Loughzal Meriam Hyrox Result

Overall Performance

Meriam Loughzal performed exceptionally well in the 2023 Glasgow Hyrox race, finishing with an overall rank of 88 out of 1410 athletes, placing her in the top 6% overall. In her age group (30-34), she achieved a rank of 23 out of 330 athletes, also in the top 6%. Her overall time of 01:18:49 was impressive, and her total running time of 00:39:14 was 17 seconds faster than the average.

Meriam showed great strength in the running segments, consistently performing faster than the average time. Her best running lap time of 00:04:18 was particularly noteworthy. However, she struggled in certain strength-based segments, such as Burpees Broad Jump, Running 8, Sandbag Lunges, and Rowing, where she lost significant time compared to the average.

Segments to Improve

1. Burpees Broad Jump: Meriam was 01:45 slower than the average time in this segment. To improve her performance, she should focus on increasing her explosive power, agility, and endurance. Incorporating exercises such as plyometric jumps, burpees, and broad jumps into her training routine will help her build the necessary strength and speed for this segment. Additionally, practicing efficient technique and form during the broad jump will allow her to cover more ground with each jump.

2. Running 8: Meriam was 00:53 slower than the average time in this running segment. To enhance her running performance, she should prioritize endurance and speed training. Incorporating interval training, tempo runs, and hill sprints into her training routine will help improve her running efficiency and speed. Additionally, she should focus on maintaining a consistent pace throughout the race to prevent fatigue and optimize her overall running performance.

3. Sandbag Lunges: Meriam was 00:18 slower than the average time in this segment. To improve her performance, she should work on increasing her lower body strength and stability. Exercises such as lunges, squats, and deadlifts will help strengthen her quadriceps, hamstrings, and glutes, improving her ability to carry the sandbag efficiently. Additionally, practicing proper form and maintaining balance during the lunges will minimize time lost during this segment.

4. Rowing: Meriam was 00:12 slower than the average time in this segment. To improve her rowing performance, she should focus on developing her upper body strength and improving her rowing technique. Incorporating exercises such as rows, pull-ups, and lat pulldowns will help strengthen her back, arms, and shoulders, enhancing her rowing power. Additionally, practicing proper rowing technique, including proper stroke length and posture, will optimize her efficiency and speed on the rower.

Strategies

1. Pacing: Meriam should focus on finding a consistent and sustainable pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow may hinder her ability to catch up later. By monitoring her effort level and maintaining a steady pace, she can optimize her overall performance.

2. Transition Time: Meriam should work on minimizing her transition time in the Roxzone. Improving her overall fitness and practicing efficient transitions during training sessions will help reduce time wasted between exercise zones, allowing her to maintain momentum and save valuable seconds during the race.

3. Hybrid Training: Given Meriam's strong running performance, she should continue to focus on maintaining and improving her running speed and endurance. However, she should also dedicate additional training time to improve her strength and power in areas such as burpees, sandbag lunges, and rowing. Incorporating hybrid training sessions that combine strength exercises with running will help her develop a well-rounded fitness profile and perform better in the strength-based segments of the race.

By implementing these strategies and incorporating the recommended exercises, drills, and training routines, Meriam Loughzal can further enhance her performance in the Hyrox race. With her dedication and focused training, she has the potential to achieve even better results in future competitions.