Huntington Cody Hyrox Result

Overall Performance:

Cody, you crushed it out there at the 2024 Dallas Hyrox! Finishing in 1:17:56, ranking 147 overall, which puts you in the top 5% of 2857 athletes, is no small feat! In your age group (30-34), you made it into the top 25% with a 50 rank out of 195 competitors. Nice work! 💪

Now, let's talk about your pacing. Your Total Running Time of 39:30 was about 3 seconds slower than the average. While you're definitely more of a runner than a weightlifter, your pacing in the first segment was a bit on the slower side. You came out of the gate at 4:46, which is like starting a 5K at a leisurely jog—good for a Sunday stroll but not for a Hyrox race! Your best lap of 4:34 shows you have the speed in you, but we need to find a way to unleash that earlier in the race.

Segments to Improve:

• Roxzone: 00:06:35 (00:49 slower than average)
• Running Total: 00:39:30 (00:03 slower than average)
• Sled Pull: 00:04:30 (00:07 slower than average)
• Burpees Broad Jump: 00:04:24 (00:10 faster than average)
• Sandbag Lunges: 00:04:34 (00:03 slower than average)
• Sled Push: 00:02:50 (00:11 slower than average)

Let’s break down your segments that have the most potential for improvement:

• Roxzone: You spent too long transitioning between exercises. To speed up your transitions, practice setting up your gear before your workout and work on your mental checklist. Consider doing 'dry runs' where you practice moving from one station to the next in a timed setting. The goal is to minimize downtime. Think of it like a pit stop in a race—every second counts!
• Running Total: Since you’re a little slow here, consider incorporating interval training into your routine. Try sprinting for 1 minute, followed by 2 minutes of jogging. Repeat this cycle for 20-30 minutes. This will help you build speed while maintaining endurance.
• Sled Pull: To tackle this, focus on your pulling mechanics. Incorporate exercises like TRX rows and deadlifts to build strength. Also, practice the sled pull itself with shorter distances and focus on explosive starts to get used to the resistance. Remember, if it feels like you’re dragging a small elephant, you might need to adjust your technique!
• Burpees Broad Jump: You did well here but can always improve! Focus on your jump technique. Practice broad jumps regularly and work on the explosive power from a squat position. Try plyometric exercises like box jumps or jump squats to increase your power output.
• Sandbag Lunges: To improve your speed in this area, work on your leg strength with weighted lunges and single-leg exercises. Consider high-rep sets of walking lunges and step-ups to build endurance, so your legs aren't screaming at you halfway through!
• Sled Push: This segment can be tough. Incorporate heavy pushing drills with a sled or even a prowler. Focus on explosive movements with low reps to build strength. Add in some farmer's carries to enhance your grip strength while you're at it—because who doesn't love feeling like the Hulk?

Race Strategies:

During the race, pacing is crucial. Start with a controlled pace in the first running segment—aim for a 4:40 to 4:45 pace instead of jumping off the line like you’re in a 100m dash. Remember, this is a marathon, not a sprint (unless you’re sprinting the final 100m!).

For your transitions, visualize each station before you get there. Know what you need to do and what gear you’re going to grab. This mental prep will help you cut down on that Roxzone time. Think of it as a game of Tetris—fit everything together as smoothly as possible!

Conclusion:

Cody, you’ve got the talent to take your performance to the next level. With some targeted training and smarter race strategies, you can knock off those seconds and move even higher in the ranks. Remember, “The only bad workout is the one you didn’t do.” So keep pushing and embrace the grind! 💥

In the words of the great Rocky Balboa, “It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Keep moving, keep improving, and I’ll be here in your corner cheering you on. You've got this, champ! 🏆

See you at the next race, Cody. Keep hustling!

- The Rox-Coach