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
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 4 to 92.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
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 269 to 345.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
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 119 to 504.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Shaw Dominique's 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 Shaw Dominique 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 -246 to 246.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
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.
Chart
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 4750 to 4966.
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 Shaw Dominique’s 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 91 to 826.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
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 Shaw Dominique'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
07:43.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dominique Shaw showcased a commendable performance in the 2024 Birmingham HYROX race, ranking in the top 6% of all athletes and the top 7% in her age group. Dominique's overall time was 01:22:46, with a total running time of 38:02, which was 5:01 faster than the average. This implies that Dominique has a strong runner profile, and her running performance was generally faster than her peers.
Though she started a bit slower in the first running segment, she managed to make significant time gains in the subsequent segments. This suggests a well-calibrated pacing strategy, allowing her to conserve energy for the latter parts of the race. However, the time spent in the roxzone and on some strength exercises was slower than average, indicating room for improvement.
Segments to Improve:
Wall Balls: This was Dominique's weakest segment, with a time of 08:24, which was a significant 04:22 slower than the average. To improve, she could incorporate wall ball drills into her training, focusing on form, strength and endurance. Doing a series of high-rep wall ball workouts could help build muscle endurance, while exercises like squats and thrusters can improve strength and power.
Burpees Broad Jump: Dominique's performance in this segment was slower than the average, with a time of 06:28. To enhance her performance, she could incorporate more plyometric exercises into her training to improve explosiveness and power. Exercises like box jumps, jump squats, and broad jumps could be beneficial. Additionally, she should work on her burpee technique to ensure efficient movement and energy conservation.
Roxzone: Dominique's time in the roxzone was slightly slower than average, suggesting she may have rested more or took more time in transitions. Incorporating high-intensity interval training (HIIT) and practicing transition drills could help improve her overall fitness and transition time. This will help reduce rest time and increase efficiency during the race.
Sled Pull: Dominique's performance in this segment was slightly below average. To improve, she might benefit from strength and endurance training, particularly focused on her core and lower body. Weighted sled pulls and rows could be beneficial, as well as exercises like deadlifts and squats.
Race Strategies:
Dominique should consider starting the race at a moderate pace and gradually increase her speed throughout the segments. This pacing strategy can prevent early exhaustion and leave energy for the more demanding segments later in the race. Furthermore, practicing transition drills can significantly reduce roxzone time and improve overall race performance. Lastly, focusing on proper form and technique during strength exercises can help reduce fatigue and increase efficiency, ultimately leading to faster times.