Hamed Raeiz Hyrox Result

Overall Performance:

Raeiz, first off, congrats on finishing the 2024 Hong Kong Hyrox! Ranking 670 out of 2712 athletes puts you in the top 24%, and that's no small feat! You showed some solid skills, especially on the Ski Erg and Sled Push, where you really left your competition in the dust. 🚀

However, let’s not sugarcoat it too much; your overall time of 01:40:32 indicates there's room for improvement, particularly in pacing and transitions. It seems like your pacing strategy may have been a bit off—starting strong but then lagging in the latter running segments. Your total running time was 00:51:14, which is about 02:05 slower than the average. This suggests that, while you've got the stamina, you might be leaning more towards the strength profile rather than a runner’s. So, let’s tighten that up, shall we?

Segments to Improve:

• Running Segments: Your running segments, especially Running 3, 4, 5, 6, and 7, are where you lost the most time. Here’s the breakdown:
  • Running 3: 00:06:43 (33 seconds slower than average)
  • Running 4: 00:06:33 (25 seconds slower than average)
  • Running 5: 00:06:48 (24 seconds slower than average)
  • Running 6: 00:06:45 (30 seconds slower than average)
  • Running 7: 00:06:50 (37 seconds slower than average)
• Roxzone: You spent 00:09:09 in transition, which is 30 seconds slower than the average. Improving your transitions is key and can shave off precious seconds!
• Sled Pull: You took 00:06:29, which was 38 seconds slower than average. This is a critical area to work on for strength endurance.
• Farmers Carry: At 00:03:29, you were 56 seconds slower than average. Grip strength and core stability are essential here.
• Burpees Broad Jump: While you were faster than average, there’s still room to tighten up your form and efficiency, which can shave off those precious seconds.

To turn these weaknesses into strengths, here’s what you can do:

• Running Drills:
  • Interval Training: Incorporate 400m sprints with rest periods to build speed and endurance. Aim for 5-8 reps at a pace faster than your race pace.
  • Plyometric Work: Jump squats and box jumps will boost your explosive power, which helps in transitions and overall speed.
  • Long Runs: Make sure to include one long run each week, gradually increasing your distance. This will build your aerobic capacity.
• Transition Drills:
  • Fast Feet Drills: Set up cones and practice quick foot movement from one station to another, simulating transitions. Aim to cut your transition time by at least 10-15 seconds.
  • Practice Run-Stop-Run: After each exercise, practice a quick run back to the next station or running segment. This will help you get used to the rhythm of transitioning.
• Sled Pull Strengthening:
  • Deadlifts and Bent Over Rows: These will help build the back and legs, crucial for the sled pull.
  • Heavy Farmer's Carries: Incorporate these to enhance grip strength and core stability.

Race Strategies:

During your next race, consider these strategies:

• Pacing Strategy: Start off at a controlled pace in the first running segment. Think of it like a good book; you don’t want to rush to the end, or you'll miss the juicy parts! 🏃‍♂️
• Focus on Transitions: Practice your transitions in training. Visualize the next segment while finishing the current one to streamline your movements.
• Fueling: Don’t forget to hydrate and fuel during the race. A little carb boost can go a long way in keeping your energy levels up!

Conclusion:

Raeiz, you're already in a solid position, but every athlete knows there's always room for improvement. Remember, "The only bad workout is the one that didn’t happen!" Keep pushing your limits and working on those areas where you can gain an edge. Consistency is key, and with the right training and focus, you'll see those numbers drop faster than a heavy sled on the floor! 💥

With each race, you're not just competing against others; you're competing against your previous self. So lace up those shoes, hit the gym, and let’s make the next race even better! Remember, I’m here to guide you through every step of the way. You got this! 💪

Catch you in the roxzone,

The Rox-Coach