Mcgowan Dominick
Performance Analysis
Dive into this athlete’s performance at 2024 Birmingham 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
245 similar athletes.
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 245 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 245 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mcgowan Dominick'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 Mcgowan Dominick'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 245 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 Mcgowan Dominick'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 Mcgowan Dominick'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
06:46.
Check the detail of the improvement plan below.
02:37
Potential Improvement
38.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dominick Mcgowan performed impressively in the 2024 Birmingham HYROX race, finishing in the top 64% of all athletes and top 63% in his age group (45-49). A significant highlight from his performance is his total running time, which was 5:18 faster than average, indicating a strong runner profile. However, despite his strengths in running, there were specific segments where his performance was slower than average, impacting his overall time. Dominick started slower in the first running segment, but he managed to improve his pace in the subsequent running segments.
Segments to Improve:
- Sled Pull: This segment was one of Dominick's weakest, with a time of 2:15 slower than average. To improve this, Dominick should focus on strengthening his lower back, glutes, and hamstrings. Exercises such as deadlifts, kettlebell swings, and sled drags can help improve strength in these areas.
- Sandbag Lunges: Dominick's time in this segment was 1:58 slower than average. A focus on improving leg strength and endurance would be beneficial. Squats, lunges, and step-ups can help in this area. Additionally, practicing the specific action of lunging with a weighted sandbag can help him become more efficient in this segment.
- Burpees Broad Jump: This segment was another area where Dominick was slower than average by 1:23. To improve his performance, he should incorporate more plyometric exercises into his training routine. Box jumps, standing long jumps, and burpee broad jumps are all exercises that can help improve explosive power and endurance.
- Roxzone: Dominick's Roxzone time was 1:14 slower than average, indicating that he rested more or took more time to do the transition. Improving his overall fitness and transition time could help here. Short, high intensity interval training (HIIT) workouts can be beneficial to increase fitness level. Practicing transitions can also help reduce this time.
Race Strategies:
Considering his strengths and areas of improvement, Dominick should implement the following strategies in his future races:
- Pacing Strategy: Dominick started slower in the first running segment. To improve his overall time, he should try to maintain a steady pace from the start. Practicing pacing strategies during training runs can help with this.
- Strength Training: Given that some of his slower segments involve strength-based exercises, incorporating more strength training into his routine could improve his overall performance. Specifically, focusing on exercises that mimic the movements in these segments may be beneficial.
- Transition Efficiency: Improving transition times can significantly cut down the overall race time. Practicing transitions during training can help make them more efficient on race day.
With the implementation of these training strategies and race techniques, Dominick has the potential to significantly improve his performance in his future HYROX races.
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
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