Hagigi Vahid Hyrox Result

Overall Performance

Vahid Hagigi performed well in the 2023 World Championships Hyrox race in Manchester. He achieved an overall rank of 19 out of 30 athletes, placing him in the top 63% of competitors. In his age group (65-69), he ranked 7th out of 11 athletes, also in the top 63%. His overall time was 01:39:41, with a total running time of 00:00:00, which was an impressive 46:07 faster than the average. His best running lap was completed in 00:04:13.

Based on the splits analysis, Vahid performed better than the average in the running 1, sled push, running 3, burpees broad jump, running 5, rowing, and running 6 segments. He was slightly slower than the average in the ski erg, running 2, sled pull, running 4, farmers carry, running 7, sandbag lunges, and wall balls segments.

Segments to Improve

1. Wall Balls: Vahid lost significant time during the wall balls segment, being 02:55 slower than the average. To improve this performance, he should focus on increasing his upper body strength and endurance. Incorporating exercises such as overhead presses, push-ups, and shoulder presses can help build the necessary strength for wall balls. Additionally, practicing proper form and technique, including maintaining a consistent rhythm and breathing pattern during the exercise, can lead to improved efficiency.

2. Sled Pull: Vahid struggled with the sled pull, being 01:54 slower than the average. To enhance his performance in this segment, he should work on developing his lower body strength and power. Exercises like squats, deadlifts, and lunges can help strengthen the muscles used in sled pulling. Implementing specific drills that mimic the movement of sled pulling, such as sled drags or prowler pushes, can also improve his technique and speed.

3. Farmers Carry: Vahid took 00:38 longer than the average in the farmers carry segment. To improve his performance in this area, he should focus on developing grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and pull-ups can help strengthen his grip. Additionally, incorporating cardio workouts that target the muscles used in the farmers carry, such as rowing or battle ropes, can improve his overall endurance.

4. Ski Erg: Vahid was 00:19 slower than the average in the ski erg segment. To enhance his performance in this area, he should focus on improving his cardiovascular endurance and technique on the ski erg machine. Implementing interval training on the ski erg, alternating between high-intensity sprints and lower-intensity recovery periods, can help improve his overall speed and efficiency. Additionally, practicing proper form and technique, including engaging the core and utilizing the legs for power, can lead to better performance.

5. Sandbag Lunges: Vahid took 00:11 longer than the average in the sandbag lunges segment. To improve his performance in this area, he should work on developing leg strength and stability. Exercises such as squats, lunges, and step-ups can help strengthen the muscles used in lunges. Incorporating balance and stability exercises, such as single-leg stance or Bosu ball exercises, can improve his overall stability during sandbag lunges.

Strategies

- Vahid should focus on maintaining a consistent pace throughout the race to avoid burnout and conserve energy for the later segments where he may struggle.
- He should consider implementing a strategy of breaking up the more challenging segments into smaller sets or intervals, allowing for short rests in between to maintain a steady pace.
- Prioritizing form and technique during each exercise will help minimize energy expenditure and maximize efficiency.
- Vahid should also consider practicing transitions between exercises to minimize time spent in the roxzone and maintain momentum throughout the race.

By implementing these strategies and focusing on improving the identified areas, Vahid Hagigi can enhance his performance in future Hyrox races and continue to excel in his age group.