Shaw Dominique Hyrox Result

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.

Performance Highlights

GBR GBR Flag Women Woman 30-34 #190041 01:22:46 62nd in AG | Top 23.8% 278th | Top 19.8%
-04:41
38:02
Run Total
-00:35
04:45
Avg. Lap
-00:14
04:29
Best Lap
+04:41
38:42
Workout Total
+00:35
04:50
Avg. Workout
+00:07
06:06
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.

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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.
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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!

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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.
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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.

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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.
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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.

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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.

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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 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.

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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.

04:40 Potential Improvement 60.5% Focus During Training

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Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 1942.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 04:40 08:24 to 03:44 60.5%
Burpees Broad Jump 01:35 06:28 to 04:53 20.5%
Sled Pull 00:43 05:25 to 04:42 9.3%
Sled Push 00:16 02:30 to 02:14 3.5%
Ski Erg 00:13 05:02 to 04:49 2.8%
Rowing 00:13 05:16 to 05:03 2.8%
Farmers Carry 00:03 01:59 to 01:56 0.6%
Sandbag Lunges 00:00 03:38 to 03:38 0.0%
Run Total 00:00 38:02 to 38:02 0.0%

Splits Time

Shaw Dominique Perfect Race
Splits Total Average Total
Running 1 05:07 00:00 04:46 +00:21 00:00 +00:00
Ski Erg 05:02 05:07 04:58 +00:04 04:46 +00:21
Running 2 04:29 10:09 05:07 -00:38 09:44 +00:25
Sled Push 02:30 14:38 02:33 -00:03 14:51 -00:13
Running 3 04:45 17:08 05:23 -00:38 17:24 -00:16
Sled Pull 05:25 21:53 05:13 +00:12 22:47 -00:54
Running 4 04:36 27:18 05:24 -00:48 28:00 -00:42
Burpees Broad Jump 06:28 31:54 05:20 +01:08 33:24 -01:30
Running 5 04:44 38:22 05:31 -00:47 38:44 -00:22
Rowing 05:16 43:06 05:12 +00:04 44:15 -01:09
Running 6 04:46 48:22 05:26 -00:40 49:27 -01:05
Farmers Carry 01:59 53:08 02:08 -00:09 54:53 -01:45
Running 7 04:38 55:07 05:24 -00:46 57:01 -01:54
Sandbag Lunges 03:38 59:45 04:19 -00:41 01:02:25 -02:40
Running 8 05:00 01:03:23 05:45 -00:45 01:06:44 -03:21
Wall Balls 08:24 01:08:23 04:18 +04:06 01:12:29 -04:06
Roxzone 06:06 01:22:46 05:59 +00:07 01:22:46
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.

Similar Athletes
Hepples Charlotte 2024 Dublin 01:23:04
Booker Kristin 2023 Chicago - North American Open Championship 01:23:15
Berg Nele 2024 Berlin 01:22:44
Solzer Michelle 2018 Wien 01:23:04
Chand Praena 2024 Brisbane 01:22:46
Burt Lisa 2022 Manchester 01:22:33
Liu Yufang 2023 Singapore 01:22:19
Ginger Horisberger 2023 Barcelona 01:22:33
Lundback Linda 2024 Malaga 01:22:25
Bonner Ashleigh 2024 Birmingham 01:22:21

Measure Your Performance Against Top Athletes

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