Riggs Cody Hyrox Result

Overall Performance:

Cody Riggs showcased a commendable performance in the 2024 Houston HYROX race, finishing in the top 65% overall and within the top 69% of his age group. His total running time was notably impressive, being 01:19 faster than the average, indicating a strong runner's profile. However, there's a clear indication of the need for improvement in strength-based segments, as highlighted by slower-than-average times in several exercises like Burpees Broad Jump, Wall Balls, and Sled Pull. Riggs' pacing started strong, as evident from his first running segment being significantly faster than the average, but there are signs of potential fatigue or strategy misalignment in later segments where his performance slightly dipped. Overall, Riggs demonstrates a hybrid profile with a lean towards running, suggesting a need for more balanced training focusing on strength and endurance to improve overall race performance.

Segments to Improve:

• Burpees Broad Jump: Cody's performance in this segment was significantly slower than average. To improve, focus on plyometric training to enhance explosive power and agility. Exercises such as box jumps, squat jumps, and interval sprinting can be beneficial. Practicing burpees with an emphasis on the broad jump distance, aiming for both speed and length, will directly translate to better performance.
• Wall Balls: Another area for improvement, suggesting a need for enhanced upper body strength and cardiovascular endurance. Incorporate wall ball drills with varied weights and heights to build strength. Interval training combining wall balls with cardio exercises like high knees or jump rope can help improve endurance while performing this task.
• Sled Pull/Push: The times indicate a need for stronger leg and core strength. Training should include weighted sled pushes and pulls, focusing on both speed and resistance. Additionally, incorporating leg exercises such as squats, deadlifts, and lunges will build the necessary muscle endurance and strength.
• Farmers Carry: This segment requires grip strength and overall endurance. Implement grip-strengthening exercises such as dead hangs and farmer's walk with progressively heavier weights. Also, core strengthening exercises will provide better stability during the carry.
• Rowing: To improve rowing times, focus on technique refinement and cardiovascular endurance. Rowing intervals at varying intensities and distances can help build endurance. Technique drills emphasizing proper form and power distribution throughout the stroke will increase efficiency.

Race Strategies:

• Pacing: Given Cody's strong start but varying performance in strength segments, a more balanced pacing strategy is recommended. He should aim to conserve a bit more energy during the initial running segments to allocate more effort towards the middle and end exercises where he has room for improvement.
• Transition Times: Cody's Roxzone time indicates efficient transitions, but continuous focus on minimizing rest and optimizing movement between exercises will further enhance performance. Practicing quick transitions in training, including setting up for the next exercise, can shave off valuable seconds.
• Hybrid Training: Incorporating more hybrid workouts that combine strength and endurance elements within the same session will help Cody improve his performance in the weaker segments while maintaining his running prowess. This approach will ensure a more balanced athlete profile suited for HYROX races.
• Mental Preparation: Focus on mental resilience training, including visualization techniques and stress management, to maintain focus and performance under race conditions, especially in segments identified for improvement.