Mohammed Musni Ahmad Syaadiq Hyrox Result

Overall Performance

Ahmad Syaadiq Mohammed Musni had a solid performance in the 2023 Singapore HYROX race. With an overall rank of 75 out of 126 athletes, he placed in the top 59% of competitors. In his age group (35-39), he ranked 18th out of 30 athletes, placing in the top 60%. His overall time was 01:59:49, and his total running time was 00:52:47, which was 03:13 faster than the average time.

Ahmad's best running lap was 00:04:46, which was 00:29 faster than the average time.

Segments to Improve

1. Sled Pull: Ahmad's time of 00:13:26 for the Sled Pull was 05:42 slower than the average time. To improve in this segment, Ahmad should focus on building strength and improving his technique for pulling the sled efficiently. Exercises such as deadlifts, bent-over rows, and Romanian deadlifts can help improve his pulling strength. Additionally, practicing proper sled pulling technique, including engaging the core, maintaining a strong grip, and using the legs to generate power, will be beneficial.

2. Wall Balls: Ahmad's time of 00:12:20 for the Wall Balls segment was 02:29 slower than the average time. To improve in this segment, Ahmad should focus on developing his upper body and leg strength, as well as improving his coordination and accuracy. Exercises such as squats, lunges, shoulder presses, and medicine ball throws can help build the necessary strength and coordination. Additionally, practicing wall ball shots with proper form, including squatting to full depth and using the hips and legs to generate power, will be key.

3. Sled Push: Ahmad's time of 00:05:10 for the Sled Push segment was 00:35 slower than the average time. To improve in this segment, Ahmad should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprints and shuttle runs, can help improve his overall fitness levels. Additionally, practicing quick and efficient transitions between exercises during training sessions will help him save time during the race.

4. Running 8: Ahmad's time of 00:09:27 for Running 8 was 00:17 slower than the average time. To improve his running performance, Ahmad should focus on building his endurance and speed. Incorporating interval training sessions, such as tempo runs and fartlek runs, will help improve his running speed. Additionally, including long-distance runs in his training routine will help build his endurance for longer races.

Strategies

1. Pacing: Ahmad's overall pacing was good, as indicated by his faster-than-average total running time. However, he should be cautious not to start too fast and risk burning out later in the race. Finding a consistent pace that he can maintain throughout the race will be key to improving his overall performance.

2. Hybrid Profile: Based on his performance, Ahmad seems to have a hybrid profile, with strengths in both running and strength exercises. To optimize his performance, he should continue to train both aspects but focus on improving his weaknesses in the sled pull, wall balls, sled push, and running 8 segments.

3. Transitions: Ahmad should aim to improve his transition times between segments to save valuable seconds during the race. Practicing quick and efficient transitions during training sessions will help him become more proficient in this aspect.

In conclusion, Ahmad Syaadiq Mohammed Musni had a commendable performance in the 2023 Singapore HYROX race. To improve his performance, he should focus on specific areas such as the sled pull, wall balls, sled push, and running 8. By incorporating specific training strategies and techniques, including strength exercises, form corrections, and drills, Ahmad can enhance his performance in these areas. Additionally, implementing race strategies such as pacing, hybrid training, and efficient transitions will contribute to his overall improvement in future races.