Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Conner Dominic'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 Conner Dominic's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Conner Dominic'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.
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 Conner Dominic'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 03:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 01:25 | 05:41 to 04:16 | 37.1% |
| Burpees Broad Jump | 00:41 | 04:58 to 04:17 | 17.9% |
| Sled Push | 00:39 | 03:02 to 02:23 | 17.0% |
| Sled Pull | 00:32 | 04:38 to 04:06 | 14.0% |
| Wall Balls | 00:14 | 05:31 to 05:17 | 6.1% |
| Ski Erg | 00:07 | 04:21 to 04:14 | 3.1% |
| Rowing | 00:07 | 04:40 to 04:33 | 3.1% |
| Farmers Carry | 00:04 | 01:54 to 01:50 | 1.7% |
| Run Total | 00:00 | 38:23 to 38:23 | 0.0% |
| Conner Dominic | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:43 | 00:00 | 04:19 -00:36 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:43 | 04:20 +00:01 | 04:19 -00:36 |
| Running 2 | 04:38 | 08:04 | 04:39 -00:01 | 08:39 -00:35 |
| Sled Push | 03:02 | 12:42 | 02:41 +00:21 | 13:18 -00:36 |
| Running 3 | 04:46 | 15:44 | 05:02 -00:16 | 15:59 -00:15 |
| Sled Pull | 04:38 | 20:30 | 04:27 +00:11 | 21:01 -00:31 |
| Running 4 | 04:48 | 25:08 | 05:01 -00:13 | 25:28 -00:20 |
| Burpees Broad Jump | 04:58 | 29:56 | 04:43 +00:15 | 30:29 -00:33 |
| Running 5 | 04:55 | 34:54 | 05:10 -00:15 | 35:12 -00:18 |
| Rowing | 04:40 | 39:49 | 04:40 +00:00 | 40:22 -00:33 |
| Running 6 | 05:03 | 44:29 | 05:03 +00:00 | 45:02 -00:33 |
| Farmers Carry | 01:54 | 49:32 | 02:01 -00:07 | 50:05 -00:33 |
| Running 7 | 05:03 | 51:26 | 05:02 +00:01 | 52:06 -00:40 |
| Sandbag Lunges | 05:41 | 56:29 | 04:36 +01:05 | 57:08 -00:39 |
| Running 8 | 05:30 | 01:02:10 | 05:30 +00:00 | 01:01:44 +00:26 |
| Wall Balls | 05:31 | 01:07:40 | 05:47 -00:16 | 01:07:14 +00:26 |
| Roxzone | 05:57 | 01:19:01 | 06:00 -00:03 | 01:19:01 |
In terms of running, Dominic's total running time of 00:38:23 was 9 seconds faster than the average for his finish time, indicating that he has a strong running profile. This is a significant strength that he can build upon in future races. His best running lap of 00:03:43 was particularly impressive, as it was 29 seconds faster than the average.
For the Sandbag Lunges, Dominic should work on building strength and endurance in his legs and core. Exercises such as squats, lunges, and deadlifts can help improve his performance in this segment. He should also incorporate sandbag lunges into his training routine, gradually increasing the weight and repetitions to simulate race conditions. Additionally, practicing proper form and technique during lunges is essential to prevent any unnecessary energy loss during the race.
For the Burpees Broad Jump, Dominic should focus on improving his explosiveness and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help enhance his power and speed. He should also practice the burpees broad jump specifically, aiming to improve his efficiency and reduce the time it takes to complete each repetition.
In conclusion, Dominic Conner performed admirably in the HYROX race, showcasing his strengths in running. To further enhance his performance, he should focus on improving his performance in the Sandbag Lunges and Burpees Broad Jump segments. By implementing specific training strategies and techniques, such as strength exercises and form corrections, Dominic can turn these areas into strengths. Additionally, he should focus on pacing himself and improving his transition time in the roxzone. With these improvements and race strategies in mind, Dominic has the potential to achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Dowd Joseph | 2022 London | 01:18:36 | |
| Offill Niall | 2024 Birmingham | 01:19:06 | |
| Kieffer Serge | 2024 Amsterdam | 01:19:10 | |
| Marica Sergio | 2023 Maastricht European Championships | 01:19:10 | |
| Rittner Götz | 2023 Karlsruhe | 01:19:13 | |
| Hammond Sam | 2024 London | 01:18:47 | |
| Altamirano Alvarez Carlos | 2024 Ciudad de Mexico | 01:18:48 | |
| Zondlak Kevin | 2022 Chicago | 01:19:06 | |
| Oneill Thomas | 2024 Turin | 01:19:28 | |
| CHITOS DIMITRIOS | 2024 Frankfurt | 01:18:55 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:15:16 | |
| 2023 Birmingham | 01:22:29 | |
| 2023 Glasgow | 01:27:13 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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