Ahmad Kashif Hyrox Result

Overall Performance:

Kashif Ahmad delivered a solid performance in the 2024 Manchester Hyrox race, finishing in the top 91% overall and top 90% in his age group (40-44). His overall time was 01:46:43, with a total running time of 00:47:06, which is considerably faster than the average by 04:49 minutes. His best running lap was timed at 00:05:43.

In terms of pacing, Kashif's performance in the earlier running segments, including Running 1 to Running 4, indicates that he started the race significantly faster than the average speed. This indicates that Kashif has a strong running profile, but may need to work on his pacing to ensure he does not exhaust his reserves too early in the race.

His Roxzone performance is impressive, as he managed to complete this segment 02:59 minutes faster than the average, indicating good overall fitness and effective transition times. This suggests that Kashif has the potential to improve his overall rank significantly with targeted training in specific areas.

Segments to Improve:

• Wall Balls: Kashif's performance in the Wall Balls segment was considerably slower than average, taking an additional 05:07 minutes. To improve in this area, Kashif could focus on exercises that build full-body strength and endurance, such as kettlebell swings, thrusters, and medicine ball slams. Practicing the actual Wall Balls exercise with a focus on form and technique will also be beneficial.
• Sandbag Lunges: Kashif took an additional 01:44 minutes in the Sandbag Lunges segment. Training should focus on lower body strength and endurance, with exercises like weighted lunges, deadlifts, and squats. Additionally, practicing lunges with a sandbag can help improve form and build specific muscle groups needed for this segment.
• Burpees Broad Jump: With an additional 01:12 minutes taken in this segment, Kashif could benefit from plyometric exercises, such as box jumps and burpees, to build explosive strength and improve his broad jump. Core strengthening exercises would also aid in the quick movements required for burpees.
• Farmers Carry: Kashif was slower than average in the Farmers Carry segment by 00:42 minutes. He could focus on grip strength exercises, like dead hangs and wrist curls, along with full-body strength workouts. Practicing the Farmers Carry with increasing weights can also help improve performance in this segment.
• Ski Erg: Kashif was slower by 00:22 minutes in the Ski Erg segment. He should focus on building upper body strength and cardiovascular endurance, with exercises like pull-ups, rowing, and high-intensity interval training (HIIT). Regular practice on the Ski Erg with focus on technique can also help improve his performance.

Race Strategies:

Kashif should focus on pacing himself effectively during the race, ensuring he maintains a consistent speed throughout, rather than starting too fast. This would help conserve energy and prevent early exhaustion. Kashif could also benefit from strength training, particularly for the Wall Balls, Sandbag Lunges, and Farmers Carry segments, to improve his overall performance. Regular practice of these specific exercises with a focus on form and technique can help reduce his segment times. In addition, improving cardiovascular endurance with high-intensity interval training can help improve both his overall running and Ski Erg performance.