Bishop Cory Hyrox Result

Overall Performance:

Cory, first off, congrats on completing the 2024 London Hyrox event! Finishing in the top 56% of a competitive field of 2309 athletes is no small feat. Your overall time of 01:27:38 is commendable, especially with a total running time of 00:42:59, which is 00:37 faster than average. This tells me you’ve got a runner’s heart! However, your pacing analysis indicates that you might have started a bit slow in the first segment, which can set the tone for the rest of the race. You were 01:42 slower than average in the first run—think of it as your body warming up after hitting the snooze button on race day. 😅

With your strong running time, it’s clear you have a solid aerobic base, but you need to build more strength to complement your speed. The segments where you struggled, particularly the sled push and burpees broad jump, signal that while you can fly on the track, you might need to hit the gym for some heavy lifting. You’re sitting in a hybrid profile, but with a bit of focus on strength, you could become a force to be reckoned with. Remember, it's not just about running fast; it’s about running strong.

Segments to Improve:

Let's break down the segments where you can turn your weaknesses into strengths:

• Sled Push (00:03:39) - 00:41 slower than average

To improve your sled push, focus on incorporating heavier sled pushes into your training regimen. Aim for lower reps but higher weight to increase your strength. You might also want to practice pushing the sled over various distances to simulate race conditions.

• Drill: Sled Push: 5 sets of 20 meters, resting 2 minutes between sets.
• Form Tip: Keep your hips low and drive through your legs, keeping your arms straight.
• Burpees Broad Jump (00:05:44) - 00:15 slower than average

This segment can be brutal! Improving your burpee broad jump requires explosive strength and conditioning. Work on your transition speed to minimize downtime between movements.

• Drill: Burpee Broad Jump: 5 rounds of 5 reps with a focus on form and speed.
• Tip: Use a metronome or timer to keep a steady rhythm, focusing on a quick jump and landing.
• Wall Balls (00:06:44) - 00:01 slower than average

Wall balls are all about rhythm and technique. You need to ensure you’re using your legs as much as your arms to get that ball up. A small adjustment in your form can make a huge difference.

• Drill: Wall Ball: 3 sets of 15 reps, focusing on a full squat and explosive upward movement.
• Form Tip: Keep your core engaged and shoulders relaxed to maintain a smooth motion.
• Roxzone (00:08:14) - 01:11 slower than average

This gap indicates that you may have spent too much time transitioning. Improving your overall fitness will help you move quicker between exercises, so consider high-intensity interval training (HIIT) sessions to boost your stamina and efficiency.

• Drill: HIIT Circuit: 5 rounds of 30 seconds work, 30 seconds rest, including exercises like burpees, kettlebell swings, and box jumps.

Race Strategies:

Here’s how to tackle your next race to maximize your potential:

• Start Strong but Controlled: Given your slower start, work on finding a balance between speed and energy conservation. Aim for a steady pace that allows you to build momentum without burning out early.
• Practice Transitions: Spend time in training focusing on quick transitions. Set up mock races where you practice going from one exercise to the next with minimal downtime.
• Strength Training: Incorporate strength training into your weekly routine, focusing on compound movements like squats, deadlifts, and overhead presses to build overall power.
• Nutrition and Hydration: Fuel your body properly before and during the race. Staying hydrated and nourished can make all the difference when you hit that wall in the final segments!

Conclusion:

Cory, remember that every performance is a learning opportunity, and you’ve got the potential to turn those weaknesses into strengths. As Goggins says, "The only way to get better is to get uncomfortable.” Embrace the grind, and focus on those weak areas with intensity. With dedication to your training and a bit of humor along the way, you will crush your next Hyrox competition! You’ve already got the running down; now it’s time to add some serious muscle to your game! 💪💥

Keep pushing your limits, and let’s get to work on that next race. The road to greatness is paved with sweat and determination, and you’re already on the right track!

- The Rox-Coach