Russo Cody Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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 954 similar athletes.

Performance Highlights

USA USA Flag Men Man 30-34 #130003 01:46:33 72nd in AG | Top 71.3% 298th | Top 68.3%
+03:38
55:19
Run Total
+00:29
06:55
Avg. Lap
-00:16
05:03
Best Lap
-02:51
42:45
Workout Total
-00:22
05:20
Avg. Workout
-00:50
08:34
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 42 to 96.
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Percentile based on all the athletes who competed in Hyrox Men

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 303 to 612.
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Based on 954 athletes with similar finish time in Hyrox Men

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 153 to 535.
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Based on 954 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Russo Cody'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 Russo Cody 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 -130 to 188.
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Based on 954 athletes with similar finish time in Hyrox Men

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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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6066 to 6619.
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 Russo Cody’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 81 to 866.
End of interactive chart.
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 Russo Cody'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 06:10. Check the detail of the improvement plan below.

04:53 Potential Improvement 79.2% Focus During Training

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Bar chart with 61 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1800 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 12 to 2684.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:53 55:19 to 50:26 79.2%
Sandbag Lunges 00:59 07:32 to 06:33 15.9%
Ski Erg 00:09 04:56 to 04:47 2.4%
Burpees Broad Jump 00:05 07:10 to 07:05 1.4%
Rowing 00:04 05:19 to 05:15 1.1%
Sled Push 00:00 02:43 to 02:43 0.0%
Sled Pull 00:00 05:47 to 05:47 0.0%
Farmers Carry 00:00 02:33 to 02:33 0.0%
Wall Balls 00:00 06:45 to 06:45 0.0%

Splits Time

Russo Cody Perfect Race
Splits Total Average Total
Running 1 05:03 00:00 05:18 -00:15 00:00 +00:00
Ski Erg 04:56 05:03 04:45 +00:11 05:18 -00:15
Running 2 06:00 09:59 05:50 +00:10 10:03 -00:04
Sled Push 02:43 15:59 03:36 -00:53 15:53 +00:06
Running 3 06:47 18:42 06:25 +00:22 19:29 -00:47
Sled Pull 05:47 25:29 06:21 -00:34 25:54 -00:25
Running 4 06:33 31:16 06:25 +00:08 32:15 -00:59
Burpees Broad Jump 07:10 37:49 07:15 -00:05 38:40 -00:51
Running 5 06:41 44:59 06:45 -00:04 45:55 -00:56
Rowing 05:19 51:40 05:16 +00:03 52:40 -01:00
Running 6 07:33 56:59 06:29 +01:04 57:56 -00:57
Farmers Carry 02:33 01:04:32 02:41 -00:08 01:04:25 +00:07
Running 7 06:33 01:07:05 06:30 +00:03 01:07:06 -00:01
Sandbag Lunges 07:32 01:13:38 06:47 +00:45 01:13:36 +00:02
Running 8 10:12 01:21:10 07:51 +02:21 01:20:23 +00:47
Wall Balls 06:45 01:31:22 08:55 -02:10 01:28:14 +03:08
Roxzone 08:34 01:46:33 09:24 -00:50 01:46:33
Based on 954 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Cody Russo performed well in the Hyrox race, finishing in the top 42% of all athletes and the top 45% in his age group. His overall time of 01:46:33 is respectable, but there are areas where he can make improvements to enhance his performance.

Cody's total running time of 00:55:19 is 06:40 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time. Additionally, his best running lap of 00:05:03 is 00:03 faster than average, suggesting that he has good potential in running.

Segments to Improve


1. Run Total:
Cody's running performance in this segment was slower than average, resulting in a loss of time. To improve this, he should focus on specific running drills and exercises. High-intensity interval training (HIIT) workouts and tempo runs can help improve his running speed and endurance. Incorporating hill sprints and interval training into his routine can also be beneficial.

2. Running 8:
This segment was significantly slower than average, resulting in a loss of 02:13. Cody should focus on improving his running endurance and pacing for longer distances. Implementing long runs at a slower pace can help build his endurance, while interval training at race pace can improve his speed. Additionally, incorporating strength training exercises such as squats and lunges can help improve running efficiency.

3. Running 6:
Cody's performance in this segment was 01:05 slower than average. To improve his running speed and endurance, he should incorporate tempo runs and interval training into his routine. Focusing on increasing his cadence and improving his running form can also lead to better performance in this segment.

4. Sandbag Lunges:
Cody's time in this segment was 00:51 slower than average. To improve his performance, he should focus on building strength in his lower body, specifically targeting the quadriceps, hamstrings, and glutes. Exercises such as squats, lunges, and Bulgarian split squats can help improve his strength and stability during sandbag lunges.

5. Burpees Broad Jump:
Cody's time in this segment was 00:30 slower than average. To improve his performance, he should focus on improving his explosiveness and upper body strength. Incorporating exercises such as plyometric push-ups, medicine ball slams, and box jumps can help improve his power and speed during burpees broad jump.

6. Running 3:
Cody's performance in this segment was 00:18 slower than average. To improve his running speed and endurance, he should incorporate interval training and tempo runs into his routine. Focusing on maintaining a consistent pace and proper running form can also lead to better performance in this segment.

7. Running 2:
Cody's performance in this segment was 00:11 slower than average. To improve his running speed and endurance, he should focus on increasing his overall fitness level through cardiovascular exercises such as cycling, swimming, or stair climbing. Incorporating interval training and hill sprints can also help improve his running speed and endurance.

Strategies


- Focus on pacing: Cody should aim for a consistent pace throughout the race to avoid burning out early. Setting a target pace for each segment can help him maintain a steady effort level.
- Efficient transitions: Cody should work on minimizing the time spent in the roxzone to improve his overall race time. Practicing quick transitions between exercises and focusing on smooth movements can help reduce transition time.
- Mental preparation: Cody should mentally prepare for the race by visualizing success and setting realistic goals. Developing a positive mindset and maintaining mental focus during the race can help improve overall performance.

Overall, Cody Russo has shown potential in running, but there are areas where he can make improvements to enhance his performance. By incorporating specific training strategies and techniques, focusing on strengths and weaknesses, and implementing effective race strategies, Cody can continue to improve his performance in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 96.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Shaw Pete 2022 Manchester 01:46:31
Bengert Peter 2022 Essen 01:46:15
Liu Andrew 2024 Hong Kong 01:46:25
Ginty Colm 2023 London 01:46:21
Lange Thorsten 2022 Hamburg 01:46:35
Kodjayan Andy 2024 Hamburg 01:47:02
Ong Kenneth 2024 Singapore 01:46:36
Barrios Mora Christopher Antonio 2024 Ciudad de Mexico 01:46:03
Daniels Martijn 2024 Amsterdam 01:46:28
Cox Tanner 2023 Chicago 01:46:37

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 New York 01:24:22
2024 Dallas 01:31:58

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