Benyahia Hassan Hyrox Result

Overall Performance:

Hassan, first off, congrats on your performance at the 2024 Marseille Hyrox! Finishing 977th overall and 24th in your age group is no small feat, especially in a field of 1474 competitors. You’ve shown that you have a solid running base, with a total running time of 42:12, which is an impressive 1:34 faster than average. This places you in the runner profile category, suggesting that your endurance is a strong asset in your Hyrox arsenal. However, looking at your pacing, it seems you may have started a bit too conservatively in Running 1, which affected your overall momentum. That said, your second running segment was a blistering 4:26, showing that when you find your rhythm, you can really fly! 🏃‍♂️💨

Now, let’s not sugarcoat it: you’ve got some areas that need attention. The Sled Push and Pull, along with the Farmers Carry, are spots where you can definitely improve your efficiency and speed. Remember, every second counts in Hyrox, and with a little focus, you can turn those weaknesses into strengths. Let’s dig into that!

Segments to Improve:

• Sled Push (03:39): This was 40 seconds slower than average. Work on your leg drive and keeping a consistent pace. Focus on your body positioning; make sure your hips are low and your back is straight. A great exercise to enhance this is the sled push drill. Start with lighter weights and gradually increase as you build strength. Aim for 3-4 sets of 20-30 meters with rest in between.
• Sled Pull (05:28): This segment was also slower than average, which suggests a need for upper body strength and core stability. Incorporate TRX rows and resistance band pulls into your training. These will help you build the pulling strength necessary for the sled. 3-4 sets of 12-15 reps should do the trick.
• Farmers Carry (02:35): 22 seconds slower than average indicates that grip strength and core stability could use some work. Practice the Farmers Carry with varying weights, but ensure proper form. Walk 40-50 meters, focusing on keeping your shoulders back and core tight. Add in deadlifts to improve overall grip strength—3 sets of 8-10 reps should suffice.

Race Strategies:

During the race, your pacing strategy should be adjusted slightly. Aim to start a bit more aggressively in the first running segment to avoid falling behind. You want to find that sweet spot where you’re not burning out early but are still pushing yourself to keep up with the field. Consider using a mantra to keep your mind focused: “Stay strong, finish strong!”

Also, focus on your transitions—the Roxzone time of 8:00 was almost a minute slower than average. Use that time to catch your breath, but also practice efficient transitions in training. Do simple drills that involve switching from running to sled pushes, then back to running, to simulate race conditions. Your goal should be to minimize downtime while still allowing yourself to recover adequately.

Conclusion:

Hassan, you’re on the right path! With a bit of targeted training on those segments where you fell short, you can absolutely level up your game for the next Hyrox. Remember, as David Goggins says, “The only way to get to the next level is to embrace the suck.” Embrace that discomfort in training—it’s where the magic happens! 💥

Now, go crush those sleds, own those carries, and let’s make those segments into your strengths for the next race. Keep pushing, keep grinding, and remember: every rep, every second counts. The Rox-Coach is here for you, and together, we’re going to smash those goals! 💪🏆