Season 23/24 2024 Malaga (2234) HYROX (1855) Men (1229) Donegan Dominic

Donegan Dominic Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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.

Performance Highlights

IRL IRL Flag Men 25-29 #113023 01:30:50 69th in AG | Top 29.0% 385th | Top 31.3%
-06:00
38:52
Run Total
-00:44
04:52
Avg. Lap
-00:13
04:33
Best Lap
+06:38
45:08
Workout Total
+00:50
05:38
Avg. Workout
-00:37
06:54
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 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 1000 athletes with similar finish time in Hyrox 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Donegan 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 Donegan 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 1000 athletes with similar finish time in Hyrox 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 Donegan 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 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 Donegan 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 09:17. Check the detail of the improvement plan below.

04:52 Potential Improvement 52.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 04:52 07:49 to 02:57 52.4%
Sled Pull 04:06 09:08 to 05:02 44.2%
Ski Erg 00:08 04:37 to 04:29 1.4%
Rowing 00:07 04:59 to 04:52 1.3%
Farmers Carry 00:04 02:16 to 02:12 0.7%
Burpees Broad Jump 00:00 05:08 to 05:08 0.0%
Sandbag Lunges 00:00 04:33 to 04:33 0.0%
Wall Balls 00:00 06:38 to 06:38 0.0%
Run Total 00:00 38:52 to 38:52 0.0%

Splits Time

Donegan Dominic Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 04:46 -00:29 00:00 +00:00
Ski Erg 04:37 04:17 04:31 +00:06 04:46 -00:29
Running 2 04:33 08:54 05:11 -00:38 09:17 -00:23
Sled Push 07:49 13:27 03:04 +04:45 14:28 -01:01
Running 3 04:49 21:16 05:40 -00:51 17:32 +03:44
Sled Pull 09:08 26:05 05:17 +03:51 23:12 +02:53
Running 4 04:52 35:13 05:38 -00:46 28:29 +06:44
Burpees Broad Jump 05:08 40:05 05:49 -00:41 34:07 +05:58
Running 5 05:05 45:13 05:51 -00:46 39:56 +05:17
Rowing 04:59 50:18 04:56 +00:03 45:47 +04:31
Running 6 04:58 55:17 05:41 -00:43 50:43 +04:34
Farmers Carry 02:16 01:00:15 02:18 -00:02 56:24 +03:51
Running 7 05:04 01:02:31 05:39 -00:35 58:42 +03:49
Sandbag Lunges 04:33 01:07:35 05:30 -00:57 01:04:21 +03:14
Running 8 05:18 01:12:08 06:23 -01:05 01:09:51 +02:17
Wall Balls 06:38 01:17:26 07:05 -00:27 01:16:14 +01:12
Roxzone 06:54 01:30:50 07:31 -00:37 01:30:50
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dominic Donegan's performance in the 2024 Malaga Hyrox race places him solidly in the top echelons of his age group and overall, highlighting his exceptional athleticism and training. His overall rank of 384 out of 1854 athletes and a rank of 69 in his age group (25-29) showcases his competitive edge in a highly contested field. Notably, Dominic's total running time was 06:20 faster than average, which strongly indicates his proficiency and endurance as a runner. This aspect of his performance suggests a more runner-oriented profile, with speed and stamina being significant strengths. However, there were segments, particularly the sled push and pull, where his performance lagged significantly behind the average, indicating potential areas for targeted improvement. His pacing throughout the race appears to be well-managed, as evidenced by consistently faster than average running splits, suggesting effective energy management and race strategy.

Segments to Improve:

  • Sled Push & Sled Pull: These were Dominic's most challenging obstacles, with times considerably slower than the average. To improve in these areas, Dominic should incorporate more strength-focused training into his regimen. Specific exercises like heavy sled drags and pushes, deadlifts for lower back, hamstring, and glute strength, and power cleans for explosive power could be beneficial. Practicing with a weighted sled that mimics the resistance faced in the race can help improve technique, build muscle endurance, and increase power output. Form corrections to focus on include maintaining a low center of gravity and driving through the legs.
  • Wall Balls: Although not as significant a deficit as the sled events, improvement in wall balls could shave off crucial seconds. Incorporating more functional fitness exercises that target the quads, shoulders, and core will be key. High-repetition wall ball drills, focusing on squat depth and accuracy of the throw, can directly translate to better performance. Additionally, incorporating plyometric exercises like box jumps and squat jumps can improve explosive strength, beneficial for both wall balls and overall running efficiency post-strength exercises.
  • Roxzone: Dominic's transition times could see improvement. Enhancing overall fitness through a mix of cardiovascular and resistance training will be beneficial. However, focusing on transition drills in training, where Dominic quickly shifts from one exercise modality to another, can help decrease these times. Simulating race conditions by practicing quick transitions between running and strength exercises can also improve efficiency and reduce time spent in the Roxzone.

Race Strategies:

  • Start Strong but Controlled: Dominic's tendency to start fast is beneficial but should be carefully managed to avoid early burnout. A more controlled pace at the beginning, allowing for gradual increases, can help conserve energy for strength segments.
  • Segment Focus: Given the identified areas for improvement, focusing on maintaining a steady pace during the run and expending more energy on mastering the technique in strength segments can yield better overall times. Training should mimic this approach where possible.
  • Transitions as Part of the Race: Viewing transitions as integral components of the race rather than mere interludes can help improve Roxzone times. Practicing swift and efficient transitions in training can translate to saved seconds and reduced fatigue in the actual race.
  • Recovery and Nutrition: Implementing a targeted recovery and nutrition strategy to support increased strength training and maintain running endurance will be crucial. This includes focusing on protein intake for muscle repair, carbohydrates for energy, and hydration strategies for recovery.

In conclusion, Dominic's performance in the Hyrox race is commendable, with clear strengths in running and endurance. By focusing on targeted strength training, particularly for sled push and pull events, and optimizing transition times, Dominic can transform these identified weaknesses into strengths. Tailoring training to include a mix of endurance running, strength exercises, and transition drills while maintaining a strategic approach to race pacing and recovery will be key to Dominic's continued success in future Hyrox events.

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 Men
Similar Athletes
Lourie Gavril 2023 Los Angeles 01:31:19
Rodríguez Menicucci Pedro Gabriel 2024 Madrid 01:31:07
Schindler Christoph 2022 Frankfurt 01:30:38
Wilson Simon 2023 Hong Kong 01:31:15
Wong Man Kong 2024 Hong Kong 01:30:29
Hock Ming Eugene Ong 2024 Singapore 01:30:31
Gutiérrez Richard 2024 Madrid 01:30:32
Brosnan Damien 2024 Hong Kong 01:30:47
Joynson Alex 2024 Birmingham 01:30:31
Mccann Kyle 2024 London 01:30:24

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hannover 01:25:26
2023 Dublin 01:40:43

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