Basmenji Maryam Hyrox Result

Overall Performance

Maryam Basmenji had a solid performance in the 2023 Hyrox race in Chicago. She finished with an overall rank of 225, which puts her in the top 29% of 768 athletes. In her age group (40-44), she ranked 43rd, placing her in the top 31% of 137 athletes. Her overall time was 01:43:37, with a total running time of 00:56:01, which was 04:58 slower than the average.

Maryam's best running lap was 00:04:58, which was 00:29 faster than the average. However, she struggled in some segments, particularly Running 2, Running 3, Running 5, Running 6, and Running 7, where she was slower than the average by 00:43, 01:05, 00:50, 00:53, and 00:46, respectively. Additionally, her time in the Roxzone was 00:09:11, which was 01:07 slower than the average. Her performance on the Ski Erg was also slower than the average by 00:26.

Segments to Improve

1. Running 2: Maryam was 00:43 slower than the average in this segment. To improve her performance, she should focus on increasing her running speed and endurance. Interval training, such as high-intensity interval training (HIIT), can be beneficial. Incorporating hill sprints and tempo runs into her training routine will help her build strength and enhance her running performance.

2. Running 3: Maryam was 01:05 slower than the average in this segment. To improve her performance, she should work on her running form and technique. Incorporating drills such as high knees, butt kicks, and strides into her training routine will help improve her running mechanics. Additionally, she should focus on increasing her running endurance through long-distance runs and tempo runs.

3. Running 5: Maryam was 00:50 slower than the average in this segment. To improve her performance, she should focus on increasing her running speed and endurance. Interval training, such as fartlek runs and tempo runs, can be beneficial. Incorporating plyometric exercises like jump squats and box jumps into her training routine will also help improve her explosive power.

4. Running 6: Maryam was 00:53 slower than the average in this segment. To improve her performance, she should work on her running form and technique. Incorporating drills such as A-skips, B-skips, and lateral lunges into her training routine will help improve her running mechanics. Additionally, she should focus on increasing her running endurance through long-distance runs and tempo runs.

5. Running 7: Maryam was 00:46 slower than the average in this segment. To improve her performance, she should focus on increasing her running speed and endurance. Interval training, such as interval sprints and hill repeats, can be beneficial. Incorporating strength training exercises like lunges, squats, and deadlifts into her training routine will also help improve her running performance.

6. Ski Erg: Maryam was 00:26 slower than the average in this segment. To improve her performance on the Ski Erg, she should focus on improving her upper body strength and endurance. Incorporating exercises like push-ups, pull-ups, and rows into her training routine will help build her upper body strength. Additionally, she should practice interval training on the Ski Erg to improve her speed and endurance.

Strategies

1. Pacing: Maryam should focus on maintaining a consistent pace throughout the race. It is important for her to start at a comfortable pace and gradually increase her speed as the race progresses. Avoiding starting too fast and burning out early will help her maintain a strong performance throughout the entire race.

2. Transitions: Maryam should work on improving her transition time in the Roxzone. This can be achieved by practicing quick and efficient transitions during her training sessions. Incorporating specific drills that simulate the transitions between exercises will help her become more efficient in this aspect of the race.

3. Strength Training: Maryam should prioritize strength training exercises in her training routine. This will help improve her overall strength and power, which are crucial for performing well in the strength-based segments of the race. Incorporating exercises like squats, deadlifts, lunges, and kettlebell swings will help develop her lower body and core strength.

4. Endurance Training: Maryam should include endurance training in her routine to improve her overall stamina and running performance. This can be achieved through long-distance runs, tempo runs, and interval training. Focusing on both aerobic and anaerobic endurance will help her maintain a strong performance throughout the race.

By implementing these strategies and incorporating the suggested exercises, drills, and training routines, Maryam can improve her performance in the Hyrox race and achieve better results in future competitions.