Dive into this athlete’s performance at 2024 Chicago Navy Pier 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.
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 1000 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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire O'Keefe 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 O'Keefe Dominic'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 1000 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 O'Keefe 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.
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 O'Keefe 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
05:05.
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 O'Keefe showed a robust performance in the 2024 Chicago Navy Pier HYROX race, ranking in the top 46% of all athletes, and in the top 45% of his age group. His performance was particularly strong in the early running segments, where he outpaced the average times significantly. However, his total running time was slower than average, suggesting that he may have started out too fast and struggled to maintain that pace throughout the race. Additionally, his strongest performance was in strength-focused exercises like the Ski Erg and Sled Pull, suggesting that he may have a more strength-oriented athletic profile.
Segments to Improve:
While Dominic demonstrated strong performance in several areas, there were some segments where he lagged behind, offering opportunities for improvement and enhanced performance. These segments include:
Burpees Broad Jump: Dominic's time was considerably slower than average in this segment. To improve his performance, he could focus on plyometric exercises, such as box jumps and jump squats, to build power and speed. Practicing the burpee broad jump movement itself will also help refine his technique.
Run Total: Despite a strong start, Dominic's overall running performance was slower than average. Incorporating interval training into his routine may help improve his speed and endurance. This might include short, high-intensity sprints followed by periods of lower-intensity running or walking.
Sandbag Lunges: Dominic should focus on improving his lower body strength and stability to better handle the demands of this segment. Exercises such as weighted lunges, squats, and deadlifts could be beneficial.
Roxzone: To decrease his transition time, Dominic could work on his overall fitness levels. Circuit training, which involves moving quickly between different exercises, could help improve his speed during transitions.
Sled Push: While Dominic's time was faster than average in this segment, there is still room for improvement. Focused strength training, particularly in the lower body and core, could help Dominic generate more power during this exercise.
Race Strategies:
As Dominic prepares for future races, he might consider implementing the following strategies:
Pacing: Rather than starting out too fast and losing steam over time, Dominic should aim for a steady pace throughout the race. This will help conserve energy and maintain performance across all segments.
Focus on Weaknesses: By dedicating more training time to his weaker segments, Dominic can turn these into strengths and significantly improve his overall performance.
Rest and Recovery: Dominic should ensure that he is adequately rested and recovered before race day to maximize his performance.
Hydration and Nutrition: Proper hydration and nutrition are essential for optimal athletic performance. Dominic should ensure he is well-hydrated and has consumed a balanced meal before the race.