Kacem Carim Hyrox Result

Overall Performance:

Carim, you put in a solid performance at the 2024 Marseille Hyrox event, finishing with an overall time of 01:20:49. That puts you in the top 44% of a competitive field of 1504 athletes. Not too shabby, my friend! You ranked 118 in your age group (35-39), which is a commendable achievement, but there are definitely areas where we can tighten things up and push you further up the leaderboard.

One key highlight is your total running time of 00:38:50, which is 01:44 faster than average. This places you squarely in the runner profile category—great to see that your legs are ready to fly! However, your pacing strategy seemed to have a hiccup in the first running segment, where you clocked in at 00:06:18, which is 01:53 slower than average. Starting too slow can leave you playing catch-up, and while you rallied beautifully in the following segments, we need to find that sweet spot from the get-go. Overall, your performance demonstrates a solid hybrid potential, but let’s enhance that strength to complement your running prowess.

Segments to Improve:

Now let's dive into the segments that need some serious TLC:

• Farmers Carry (00:02:41): This segment was a bit of a bear, coming in 00:00:47 slower than average. To improve here, focus on grip strength and core stability. Incorporate drills like farmer's walks with progressively heavier weights, and practice single-arm carries to mimic the uneven load distribution during the race. Aim for 4 sets of 30-60 seconds for each type, ensuring your form is tight and core engaged.
• Sled Push (00:02:55): At 00:00:10 slower than average, we've got room to grow. Work on explosive leg drive and power. Try sled pushes with heavier loads for shorter distances (20-30 meters), focusing on pushing hard for 30 seconds, resting for the same time, and repeating for 4-5 rounds. Incorporate strength training like squats and deadlifts to build the muscles that will power your sled.
• Wall Balls (00:05:52): Coming in 00:00:07 slower than average, this is where we can sharpen your technique. Ensure you’re using a full range of motion and engaging your core. Practice wall balls with a focus on rhythm—3 sets of 15 reps, ensuring you squat deep and throw the ball high. Add in some burpee wall balls to incorporate cardio and strength.
• Sled Pull (00:04:36): Only 00:00:00 slower than average, but we can still tighten that up. Focus on your pulling mechanics—keep your core engaged and hips low. Incorporate more pulling exercises in your training, such as rope pulls or TRX rows, and practice the sled pull with varied grips (overhand/underhand) to develop different muscle groups.

Race Strategies:

To seize the day during your next race, consider these strategies:

• Pacing: Start strong but controlled. Aim to hit your target pace during the first running segment to avoid the slow start you experienced in Marseille. Trust your training and know that you’ve got the endurance to maintain a steady rhythm.
• Transitions: Your roxzone time of 00:07:36 was 01:28 slower than average. Focus on minimizing downtime between exercises. Practice transitions in your training—set up mock races where you simulate the transition times to build efficiency.
• Mindset: As David Goggins says, “The only way you can hurt me is by not trying.” Keep pushing yourself, and when it gets tough, remind yourself why you started. Embrace the grind and remember that every second counts!

Conclusion:

Carim, you’ve shown that you have the heart of a champion with your impressive running times, but let’s not leave any stones unturned in your training. By focusing on those specific segments and implementing the suggested strategies, you’ll be well on your way to smashing your personal bests and climbing higher in the ranks. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” So lace up those shoes, hit the gym, and let’s turn those weaknesses into strengths! 💪💥

Keep that fire burning, and let’s make the next Hyrox race one for the books. I’m here to help you every step of the way as your Rox-Coach! 🏆