Hammich Saida Hyrox Result

Overall Performance:

Saida Hammich showcased a notable performance in the 2024 Bordeaux HYROX race, finishing in the top 30% of all athletes and top 26% of her age group. Her overall time was 02:04:48, with a total running time of 00:59:55, which was 03:07 faster than the average, indicating a strong runner profile. Notably, Saida demonstrated exceptional strength in the sled push and pull segments, significantly outperforming the average times, which suggests a balanced hybrid profile with a slight inclination towards running. However, the race began with a slower pace in the first running segment, suggesting initial pacing issues. The roxzone time was slower than average, pointing towards potential improvements in fitness and transition efficiency.

Segments to Improve:

• Burpees Broad Jump: Saida's performance in the burpees broad jump was significantly slower than average, indicating a need for improvement in explosive power and endurance. Training suggestions: Incorporate plyometric training twice a week, focusing on exercises like box jumps, squat jumps, and lunge jumps to improve explosive strength. Additionally, practice burpees with added weight vests to increase endurance and power.
• Roxzone: The slower roxzone time suggests a need for enhanced overall fitness and faster transition times. Training suggestions: Implement workouts that mimic the race's structure, combining strength exercises with short runs to improve transition times. Practice quick transitions between exercises in training sessions to reduce roxzone time.
• Rowing: Saida's rowing split was slower than average, indicating room for improvement in technique and endurance. Training suggestions: Focus on rowing technique drills, emphasizing leg drive and proper sequencing. Incorporate interval training on the rower, with periods of high intensity followed by recovery to improve cardiovascular endurance and rowing efficiency.

Race Strategies:

To capitalize on her running strength while addressing weaker segments, Saida should consider the following strategies during races:

• Start conservatively: Given the initial slow pace in the first running segment, starting the race at a conservative pace can help conserve energy for stronger performance in subsequent segments.
• Explosive training focus: Given the significant time lost in the burpees broad jump, focusing on explosive strength training can help improve performance in this and similar segments.
• Transition efficiency: Work on minimizing time spent in the roxzone by practicing quick transitions between exercises during training. This can be achieved by setting up a mock race environment and running through the transitions repeatedly.
• Technique refinement: For segments like rowing where technique plays a significant role, dedicating time to technique drills can lead to substantial performance improvements.
• Endurance and pacing: Given the slower start and faster finish, working on pacing strategies during training can help distribute energy more evenly throughout the race, potentially improving overall time.

By focusing on these areas of improvement and leveraging her strengths, Saida Hammich is well-positioned to enhance her performance in future HYROX races.