Braham Habib Hyrox Result

Overall Performance:

Habib, your performance at the 2024 Madrid Hyrox was commendable, landing you in the top 41% of over a thousand athletes! That's no small feat! Your overall time of 01:23:40 shows that you’ve got the grit to push through. However, a key observation is that your total running time of 00:45:35 was slower than average by 03:47, suggesting that we need to sharpen your running efficiency. From the splits, it looks like you might have started a bit too cautiously in Running 1, which could have set a slower tone for your pacing throughout the race. It’s like running a marathon at a sprint pace—what’s the fun in that? You’ve got a solid foundation in strength-based movements, as evidenced by your exceptional performance in the Sled Push and Farmers Carry, which were significantly faster than average. This indicates that you're more of a hybrid athlete, but to really turn up the heat, we need to work on your running endurance and transition efficiency. Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Let’s turn those dreams into reality! 💪

Segments to Improve:

• Running 1: Your first running segment (00:06:05) was 1:33 slower than average, which can impact your overall pacing. Focus on starting strong but controlled. Incorporate interval training with varied pacing—do 400m sprints followed by 200m jogs to mimic race conditions.
• Running 2 and 3: Both segments showed a slower pace compared to averages. Try hill sprints to build strength and endurance; aim for 5-10 sets of 30-second sprints uphill with a walk back for recovery.
• Roxzone: Your transition time of 00:08:29 was significantly slower than average, indicating potential resting or inefficiency. Practice quick transitions by setting up mock race conditions where you move from one exercise to another with minimal downtime. Time yourself and aim to reduce that by 10% each week.
• Ski Erg and Sled Pull: While your Ski Erg was faster than average, you still need to strengthen your endurance. Incorporate longer Ski Erg sessions, gradually increasing your time up to 15-20 minutes, maintaining a steady pace to build stamina.

Remember, “It’s not whether you get knocked down; it’s whether you get up.” – Vince Lombardi. Every segment is a chance to improve.

Race Strategies:

• Pacing: Start strong but controlled. Aim to keep an eye on your watch, ensuring you don’t fall behind early. Consider a negative split strategy, pushing harder in the second half once you’ve found your rhythm.
• Breathing Techniques: Practice rhythmic breathing, especially during the running segments. It’ll help improve your oxygen intake and maintain stamina. Inhale for three steps, then exhale for two.
• Mindset: Visualize your splits during training. See yourself hitting those target times and crushing them on race day. It’s all in your head! “The only limits that exist are the ones you place on yourself.”
• Nutrition: Fuel your body with the right nutrients before the race. Hydration and carbs are key—think of them as the rocket fuel for your Hyrox spaceship. 🚀

Conclusion:

Habib, you’ve shown incredible potential and you’re well on your way to mastering the Hyrox game. By focusing on improving your running endurance and transition efficiency, you’ll not only shave off valuable seconds but also unlock a new level of performance. Just remember, “It’s not about being the best. It’s about being better than you were yesterday.” So, lace up those shoes and let’s get after it! You got this! 💥🏆 The Rox-Coach is here to support your journey!