Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Boland Domingo

Boland Domingo Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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

NED NED Flag Men 30-34 #114022 01:19:08 60th in AG | Top 18.8% 205th | Top 14.9%
-03:01
36:50
Run Total
-00:22
04:36
Avg. Lap
-00:02
04:18
Best Lap
+00:59
34:19
Workout Total
+00:07
04:17
Avg. Workout
+02:06
08:04
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 Boland Domingo'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 Boland Domingo'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 Boland Domingo'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 Boland Domingo'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 03:30. Check the detail of the improvement plan below.

01:40 Potential Improvement 47.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:40 05:48 to 04:08 47.6%
Sled Push 00:45 03:09 to 02:24 21.4%
Wall Balls 00:32 05:51 to 05:19 15.2%
Burpees Broad Jump 00:29 04:49 to 04:20 13.8%
Ski Erg 00:04 04:18 to 04:14 1.9%
Rowing 00:00 04:25 to 04:25 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%
Sandbag Lunges 00:00 04:10 to 04:10 0.0%
Run Total 00:00 36:50 to 36:50 0.0%

Splits Time

Boland Domingo Perfect Race
Splits Total Average Total
Running 1 04:25 00:00 04:19 +00:06 00:00 +00:00
Ski Erg 04:18 04:25 04:20 -00:02 04:19 +00:06
Running 2 04:18 08:43 04:40 -00:22 08:39 +00:04
Sled Push 03:09 13:01 02:41 +00:28 13:19 -00:18
Running 3 04:34 16:10 05:02 -00:28 16:00 +00:10
Sled Pull 05:48 20:44 04:28 +01:20 21:02 -00:18
Running 4 04:40 26:32 05:02 -00:22 25:30 +01:02
Burpees Broad Jump 04:49 31:12 04:44 +00:05 30:32 +00:40
Running 5 04:47 36:01 05:11 -00:24 35:16 +00:45
Rowing 04:25 40:48 04:40 -00:15 40:27 +00:21
Running 6 04:31 45:13 05:04 -00:33 45:07 +00:06
Farmers Carry 01:49 49:44 02:02 -00:13 50:11 -00:27
Running 7 04:36 51:33 05:02 -00:26 52:13 -00:40
Sandbag Lunges 04:10 56:09 04:37 -00:27 57:15 -01:06
Running 8 05:03 01:00:19 05:30 -00:27 01:01:52 -01:33
Wall Balls 05:51 01:05:22 05:48 +00:03 01:07:22 -02:00
Roxzone 08:04 01:19:08 05:58 +02:06 01:19:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Domingo Boland showcased a commendable performance at the 2024 Rotterdam HYROX, finishing in the top 10% of all athletes and top 13% in his age group. A notable highlight is his total running time, which was 03:25 faster than average, clearly indicating Domingo has a strong running profile. Despite this strength, his performance in several strength-focused segments and transitions (Roxzone) suggests areas for improvement to achieve a more balanced athlete profile. Domingo's pacing appears well-managed in running segments but indicates potential overexertion or inefficiency in transitions and specific strength exercises, affecting his overall time.

Segments to Improve:

  • Roxzone: Domingo's time in the Roxzone was significantly slower than average, indicating lost time in transitions or unnecessary rests. To improve, focus on enhancing overall fitness through circuit training that mimics the race's structure, including short bursts of high-intensity running followed by functional movements. Practicing quick transitions between exercises can also reduce Roxzone time. Incorporate drills like timed station setups where Domingo quickly moves from one exercise to the next, simulating race day conditions.
  • Sled Pull: This segment was notably slower, suggesting a need for increased pulling strength and technique refinement. Incorporate more posterior chain work, such as deadlifts, kettlebell swings, and pull-throughs, to build foundational strength. For technique, practice sled pulls with varying weights and focus on maintaining a consistent posture and stride length. Implementing power cleans and high pulls can also enhance explosive strength beneficial for this segment.
  • Wall Balls: To improve speed and efficiency in Wall Balls, focus on squat and throwing power. Exercises like thrusters, medicine ball slams, and squat jumps can increase explosive strength, while practicing wall balls with a heavier ball than used in competition can improve endurance and speed with the standard weight. Focus on the fluidity of movement and breath control to maintain a steady pace.
  • Burpees Broad Jump: Domingo's performance here indicates room for improvement in explosive power and coordination. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups will help develop the necessary power. Technique drills focusing on the transition between the burpee and the jump can also reduce time spent on each repetition.
  • Sled Push: The slower time in this segment suggests the need for increased lower body strength and better technique. Incorporate leg press, squats, and weighted sled pushes in training. Emphasize posture and leg drive during the push, practicing with varying distances and weights to build both strength and endurance.

Race Strategies:

  • Start Strong but Steady: Given Domingo's tendency to perform well in running, it's crucial to start strong but conserve energy for strength segments. A steady pace in the initial running segments can help save energy for more demanding exercises.
  • Focus on Transition Efficiency: Minimizing time in the Roxzone is key. Practice quick transitions in training, focusing on moving efficiently and swiftly between exercises and running segments.
  • Segment-Specific Pacing: Develop a pacing strategy for each segment based on strengths and weaknesses. For stronger segments, push harder but ensure there's enough in the tank for weaker areas. Use training data to identify optimal paces.
  • Recovery and Nutrition: Implement a structured recovery and nutrition plan leading up to and on race day to maintain peak performance throughout. Focus on hydration and energy replenishment, especially between segments.
  • Mental Preparation: Mental toughness can make a significant difference, especially in overcoming challenging segments. Visualization techniques and positive reinforcement can help maintain focus and motivation during the race.

Improving on these suggested areas could greatly enhance Domingo's performance in future HYROX races, potentially achieving an even more impressive rank and time.

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
Rawls Ben 2022 Essen 01:19:24
Greiveldinger Ender 2024 Rotterdam 01:19:26
Vermandel Jonas 2024 Maastricht 01:18:45
Cowan Alexander 2024 Stockholm 01:19:16
Grabowski Fabian 2024 Hamburg 01:19:38
Procter Steven 2024 Manchester 01:19:34
Katzenmeier Kurt 2024 Hamburg 01:19:02
Spyra Patrick 2024 Rotterdam 01:19:19
Sutherland Martin 2024 Paris 01:19:35
Carr Dan 2023 London 01:19:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Maastricht 01:20:35
2023 Amsterdam 01:21:53
2024 Amsterdam 01:15:52

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