Hamid Abdul Hadi Hyrox Result

Overall Performance:

Abdul Hadi, you put in a commendable effort at the 2024 Hong Kong Hyrox event, finishing with an overall time of 02:04:42. That places you in the top 33% of 2712 athletes, which is no small feat! Your rank of 238 in the 35-39 age group shows you're holding your own amongst some tough competition. Now, let’s talk about pacing. It seems you might have hit the gas too hard at the start, especially in your first two running segments, which were significantly slower than average. Your total running time of 01:07:34 indicates a bit of a runner profile, but it seems you're still finding that sweet spot between speed and strength. And hey, who doesn't want to be a little faster on the run? Just remember, you’re not being chased by a bear out there—yet! 💪

Segments to Improve:

Looking closely at your performance, the segments that stand out for improvement are:

• Running 1 and Running 2: Both segments were slower than average, indicating a pacing issue. To boost your speed, try interval training. For instance, sprint for 1 minute at a high intensity, then recover for 2 minutes. Repeat this for 20-30 minutes. Aim to do this once a week.
• Wall Balls: Your performance here was right in the middle of the pack, but there's room for improvement. Focus on your form; make sure you're squatting deep enough and using your legs to drive the ball up. Integrate wall ball drills into your weekly routine, focusing on high repetitions at a controlled pace.
• Sandbag Lunges: You were 31 seconds slower than the average. Incorporate sandbag lunges into your strength program. Perform 3 sets of 10-12 lunges each leg, focusing on maintaining a strong core and proper form. Remember, the sandbag should feel like it’s part of you—like your trusty sidekick, not a stranger from the gym!
• Other Running Segments: Your Running 4 segment saw a significant slowdown. This might be due to fatigue from earlier segments. Consider adding tempo runs to your training. Run at a pace that is challenging but sustainable for 20-30 minutes, once a week.

Race Strategies:

Now, let’s add some strategy to your Hyrox game plan:

• Pacing Strategy: Start your race at a comfortable pace. You might feel great, but holding back a bit early will pay off later. Think of it as saving your energy for the 'real' race—when you can unleash that beast mode!
• Transition Practice: The Roxzone time of 00:09:50 is faster than average, which is great! However, there’s always room for improvement. Practice quick transitions in training; set up your stations and time yourself. The quicker you transition, the less your muscles will have to think about it. You want to be in and out like a ninja in a snack bar! 🥷
• Breathing Techniques: During intense segments, make sure you have a breathing rhythm. This can help you maintain your energy levels throughout the race. Practice breathing in for a count of 3 and out for a count of 5 during your workouts to establish a rhythm.

Conclusion:

Abdul Hadi, you've got the grit and determination that many athletes envy. Remember, "Success is the sum of small efforts, repeated day in and day out." So keep chipping away at those weaknesses, and soon enough, you’ll see them transform into strengths. Keep pushing your limits, and don’t forget to enjoy the process! After all, it’s not just about crossing the finish line; it’s about the journey along the way. 💥🏆

And hey, next time you’re feeling tired during a workout, just remember: the only bad workout is the one you didn’t do! Keep that fire burning, and let’s see what you can achieve in your next race. You've got this! - The Rox-Coach