Jaber Ramzi Hyrox Result

Overall Performance:

Ramzi, your performance in the 2024 Stockholm Hyrox was commendable, placing you in the top 97% overall and top 90% in your age group. That’s no small feat! Your overall time of 02:06:13 shows that you have the endurance and stamina that many only dream of. With a total running time of 00:56:35, which is 04:20 faster than average, you clearly have a runner's profile. You excelled in the running segments, especially considering your best running lap was an impressive 00:06:19. However, we need to address some pacing issues, particularly in your early runs where you started too slow (Running 1) and ended up losing time in Running 4, which was a bit of a struggle. This suggests a need to find a better rhythm in your pacing strategy.

Segments to Improve:

Now, let’s tackle those segments that need a bit of TLC:

• Ski Erg (00:06:01) - This was a minute slower than average. To improve, focus on your technique: keep your core tight and ensure you're driving with your legs as much as your arms. Incorporate intervals of 30 seconds at a high intensity followed by 30 seconds of recovery. Aim to gradually reduce the time on the Erg by 5-10 seconds each week.
• Burpees Broad Jump (00:09:33) - A solid time, but it could be even better. Improve your efficiency by practicing “burpee to jump” drills. Try adding plyometric workouts that focus on explosive movements: box jumps, tuck jumps, and broad jumps. Work on transition speed between the burpees and jumps for smoother performance.
• Wall Balls (00:10:49) - Your time here indicates that fatigue may have set in. Work on your strength and conditioning with high-rep wall ball sessions. Use a lighter ball for speed training, focusing on form and quick transitions. Aim for sets of 15-20 with minimal rest.
• Sandbag Lunges (00:08:14) - This segment can be taxing. To improve, practice weighted lunges with different variations (forward, reverse, and walking lunges). Focus on your core stability and balance; consider incorporating core exercises like planks and Russian twists to enhance your stability during these lunges.
• Rowing (00:06:00) - Slightly slower than average, but you can boost your efficiency. Incorporate interval rowing workouts, alternating between high-intensity sprints and steady-paced rows. Aim for a 2:1 ratio of sprint to rest; for example, 20 seconds of all-out effort followed by 10 seconds of rest.
• Farmers Carry (00:03:30) - Time is decent, but you can shave off even more. Work on grip strength and core stability. Incorporate farmers carry drills with varied weights, focusing on maintaining posture and speed as you walk. You might also want to include unilateral carries to improve balance.

Race Strategies:

During the actual race, consider these strategies:

• Pacing: Start with a controlled pace in the first two running segments to conserve energy. Avoid sprinting out of the gate, as it can lead to fatigue later on.
• Transitions: Work on your transitions as they are currently taking too much time (Roxzone: 00:14:42). Train to smoothly switch from one exercise to another. Practice specific drills that combine running with strength exercises to simulate race conditions.
• Mindset: Adopt a “stay in the moment” mentality during tough segments. Remember, “The only thing more contagious than a good attitude is a bad one”—keep that energy high! 💪

Conclusion:

Ramzi, you’ve shown that you have the heart of a champion, and with these targeted improvements, you're poised to crush your next Hyrox event. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” So dig deep, embrace the grind, and let’s turn those weaknesses into strengths. You’ve got this! And if you ever feel like giving up, just remember: burpees are like relationships—sometimes they suck, but they make you stronger! 💥🏆

Keep pushing, stay consistent, and let’s make those improvements happen! I’m here for you, Rox-Coach.