Waller Corey Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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

AUS AUS Flag Men U24 #113022 01:26:13 14th in AG | Top 50.0% 253rd | Top 47.1%
-03:43
39:14
Run Total
-00:27
04:54
Avg. Lap
-00:23
04:12
Best Lap
+06:33
42:56
Workout Total
+00:50
05:22
Avg. Workout
-02:49
04:07
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.
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 Waller Corey'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 Waller Corey'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 Waller Corey'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 Waller Corey'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 09:06. Check the detail of the improvement plan below.

04:07 Potential Improvement 45.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 04:07 10:13 to 06:06 45.2%
Sled Pull 02:52 07:32 to 04:40 31.5%
Farmers Carry 01:06 03:09 to 02:03 12.1%
Sled Push 00:31 03:14 to 02:43 5.7%
Rowing 00:25 05:09 to 04:44 4.6%
Ski Erg 00:05 04:28 to 04:23 0.9%
Burpees Broad Jump 00:00 04:54 to 04:54 0.0%
Sandbag Lunges 00:00 04:17 to 04:17 0.0%
Run Total 00:00 39:14 to 39:14 0.0%

Splits Time

Waller Corey Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 04:39 +00:55 00:00 +00:00
Ski Erg 04:28 05:34 04:27 +00:01 04:39 +00:55
Running 2 04:12 10:02 04:58 -00:46 09:06 +00:56
Sled Push 03:14 14:14 02:56 +00:18 14:04 +00:10
Running 3 04:34 17:28 05:25 -00:51 17:00 +00:28
Sled Pull 07:32 22:02 05:00 +02:32 22:25 -00:23
Running 4 04:29 29:34 05:24 -00:55 27:25 +02:09
Burpees Broad Jump 04:54 34:03 05:20 -00:26 32:49 +01:14
Running 5 04:40 38:57 05:34 -00:54 38:09 +00:48
Rowing 05:09 43:37 04:49 +00:20 43:43 -00:06
Running 6 04:40 48:46 05:27 -00:47 48:32 +00:14
Farmers Carry 03:09 53:26 02:12 +00:57 53:59 -00:33
Running 7 04:43 56:35 05:24 -00:41 56:11 +00:24
Sandbag Lunges 04:17 01:01:18 05:06 -00:49 01:01:35 -00:17
Running 8 06:25 01:05:35 06:03 +00:22 01:06:41 -01:06
Wall Balls 10:13 01:12:00 06:33 +03:40 01:12:44 -00:44
Roxzone 04:07 01:26:13 06:56 -02:49 01:26:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Corey Waller had a solid performance in the Hyrox race in Melbourne. He finished with an overall rank of 253, placing in the top 32% of 767 athletes. In his age group, he ranked 14th, which is in the top 27% of 51 athletes. His overall time was 01:26:13, and his total running time was 00:39:14, which was 02:16 faster than the average.

Corey's best running lap was 00:04:12, indicating his ability to maintain a good pace during the race.

Segments to Improve


1. Wall Balls:
Corey's time of 00:10:13 for the Wall Balls segment was 03:38 slower than the average. To improve in this area, Corey should focus on strengthening his upper body and improving his endurance. Specific exercises to incorporate into his training routine include:
- Medicine ball squats: This exercise will help Corey build lower body strength and endurance, which is crucial for performing well in the Wall Balls segment.
- Push-ups: By incorporating push-ups into his training routine, Corey can strengthen his chest, shoulders, and triceps, which will improve his performance during the Wall Balls segment.
- Overhead presses: This exercise will strengthen Corey's shoulders and arms, helping him to maintain good form and efficiency during the Wall Balls.

2. Sled Pull:
Corey's time of 00:07:32 for the Sled Pull segment was 02:13 slower than the average. To improve in this area, Corey should focus on building his lower body strength and improving his technique. Specific exercises to incorporate into his training routine include:
- Deadlifts: Deadlifts will help Corey build strength in his legs and back, which are essential for pulling the sled efficiently.
- Sled pushes: By incorporating sled pushes into his training routine, Corey can improve his leg strength and power, which will translate to better performance in the Sled Pull segment.
- Proper technique: Corey should also focus on improving his technique during the Sled Pull segment. This includes maintaining a strong posture, using his legs and not just his arms, and keeping a steady pace throughout.

3. Running 1:
Corey's time of 00:05:34 for the first running segment was 01:06 slower than the average. To improve in this area, Corey should focus on improving his running endurance and speed. Specific exercises and drills to incorporate into his training routine include:
- Interval training: Incorporating interval training sessions into Corey's training routine will help improve his running speed and endurance. This can include alternating between high-intensity sprints and recovery periods of slower running or walking.
- Tempo runs: Tempo runs involve running at a steady, comfortably hard pace for a sustained period. This will help Corey improve his running endurance and maintain a faster pace during the race.
- Hill repeats: Running uphill will help Corey build strength and power in his leg muscles, which will improve his speed and performance during the race.

4. Farmers Carry:
Corey's time of 00:03:09 for the Farmers Carry segment was 00:54 slower than the average. To improve in this area, Corey should focus on improving his grip strength and overall endurance. Specific exercises and techniques to incorporate into his training routine include:
- Farmer's walks: By incorporating regular farmer's walks into his training routine, Corey can improve his grip strength and endurance, which will help him perform better in the Farmers Carry segment.
- Forearm exercises: Incorporating exercises that specifically target the forearm muscles, such as wrist curls and reverse wrist curls, will help strengthen Corey's grip and improve his performance in the Farmers Carry segment.
- Core exercises: Strengthening the core is important for maintaining good posture and stability during the Farmers Carry segment. Planks, Russian twists, and weighted sit-ups are all effective exercises for strengthening the core.

5. Rowing:
Corey's time of 00:05:09 for the Rowing segment was 00:25 slower than the average. To improve in this area, Corey should focus on improving his rowing technique and overall endurance. Specific exercises and techniques to incorporate into his training routine include:
- Rowing drills: Incorporating rowing drills, such as power strokes and interval training, into Corey's training routine will help improve his rowing technique and overall performance during the race.
- Cross-training: Incorporating other cardiovascular activities, such as cycling or swimming, into Corey's training routine will help improve his overall endurance and cardiovascular fitness, which will translate to better performance during the Rowing segment.
- Strength training: Incorporating strength training exercises, such as squats and deadlifts, into Corey's training routine will help improve his overall power and performance during the Rowing segment.

6. Running 8:
Corey's time of 00:06:25 for the eighth running segment was 00:15 slower than the average. To improve in this area, Corey should focus on improving his running endurance and maintaining a consistent pace. Specific exercises and techniques to incorporate into his training routine include:
- Long runs: Incorporating longer runs into Corey's training routine will help improve his running endurance and ability to maintain a consistent pace over longer distances.
- Tempo runs: Tempo runs, as mentioned earlier, will also be beneficial for improving Corey's running endurance and maintaining a consistent pace.
- Mental training: Incorporating mental training techniques, such as visualization and positive self-talk, will help Corey stay focused and maintain a consistent pace during the race.

Strategies


- Pacing: Corey should focus on maintaining a steady pace throughout the race. This will help him avoid burning out too early and ensure that he has enough energy to perform well in each segment.
- Transitions: Corey should work on improving his transition time between segments, as the Roxzone time was faster than average. This can be achieved by practicing efficient transitions during training and focusing on building overall fitness to reduce the need for extended rest periods.
- Strength vs. Running: Based on Corey's faster total running time compared to the average, he exhibits a more runner profile. To continue improving his performance, he should prioritize strength training to improve in segments such as Wall Balls and Sled Pull.
- Hybrid Training: Corey should also focus on incorporating hybrid training into his routine, which includes both strength and cardiovascular exercises. This will help him excel in all segments of the race and maintain a well-rounded fitness level.

Overall, Corey Waller had a strong performance in the Hyrox race in Melbourne. By focusing on improving specific segments and implementing the suggested training strategies and techniques, Corey can further enhance his performance and achieve even better results in future races.

Similar Athletes
Nieto Mauricio 2024 Dallas 01:26:13
Ratineau Christophe 2024 Marseille 01:26:30
Hann Anthony 2023 London 01:26:18
Alert Michael 2018 Essen 01:25:55
Courtney Guy 2023 Chicago 01:25:54
Harrison Curran 2024 Dallas 01:26:03
Freitag Florian 2022 Frankfurt 01:26:25
Van Der Velde Benjamin 2024 Berlin 01:25:54
Capone Edoardo 2023 Madrid 01:26:06
Reade Donal 2024 Glasgow 01:26:12

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