Ramjam Haamid Hyrox Result

Overall Performance

Haamid Ramjam delivered a commendable performance in the 2024 Cape Town Hyrox race, ranking 136th overall and 43rd in his age group. His total race time was 01:29:11, placing him in the top 34% of all participants. Notably, his performance in strength-based exercises like the Sled Push and Wall Balls was exceptional, ranking in the 7th and 22nd percentiles, respectively. Haamid appears to have a strong hybrid profile, excelling in strength components, yet his Total Running Time was 02:12 slower than the average, indicating that running might be an area to target for improvement. Observing his early splits, it seems he might have started too slowly, as his initial running segments were consistently slower than the average, suggesting a need for better pacing strategies.

Segments to Improve

• Running: Haamid's total running time was slower than average, highlighting a need for enhanced endurance and speed. To improve, consider incorporating interval training and tempo runs into his routine. Interval training can include 400m repeats at a faster-than-race pace with short recovery periods, while tempo runs should focus on maintaining a steady pace slightly faster than his race pace for extended periods. Additionally, working on form corrections to improve running economy, such as maintaining an upright posture and a quick cadence, can be beneficial.
• Burpees Broad Jump: Being 00:24 slower than average, Haamid can improve his explosive power and agility. Incorporate exercises like box jumps and plyometric push-ups to enhance power. Form corrections, such as maintaining a tight core and ensuring adequate hip extension during the jump, will also aid in efficiency.
• Roxzone: Haamid spent 00:07 longer than average in transition. To improve, practice transition drills that simulate race conditions, focusing on quick, efficient movement between stations. Including high-intensity circuit training can enhance overall fitness and transition speed.
• Farmers Carry: With a time 00:12 slower than average, improving grip strength and core stability is crucial. Exercises like deadlifts, kettlebell swings, and loaded carries should be prioritized to enhance performance in this segment.
• Sled Pull: With room for a 00:22 improvement, focus on building upper body strength and endurance through exercises like pull-ups and rowing machine workouts to boost power and efficiency in the sled pull.

Race Strategies

• Implement a more balanced pacing strategy from the start to avoid early fatigue. This can be achieved by maintaining a consistent pace that is slightly faster than the average for the initial laps.
• Focus on conserving energy during running segments to maintain strength for subsequent exercises. This involves practicing compromised running scenarios where running is done after strength exercises to simulate race fatigue.
• Enhance mental resilience and focus during transitions to minimize time spent in the Roxzone. This can be practiced by incorporating mental toughness training, such as visualization techniques and mindfulness exercises.