Gleeson Corey Hyrox Result

Overall Performance

Corey Gleeson demonstrated a commendable performance in the 2024 Sydney Hyrox race, finishing in the top 48% overall and the top 40% in his age group. His overall time was 01:31:17, with a total running time of 00:47:03, which was slightly slower than the average by 01:37. Notably, Corey excelled in the Sled Push and Rowing segments, showcasing significant strength in these areas. However, his running performance, especially in the latter stages, indicates a potential need for improved endurance. Corey appears to have a balanced profile with a slight inclination towards strength, as evidenced by his strong performance in strength-based exercises but a slower cumulative running time. His pacing strategy suggests he started the race conservatively, gaining an advantage in the initial running segment but losing momentum in the middle to later running segments.

Segments to Improve

• Running Segments: The middle to later running segments (Running 3 to Running 8) were consistently slower than average, indicating a potential drop in endurance. To enhance running performance, Corey should focus on interval training to improve speed and endurance. Incorporating tempo runs and long-distance runs in his training routine can help build stamina and maintain a steady pace throughout the race.
• Burpees Broad Jump: This segment was significantly slower than average, suggesting a need for improved explosive power and technique. Corey could benefit from plyometric exercises such as box jumps, burpees with a focus on form, and broad jumps. These exercises will help improve his power and efficiency during the Burpees Broad Jump.
• Wall Balls: Corey's performance in Wall Balls was slower than average. Focusing on improving shoulder endurance and overall strength could be beneficial. Exercises such as medicine ball throws, overhead presses, and wall ball drills with varying weights can help enhance performance in this segment.
• Sled Pull: While faster than average, there is still room for improvement. Corey should incorporate sled pull variations and resistance training into his routine to build more strength and efficiency in this segment.

Race Strategies

• Pacing Strategy: Corey should aim to maintain a more consistent pace throughout the running segments. Starting too fast can lead to fatigue in later stages. Incorporating negative split training, where the second half of the run is faster than the first, can help in maintaining energy levels.
• Transition Efficiency: While Corey's Roxzone time was impressive, further reducing transition times could yield even better results. Practicing smooth transitions between different exercises during training sessions can help minimize downtime.
• Compromised Running: Practicing running immediately after strength-based exercises can help simulate race conditions and improve overall running performance post-exercises. This can be achieved through brick workouts, which combine two or more disciplines back-to-back (e.g., sled push followed by running).

By focusing on these targeted training strategies and race day implementations, Corey Gleeson can significantly enhance his performance in future Hyrox races, turning key areas of improvement into strengths.