Corey Davis, Becky Davis Hyrox Result

Overall Performance:

Corey and Becky, first off, congratulations on conquering the 2024 Köln Hyrox! You both finished strong in a competitive field, placing 596 overall and 105 in your age group. That's some solid grit and determination! 💪

Now, let’s break it down. Your overall time of 2:01:42 is impressive, but we need to talk about that Total Running Time of 1:20:24. It’s about 9:28 slower than average, which shows us that you might have a stronger strength profile than running. You came out of the gate strong with a best running lap of 00:09:38, but your pacing seems to have dipped during the second running segment. There’s no shame in that—Hyrox is a beast, and pacing can be tricky! Remember, “You can’t hurt me,” but you can learn and adapt. 🏆

Segments to Improve:

• Running 2 (00:10:19): This segment was 2:22 slower than average. Your pacing here suggests fatigue might have set in post-Ski Erg. To turn this into a strength, we need to focus on endurance and pacing drills.
• Running 5 (00:10:07): Another slower segment, 0:33 behind average. This indicates that you might have started strong but were not able to maintain that pace throughout the race.
• Running 6 (00:10:08): Similar to Running 5, this segment shows a potential need for improved stamina.

To enhance your running, I recommend:

• Interval Training: Incorporate high-intensity interval training (HIIT) sessions focusing on speed and endurance. For example, do 6-8 rounds of 400m sprints with 1-minute rest in between. This will teach you to push through the fatigue.
• Pacing Drills: Practice running at your race pace over various distances. Aim for a consistent pace during training runs, and incorporate tempo runs where you push for a sustained effort that mimics race conditions.
• Fartlek Training: Mix periods of fast running with slower recovery periods to build stamina and speed. This will help you adapt to changing paces during the race.
• Strength Training: Focus on leg strength with exercises like squats, deadlifts, and lunges. Stronger legs will help you maintain speed over longer distances.

Race Strategies:

During the race, it’s crucial to have a plan. Here are some strategies tailored for your next Hyrox:

• Start Strong but Smart: Your first running segment was your best. In future races, aim to keep that energy but temper it. Start just slightly below your max effort to conserve energy for later segments.
• Transition Time: The Roxzone was 10:41, which is faster than average. Keep honing those transitions; they can make a significant difference in your overall time. Practice making quick changes between exercises during training.
• Mindset Matters: As you head into each segment, remind yourself of your training and focus on one segment at a time. Break the race down; it’s not just one big event but a series of challenges waiting to be conquered.

Conclusion:

Corey and Becky, you’ve shown incredible dedication, and the fact you’re already thinking about improving demonstrates your commitment to the sport. Remember, “It’s not about the destination, it’s about the journey.” Each race is a stepping stone toward greatness. Keep pushing, stay in the fight, and you’ll find that every second counts. 💥

And hey, if things get tough, just remember: Burpees are like life—hard, but the payoff is worth it! Train hard, recover harder, and let’s crush the next race together. I believe in you both! Keep up the hustle—let’s make it happen! I’m Rox-Coach, and I’m here to guide you to greatness! 🏆