Wastle Corey Hyrox Result

Overall Performance

Corey Wastle delivered a commendable performance at the 2024 Melbourne Hyrox race, finishing in the top 13% overall and top 14% within his age group. His overall time was 01:17:10, with a total running time of 00:39:48, which was 00:40 slower than the average. This suggests that while Corey has a solid foundation in running, there is room for improvement in his running efficiency. His strength segments, particularly the Sled Push and Wall Balls, are standout performances, showcasing his strength capabilities. Corey's pacing analysis indicates a relatively consistent start but could benefit from a slightly more aggressive approach in the initial running segments to capitalize on his strength in the later parts of the race.

Segments to Improve

• Running Total: While Corey displayed strong endurance, improving his overall running efficiency and speed is crucial. Implementing interval training such as 400m repeats at a faster pace than race pace can help increase his running speed. Additionally, incorporating tempo runs to enhance his lactate threshold will benefit his overall running performance.
• Roxzone: Corey's Roxzone time indicates a need for improved transition efficiency. Practicing quick transitions between exercises during training sessions will be beneficial. Setting up mock transitions and timing them will help Corey become more adept at moving swiftly between segments without unnecessary rest.
• Sled Pull: To enhance his Sled Pull performance, Corey should focus on his upper body and core strength. Exercises such as bent-over rows, pull-ups, and core stabilization drills will improve his sled pull efficiency. Practicing the sled pull with a focus on technique and maintaining a steady pace is also recommended.
• Sandbag Lunges: Improving leg strength and endurance can be achieved through exercises like weighted lunges, step-ups, and Bulgarian split squats. Corey's training should also include functional movement drills that replicate the race conditions to build muscular endurance in compromised states.
• Rowing: Enhancing rowing efficiency will require a focus on technique and power. Corey's rowing training should include intervals that focus on stroke rate and power application. Practicing high-intensity interval rowing sessions will help build the necessary stamina and power.
• Ski Erg: To improve performance on the Ski Erg, Corey should work on his upper body endurance and technique. Implementing ski erg intervals with a focus on maintaining a consistent stroke rate and form will help improve his timing in this segment.

Race Strategies

• Optimized Pacing: Corey should aim to start the race with a slightly faster pace in the initial running segments while maintaining energy for the strength-intensive segments. Monitoring his heart rate and perceived exertion can help him gauge his efforts effectively.
• Efficient Transitions: Practicing and implementing quick and efficient transitions during training will translate well into race day, minimizing time lost in the Roxzone. Corey should focus on maintaining momentum when moving between segments.
• Strength Utilization: Given his proficiency in strength segments such as the Sled Push and Wall Balls, Corey should strategically use these segments to gain time and then recover slightly during the subsequent running segments.
• Compromised Running Drills: Incorporating compromised running drills where Corey practices running immediately after strength exercises will help simulate race conditions, allowing him to adjust to the fatigue and transition smoothly into running segments.