Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 88.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 281 to 378.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 104 to 474.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -126 to 164.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5270 to 5709.
End of interactive chart.
Spread of Splits Time
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 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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 his 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
06:49.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dominic Colman's performance in the 2024 Sports Direct HYROX London places him solidly in the competitive mid-tier of his age group and overall. His strengths clearly lie in his ability to perform well in strength-focused exercises, as evidenced by his exceptional times in the Ski Erg, Sled Push, Rowing, and Farmers Carry. These segments show Dominic has a robust strength foundation, particularly excelling where power output is crucial. However, the detailed splits indicate a need for improvement in total running time, highlighting a slower pace than average which suggests Dominic may benefit from a more balanced training focus that does not overly favor strength or running but integrates both for a more hybrid profile. His pacing appears to have started slower in the initial runs and improved towards the end, suggesting potential issues with race pacing or stamina distribution.
Segments to Improve:
Run Total: Dominic's total running time is noticeably slower than average, indicating room for significant improvement. Focused training should include interval running to improve speed and VO2 max, and tempo runs to enhance stamina. Incorporating hill repeats will also build leg strength and endurance, aiding in overall running efficiency.
Wall Balls: The slower time in this segment suggests potential areas for improvement in both technique and muscular endurance. Dominic should focus on high-repetition sets to increase muscular stamina and practice the squat and throw technique to ensure maximum efficiency and power output with each rep.
Burpees Broad Jump: To improve in this segment, Dominic should incorporate plyometric training into his routine to enhance explosive power, alongside practicing the actual burpee broad jump movement for technique refinement and efficiency.
Sled Pull: While Dominic performed above average, there's still room for improvement. Strength training focusing on the posterior chain muscles, such as deadlifts and leg curls, can enhance pulling power. Technique drills emphasizing posture and the power-phase pull can also contribute to better performance.
For the running segments, Dominic should consider compromised running scenarios in his training, such as performing runs immediately after strength exercises to mimic race conditions, thereby improving his transition and overall running post-strength exercises.
Race Strategies:
Pace Management: Dominic should work on starting the race at a more conservative pace, gradually increasing his effort to prevent early fatigue. This can be practiced through negative split runs in training, where the second half of the run is faster than the first.
Transition Efficiencies: Given his faster Roxzone time, focusing on minimizing rest and optimizing transition between exercises can shave off critical seconds. Practicing quick transitions in training, simulating race day conditions, can be beneficial.
Strength-Running Balance: Incorporating more hybrid workouts that blend running with strength exercises will help Dominic balance his performance, ensuring neither aspect becomes a limiting factor. Workouts that mimic the race's structure, alternating between running and strength segments, can provide significant benefits.
Mental Preparation: Mental resilience training, such as visualization and race day strategy rehearsals, can help Dominic maintain focus and push through challenging segments of the race.
By addressing these areas, Dominic can leverage his strengths more effectively while turning his weaker segments into new strengths, potentially improving his overall rank and performance in future HYROX races.