Haji Mohd Jamil Mohammad Tarmizzy Hyrox Result

Overall Performance:

Mohammad Tarmizzy Haji Mohd Jamil's performance in the 2024 Sports Direct HYROX London places him in the top 51% overall and top 55% in his age group, showcasing a competitive edge among a vast field of athletes. A critical observation from his results indicates a stronger inclination towards strength-based exercises, given his notable achievements in events like the Sled Pull, Burpees Broad Jump, and Sandbag Lunges, where he ranked significantly above average. However, his total running time was considerably slower than the average, suggesting that while he possesses a strong capability in strength-focused challenges, his running endurance and speed may be areas ripe for improvement. His pacing appeared to start too slow in the initial running segments and did not significantly improve, indicating potential issues with either endurance or race pacing strategy.

Segments to Improve:

• Total Running Time: Mohammad's total running time was 15:44 slower than the average, indicating a need to focus on improving running endurance and speed. Incorporating interval training sessions, such as 400m repeats at a faster-than-race pace with equal recovery times, can help improve VO2 max and running efficiency. Long, slow distance runs should also be a staple in his training regime to build endurance. Lastly, tempo runs at a challenging, but sustainable pace can bridge the gap between speed and endurance training.
• Sled Push: Despite being faster than average in this segment, there's room for improvement. Focusing on lower body strength through exercises like squats, leg presses, and deadlifts can increase power. Additionally, practicing with sled drills that mimic the race conditions, varying the weight and speed, can help improve technique and efficiency.
• Ski Erg: To enhance performance in this area, Mohammad could benefit from incorporating more upper body endurance workouts, such as circuit training that focuses on the shoulders, arms, and back. Specific drills on the Ski Erg machine, focusing on technique and consistent pacing, will also be beneficial. Practicing intervals on the Ski Erg with active recovery can help build both strength and endurance in the relevant muscle groups.

Race Strategies:

• Pacing: Developing a more strategic pacing plan for the running segments is crucial. Starting at a moderate pace and gradually increasing intensity can help conserve energy for a strong finish. Using a heart rate monitor during training and races can help Mohammad maintain an optimal pace.
• Transitions: Given his efficient Roxzone time, Mohammad should maintain his quick transitions between exercises. Practicing transitions during training sessions can further enhance his ability to move swiftly from one exercise to the next without unnecessary delays.
• Strength and Running Balance: Mohammad shows a strong preference for strength-based challenges; however, balancing his training to improve running performance is essential. A mixed training approach that equally focuses on strength and endurance will make him a more well-rounded athlete. Implementing cross-training activities like cycling or swimming can also improve cardiovascular fitness without the high impact of running.
• Recovery and Nutrition: Adequate recovery and nutrition play a vital role in an athlete's performance. Integrating active recovery days, proper hydration, and a balanced diet rich in nutrients will support overall fitness and readiness for race day.

By focusing on these targeted improvements and strategies, Mohammad Tarmizzy Haji Mohd Jamil has the potential to significantly enhance his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced profile as a fitness athlete.