El Bakush Aziz Hyrox Result

Overall Performance

Aziz El Bakush had a strong performance in the 2022 Los Angeles Hyrox race, finishing in the top 17% of 195 athletes overall and in the top 18% of 22 athletes in his age group (45-49). His overall time was 01:28:51, with a total running time of 00:44:51, which was 02:36 slower than the average for his finish time.

Aziz's best running lap was 00:04:33, which was 00:02 faster than the average for his finish time. This suggests that he excels in shorter running distances. However, his performance in other running segments, particularly Running 2, Running 3, Running 6, and Running 7, was slower than the average, highlighting areas for improvement in his endurance and pacing.

Segments to Improve

1. Run Total: Aziz lost significant time in the overall running portion of the race. To improve this segment, he should focus on improving his overall fitness and endurance. Incorporating longer distance runs into his training routine will help him build the necessary stamina. Interval training, such as tempo runs and fartlek runs, can also be beneficial for improving running speed and endurance. Additionally, incorporating strength training exercises like squats, lunges, and plyometric exercises will help improve his running performance.

2. Wall Balls: Aziz lost 01:04 more than the average in the Wall Balls segment. To improve this, he should focus on developing his upper body and core strength. Exercises such as medicine ball throws, shoulder presses, and push-ups will help build the necessary strength and power for this segment. Additionally, practicing proper form and technique for wall balls, including a smooth and efficient transition between catch and throw, will help improve his performance.

3. Sled Pull: Aziz lost 01:00 more than the average in the Sled Pull segment. To improve this, he should focus on improving his lower body strength and power. Exercises such as deadlifts, squats, and lunges will help build the necessary strength for this segment. Additionally, practicing proper technique for sled pulls, including maintaining a strong and stable position and using efficient pulling mechanics, will help improve his performance.

4. Sandbag Lunges: Aziz lost 00:48 more than the average in the Sandbag Lunges segment. To improve this, he should focus on developing his lower body strength and stability. Exercises such as weighted lunges, Bulgarian split squats, and step-ups will help build the necessary strength and stability for this segment. Additionally, practicing proper form and technique for sandbag lunges, including maintaining a tall posture and avoiding excessive forward or lateral movement, will help improve his performance.

5. Farmers Carry: Aziz lost 00:22 more than the average in the Farmers Carry segment. To improve this, he should focus on improving his grip strength and overall endurance. Exercises such as farmer's carries, dead hangs, and forearm curls will help build the necessary grip strength. Additionally, incorporating cardiovascular exercises like rowing or cycling into his training routine will help improve his overall endurance for this segment.

6. Running 7: Aziz lost 00:19 more than the average in the Running 7 segment. To improve this, he should focus on improving his overall endurance and pacing. Incorporating longer distance runs into his training routine will help him build the necessary stamina. Interval training, such as tempo runs and fartlek runs, can also be beneficial for improving running speed and endurance. Additionally, practicing proper pacing and maintaining a consistent running cadence will help improve his performance in this segment.

7. Running 6: Aziz lost 00:17 more than the average in the Running 6 segment. To improve this, he should focus on improving his overall endurance and pacing. Incorporating longer distance runs into his training routine will help him build the necessary stamina. Interval training, such as tempo runs and fartlek runs, can also be beneficial for improving running speed and endurance. Additionally, practicing proper pacing and maintaining a consistent running cadence will help improve his performance in this segment.

8. Running 3: Aziz lost 00:15 more than the average in the Running 3 segment. To improve this, he should focus on improving his overall endurance and pacing. Incorporating longer distance runs into his training routine will help him build the necessary stamina. Interval training, such as tempo runs and fartlek runs, can also be beneficial for improving running speed and endurance. Additionally, practicing proper pacing and maintaining a consistent running cadence will help improve his performance in this segment.

9. Sled Push: Aziz lost 00:13 more than the average in the Sled Push segment. To improve this, he should focus on improving his lower body strength and power. Exercises such as squats, deadlifts, and lunges will help build the necessary strength for this segment. Additionally, practicing proper technique for sled pushes, including maintaining a low and stable position and driving through the legs, will help improve his performance.

Strategies

To improve performance in future races, Aziz should consider the following strategies:

1. Pacing: Aziz should focus on maintaining a consistent and sustainable pace throughout the race. This will help prevent early fatigue and allow him to perform at a higher level for longer periods.

2. Transition Efficiency: Aziz should work on improving his transition time between segments. This can be achieved through practicing specific drills and techniques to improve speed and efficiency during transitions.

3. Strength Training: Aziz should incorporate regular strength training exercises into his training routine. This will help improve his overall strength, power, and endurance, which are essential for performing well in various segments of the race.

4. Endurance Training: Aziz should prioritize endurance training, including longer distance runs and interval training, to improve his overall endurance and stamina.

5. Technique and Form: Aziz should focus on practicing proper technique and form for each segment of the race. This includes maintaining a strong and stable position, using efficient movement patterns, and minimizing wasted energy.

By implementing these strategies and focusing on improving specific areas of weakness, Aziz can enhance his performance in future Hyrox races and continue to achieve impressive results in his age group.