Cory Quinn Hyrox Result

Overall Performance

Cory Quinn demonstrated a commendable performance at the 2024 Sydney Hyrox race, securing an overall rank of 41, placing him in the top 3% of all competitors. His rank of 17 in his age group also places him within the top 8%, showcasing his competitive edge. Despite these strong results, his overall time of 01:07:16 suggests potential for improvement, particularly in running segments.

His total running time of 34:58 was 28 seconds slower than the average, indicating a need to enhance endurance and pacing. Initially, Cory started with a strong pace, as seen in Running 1, where he was 27 seconds faster than average, indicating a tendency to start too fast. This early expenditure of energy could have contributed to slower times in subsequent runs.

Cory exhibits a hybrid profile, showing proficiency in both running and strength, with specific strength in transitions (Roxzone) and exercises like Burpees Broad Jump and Wall Balls. However, to optimize his performance, a balanced focus on improving both running and strength is necessary.

Segments to Improve

• Run Total: To address the slower total running time, Cory should focus on enhancing his aerobic capacity and pacing strategy. Incorporate interval training, such as 800m repeats at a slightly faster pace than race pace with short recovery periods, to improve speed and endurance. Long, slow distance runs (LSD) once a week can also build endurance without excessive fatigue.
• Ski Erg: Cory's time was 18 seconds slower than average. Improving efficiency on the Ski Erg requires a focus on technique and power. Include technique drills that emphasize proper form, such as maintaining a strong core, using legs effectively, and ensuring a full range of motion. Power training using short, intense intervals can enhance overall performance.
• Sled Pull: Improve strength and technique in this segment by incorporating exercises like heavy sled drags and pulls into training. Use variations in resistance to build strength and endurance. Focus on maintaining proper posture and effective hand-over-hand pulling techniques to conserve energy.

Race Strategies

• Better Pacing: Start the race at a slightly more controlled pace to conserve energy for later segments. Aim to maintain a consistent pace rather than expending too much energy early on.
• Transition Efficiency: Although Cory excels in roxzone transitions, continuous improvement can be achieved by practicing quick transitions between exercises during training to minimize downtime.
• Compromised Running: Train under fatigue by simulating race conditions in workouts, such as performing a set of exercises followed by a run. This will prepare Cory for maintaining running speed after strength segments.
• Mindful Recovery: During the race, utilize any slower segments to mentally regroup and prepare for the next challenge, maintaining focus on technique and energy conservation.

By addressing these areas, Cory can further elevate his performance and achieve even greater results in future Hyrox events.