Holmes Corey Hyrox Result

Overall Performance

Corey Holmes performed well in the 2023 Dallas Hyrox race, finishing with an overall time of 02:15:46. He achieved an overall rank of 219, placing him in the top 58% of 373 athletes. In his age group (35-39), he ranked 39th, placing him in the top 60% of 64 athletes. Corey's total running time of 00:57:46 was 03:11 faster than the average for his finish time, indicating a strong running performance.

Segments to Improve

1. Roxzone: Corey spent 00:20:33 in the roxzone, which was 08:33 slower than the average. To improve this segment, Corey should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help improve his overall fitness and reduce roxzone time.

2. Burpees Broad Jump: Corey completed the Burpees Broad Jump segment in 00:12:34, which was 03:31 slower than the average. To improve performance in this segment, Corey should focus on strength and explosiveness. Incorporating exercises such as plyometric push-ups, box jumps, and squat jumps into his training routine can help improve his power and speed during the Burpees Broad Jump.

3. Running 3, Running 5, and Running 4: Corey's times for these running segments were slower than the average, indicating a potential area for improvement in his running performance. To improve his running endurance and speed, Corey should incorporate interval training and tempo runs into his training routine. Interval training involves alternating between high-intensity sprints and recovery periods, while tempo runs involve running at a comfortably hard pace for an extended period. These training techniques can help Corey improve his running performance in these segments.

4. Sled Push: Corey completed the Sled Push segment in 00:05:34, which was 00:47 slower than the average. To improve performance in this segment, Corey should focus on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help improve his leg strength and pushing power.

5. Rowing: Corey completed the Rowing segment in 00:06:11, which was 00:29 slower than the average. To improve performance in this segment, Corey should focus on his rowing technique and building endurance. Incorporating rowing drills, such as interval rowing and longer rowing sessions, can help improve his rowing efficiency and endurance.

6. Farmers Carry: Corey completed the Farmers Carry segment in 00:03:27, which was 00:11 slower than the average. To improve performance in this segment, Corey should focus on grip strength and overall body stability. Incorporating exercises such as farmer's carries, dead hangs, and pull-ups can help improve his grip strength and stability during the Farmers Carry.

Strategies

- Corey should focus on pacing himself throughout the race to maintain a consistent speed and energy level. Going out too fast in the beginning can lead to fatigue later on, while starting too slow can result in a missed opportunity for a faster finish time.
- Corey should prioritize efficient transitions between segments to minimize time spent in the roxzone. Practicing quick transitions during training sessions can help improve his overall race performance.
- Corey should develop a race strategy that maximizes his strengths. If his total running time is faster than average, he should focus on maintaining his running performance and incorporate strength training exercises to further enhance his overall fitness. If his running performance is slower than average, he should prioritize running-specific workouts and drills to improve his speed and endurance.