits, he can improve his overall race performance.
Dominik should also practice efficient transitions between exercises to minimize the time spent in the roxzone. This can be achieved by practicing specific transitions during training and focusing on smooth and quick movements.
In conclusion, Dominik Koch has shown potential in the Hyrox race. By focusing on improving his running speed and endurance, optimizing his pacing, and practicing efficient transitions, he can enhance his overall performance in future races. Incorporating specific training strategies and techniques, such as interval training, plyometric exercises, and pacing drills, will help him address his areas of improvement and achieve better results.
| Similar Athletes | |||
|---|---|---|---|
| Brignull Enda | 2022 London | 02:03:43 | |
| Reeve Alan | 2024 Manchester | 02:03:31 | |
| Wong Tsz Kit | 2024 Hong Kong | 02:04:05 | |
| Monk Kai | 2024 Perth | 02:04:12 | |
| Mignonneau François | 2024 Paris | 02:03:46 | |
| Garca Martos Álvaro | 2023 Madrid | 02:03:29 | |
| Pommert Jürgen | 2024 Stuttgart | 02:03:49 | |
| Novak Ross | 2024 New York | 02:03:51 | |
| Grund Stephan | 2024 Karlsruhe | 02:03:19 | |
| Harrison Darren | 2023 Birmingham | 02:04:04 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Frankfurt | 01:59:31 | |
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