Bilson Rubinstein Amir Hyrox Result

Overall Performance

Amir Bilson Rubinstein demonstrated a commendable performance in the 2024 Ciudad de Mexico Hyrox event, finishing in the top 8% of all competitors and in the top 11% of his age group. His overall time was 01:18:47, a notable achievement for a competitive race of this nature.

However, Amir's total running time was 00:41:52, which was 02:00 slower than the average, suggesting that he could benefit from improved running endurance and speed. Despite his slower running time, Amir displayed consistent performances in the first four running segments, but he started slower than average and gradually increased his speed. This indicates a careful pacing strategy, which could be fine-tuned for better performance.

Interestingly, Amir seems to possess a stronger profile in strength-based exercises as he performed exceptionally well in segments such as 'Sled Push', 'Sled Pull', 'Sandbag Lunges', and 'Wall Balls' where he was faster than average. This suggests that he has a good balance of strength and endurance, a crucial aspect for a hybrid race like Hyrox.

Segments to Improve

• Running: As running forms a significant part of the race, focusing on improving running speed and endurance could lead to a substantial decrease in overall time. Interval training, incorporating both shorter, high-intensity sprints and longer, lower-intensity runs, could help improve Amir's running performance. It would also be beneficial to include hill training and tempo runs in his routine.
• Farmers Carry: Amir's performance in the 'Farmers Carry' segment was slower than average, indicating a potential area for improvement. Strengthening the forearms, shoulders, and core through exercises such as wrist curls, shoulder shrugs, and plank variations could help improve his performance in this segment.
• Ski Erg: Amir's 'Ski Erg' performance was slower than average, suggesting a need for improvement. Specific strength training focusing on the lats, triceps, and core, as well as high-intensity interval training (HIIT) on the Ski Erg machine, could enhance his performance in this segment.
• Roxzone: Although Amir's 'Roxzone' time was faster than average, there is still room for improvement. This segment requires a mix of physical strength and efficient transitioning between exercises. Incorporating full-body strength exercises and practicing swift transitions between different exercises could help improve his 'Roxzone' time.

Race Strategies

Amir could consider implementing the following strategies during the race:

• Pacing: Amir started the race slower than average but gradually increased his speed. While this is a good strategy to avoid early burnout, he could benefit from starting at a slightly faster pace and maintaining a consistent speed throughout the race.
• Transitioning: Swift and efficient transitions between different exercises could help save time. Practicing these transitions during training could help Amir improve his overall performance.
• Endurance Training: Since the total running time is a significant portion of the overall race, increased focus on endurance training could help improve Amir's running time without compromising his strength performance.