Costantino Andrew Hyrox Result

Overall Performance

Andrew Costantino demonstrated a strong performance in the 2024 Sydney Hyrox race, ranking in the top 55% overall and 56% within his age group. His total running time of 44:17 was significantly faster than the average, indicating a strong runner profile. Andrew's pacing strategy was effective at the beginning, where he started strong, especially in Running 1, running much faster than average. However, he showed a tendency to lose momentum in strength-oriented segments, indicating an area for further development.

Segments to Improve

• Sandbag Lunges: Andrew took 09:24, which is significantly slower than average. To improve:
  • Exercise: Incorporate weighted lunges and Bulgarian split squats to build leg strength and endurance.
  • Technique: Focus on proper form, maintaining an upright posture, and engaging the core to improve balance and efficiency.
  • Drill: Practice lunges under fatigue to simulate race conditions and enhance recovery speed post-running.
• Wall Balls: Completed in 09:37, slower than the average. To enhance performance:
  • Exercise: Include wall ball shots and thrusters in workouts to improve power and endurance.
  • Technique: Focus on maintaining a consistent rhythm and efficient ball release.
  • Drill: Perform high-rep sets to build muscular endurance and improve breathing technique during exertion.
• Burpees Broad Jump: Andrew took 07:23, which is slower than average. To improve:
  • Exercise: Add burpee box jumps and plyometric drills to enhance explosive power and agility.
  • Technique: Work on the transition from the burpee to the jump to minimize time loss.
  • Drill: Practice burpees with short rest intervals to simulate race fatigue.
• Sled Pull: Completed in 06:35, slower than the average. To improve:
  • Exercise: Incorporate sled drags and rope pulls to enhance back and arm strength.
  • Technique: Focus on maintaining a stable stance and using body weight effectively.
  • Drill: Practice during compromised running scenarios to improve transition and recovery.
• Farmers Carry: Completed in 02:43, slightly slower than average. To improve:
  • Exercise: Engage in farmers walks with varying weights to build grip and shoulder strength.
  • Technique: Concentrate on maintaining a stable core and minimizing sway for better balance.
  • Drill: Incorporate interval training with farmers carries to enhance endurance and speed.

Race Strategies

• Balanced Pacing: While starting strong is advantageous, ensure energy is conserved for strength segments. Consider a slightly more conservative pace in initial runs to save energy for later strength-intensive exercises.
• Transition Efficiency: Continue to capitalize on efficient transitions as noted in the roxzone. Focus on smooth transitions between running and strength segments to maintain momentum.
• Hybrid Training: Incorporate hybrid training sessions combining running and strength exercises to simulate race conditions. This will improve endurance and recovery speed during transitions from running to strength exercises.