Ahmed Guesmi Hyrox Result

Overall Performance

Guesmi Ahmed performed well in the HYROX race in Dubai, finishing with an overall rank of 90 out of 359 athletes, putting him in the top 25% of competitors. In his age group (30-34), he ranked 21 out of 84 athletes, also in the top 25%. His overall time was 01:22:55, with a total running time of 00:43:13, which was 03:14 slower than the average.

Guesmi Ahmed showed strength in the running 1 segment, completing it in 00:03:22, which was 00:58 faster than the average. He also performed well in the Ski Erg segment, finishing in 00:04:09, which was 00:15 faster than the average. Additionally, he excelled in the Sled Pull segment, completing it in 00:04:31, which was 00:33 faster than the average. The athlete also demonstrated good performance in the Wall Balls segment, finishing in 00:05:09, which was 01:07 faster than the average. In terms of the Roxzone, Guesmi Ahmed performed well, completing it in 00:04:22, which was 02:04 faster than the average.

Segments to Improve

Based on the splits analysis, there are several segments where Guesmi Ahmed lost significant time. These segments include Running 3, Burpees Broad Jump, Sled Push, Running 4, Rowing, Running 5, and Sandbag Lunges. To improve these segments, the following specific training strategies and techniques are recommended:

1. Running 3: Guesmi Ahmed should focus on improving his running endurance and speed. Incorporate interval training, tempo runs, and hill sprints into his training routine. This will help him build stamina and improve his running performance.

2. Burpees Broad Jump: Guesmi Ahmed can enhance his performance in this segment by practicing explosive exercises such as box jumps, squat jumps, and plyometric push-ups. These exercises will improve his power and agility, enabling him to complete the burpees broad jump more efficiently.

3. Sled Push: To improve his sled push time, Guesmi Ahmed should include strength training exercises that target his lower body, such as squats, lunges, and deadlifts. Additionally, incorporating sled pushes into his training routine will help him specifically work on this segment.

4. Running 4: Guesmi Ahmed should focus on improving his running endurance and speed, similar to the recommendations for Running 3. Incorporating interval training, tempo runs, and hill sprints will help him gain more speed and stamina in this segment.

5. Rowing: Guesmi Ahmed can improve his rowing performance by focusing on his technique and incorporating rowing-specific drills into his training. These drills can include rowing intervals, rowing with resistance bands, and improving his stroke efficiency.

6. Running 5: Similar to the recommendations for Running 3 and Running 4, Guesmi Ahmed should work on improving his running endurance and speed. Incorporate interval training, tempo runs, and hill sprints to enhance his performance in this segment.

7. Sandbag Lunges: Guesmi Ahmed can improve his sandbag lunges by incorporating strength training exercises that target his lower body, such as squats, lunges, and step-ups. Additionally, practicing lunges with a sandbag will help him build strength and stability in this specific movement.

Strategies

To improve overall performance during the race, Guesmi Ahmed should consider the following strategies:

1. Pacing: It is important for Guesmi Ahmed to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early. Instead, aim for a steady pace that allows for efficient completion of each segment.

2. Transition Time: Guesmi Ahmed should work on improving his transition time between segments, particularly in the Roxzone. By practicing quick and efficient transitions during training, he can reduce the time spent in the Roxzone and improve his overall race time.

3. Hybrid Training: Given that Guesmi Ahmed's total running time was slower than average, it would be beneficial for him to focus on improving his running performance. Incorporate more running-specific workouts and drills into his training routine to enhance his running endurance and speed.

Overall, Guesmi Ahmed's performance in the HYROX race in Dubai was commendable, placing him in the top 25% of competitors. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, Guesmi Ahmed can further enhance his performance in future races.