Sheikh Hadia Hyrox Result

Overall Performance:

Hadia, first off, congratulations on your performance in the 2024 Dallas HYROX! Finishing with an overall time of 01:35:14 and ranking 264 out of 613 athletes puts you in the top 43%. That's no small feat! It’s clear you have a solid base of endurance and a strong running profile, as evidenced by your total running time of 00:44:48, which is 03:43 faster than average. This means you can run! However, your pacing shows some room for improvement. In particular, your running segments indicate that you may have started a bit too fast in the first lap, which is a common rookie mistake. Remember, this is a marathon, not a sprint, and pacing is key to maintaining energy throughout the race.

From the looks of your results, you have a hybrid athlete profile – you excel in running but have some work to do on the strength side of things. Let’s harness that running speed and develop your strength to take your performance to the next level. As David Goggins says, “You are not going to find a way. You are going to make a way.” It’s time to make a way, Hadia!

Segments to Improve:

Now, let’s dive into the segments that need your attention:

• Wall Balls (00:07:44) - 88th Percentile: This was your slowest segment, and it cost you precious seconds. Focus on technique first. Ensure you maintain a strong squat and engage your core. Practice with lighter weights to master the motion before scaling up. Aim for sets of 10-20 reps with a focus on explosive movement. Try these drills:
  • Wall Ball Shots: 3 sets of 15-20 reps, focusing on form and speed.
  • Squat to Overhead Press: 4 sets of 10 reps to build strength and coordination.
• Burpees Broad Jump (00:07:48) - 75th Percentile: This segment took a hit, too. Burpees can be taxing, especially when fatigue kicks in. To improve your efficiency:
  • Practice Burpees with a focus on speed; aim for 3 sets of 10-15 reps at high intensity.
  • Incorporate Broad Jumps with a focus on explosiveness; do 4 sets of 5 jumps, resting adequately in between.
• Farmers Carry (00:02:45) - 81st Percentile: Holding onto the weights shouldn’t feel like holding onto your last slice of pizza! Focus on grip strength and core stability. To improve:
  • Kettlebell Carries: 4 sets of 30 meters, alternating hands.
  • Deadlifts: 4 sets of 8-10 reps to strengthen your posterior chain.

Remember, the key to improving these segments is consistency! Incorporate these exercises into your weekly routine, and don’t shy away from pushing your limits. You’ve got this!

Race Strategies:

During your next race, keep these strategies in mind:

• Pacing: Start the first running segment at a controlled pace. If you feel great, you can always pick it up in the later segments. Consider a negative split strategy where the second half of your race is faster than the first. This is where champions are made!
• Transition Time: Work on your rest periods between exercises. The roxzone time of 00:07:38 is slightly slower than average. Implement quick transitions in training by reducing downtime. Set a timer and try to transition from one exercise to another in under 10 seconds.
• Breathing Techniques: Practice controlled breathing during your exercises, especially in the high-intensity segments. Deep breaths can help maintain your heart rate and reduce fatigue.

Conclusion:

Hadia, you have all the tools to take your Hyrox performance to the next level! Remember, it's not about being the best; it's about being better than you were yesterday. Keep pushing, keep grinding, and always strive for progress. The results may not come overnight, but they will come if you keep showing up. As Jocko Willink says, “Discipline equals freedom.” So, let’s get disciplined in those workouts!

Stay motivated, stay focused, and keep that fire burning. You’re capable of achieving greatness! Now, let’s get to work. 💪🏆

With the right mindset and effort, there’s no limit to what you can accomplish. See you at the next race! This is The Rox-Coach, signing off.