El Aarbaoui Hamid Hyrox Result

Overall Performance:

Hamid, let’s break down your performance at the 2024 Frankfurt Hyrox. You finished with an overall time of 01:16:30, placing you in the top 53% of competitors. That’s solid! Your total running time of 00:34:32 shows that you’ve got a runner’s profile, being 04:01 faster than average. This means you’re quick on your feet, but let’s harness that speed and translate it into strength where you need it most.

Now, looking at your pacing, it seems like you went out strong in the first running segment, clocking in at 00:03:54 (21 seconds faster than average), which is great for setting the tone. However, this fast start may have contributed to some slower segments later in the race, particularly the sled pull and push where you lost a bit of steam. Remember, it's not just about how you start, but how you finish! Think of it like a good joke; it needs a solid setup, but the punchline is everything!

Segments to Improve:

Let’s dive into those segments that are crying out for attention:

• Sled Push: 00:03:11 (34 seconds slower than average)
• Sled Pull: 00:08:45 (4 minutes 25 seconds slower than average)
• Burpees Broad Jump: 00:04:39 (9 seconds slower than average)
• Ski Erg: 00:04:35 (18 seconds slower than average)

These segments show where your strength training needs a serious boost. Here are some actionable strategies:

• Sled Push: Incorporate heavy sled pushes into your routine. Focus on building lower body strength with squats and lunges. Try to increase your weight gradually while maintaining good form. A classic drill is to push the sled for 20-30 meters, rest, and repeat for 4-5 sets. Aim for explosive power here, as it’s all about that drive!
• Sled Pull: For the sled pull, you want to enhance your grip strength and core stability. Incorporate deadlifts and farmer's carries into your weekly training. Additionally, practice pulling the sled with a focus on your posture—keep your back straight and engage your core to avoid injury. Try doing shorter distance pulls at a heavier weight for 5-10 meters at a time.
• Burpees Broad Jump: To improve your burpees and broad jumps, focus on your explosive power. Add box jumps and burpee variations to your training. Aim for 3-4 sets of 8-10 reps of burpees followed by broad jumps. Also, practice your transition between the two movements to reduce any wasted time.
• Ski Erg: For the Ski Erg, technique is key. Make sure you’re engaging your core and using your legs to drive the movement. Implement interval training on the erg: 30 seconds all out, followed by 30 seconds of rest. Aim to do 6-10 rounds. This will help you build both endurance and power.

Race Strategies:

Now, let’s talk race strategies. It’s not just about the workout; it’s about how you execute on race day:

• Pacing: Start strong but don’t go all out. Find a sustainable pace that allows you to maintain energy for the later stages. Think of it as a marathon, not a sprint.
• Transitions: Your roxzone time of 00:05:38 is slightly below average. Work on transitioning quickly between exercises. Set up your gear in a way that minimizes movement during transitions. Practice your flow!
• Mindset: Remember what David Goggins says: “You’re not going to die if you push your body.” Embrace discomfort as part of the process. When the going gets tough, remind yourself why you started this journey.

Conclusion:

Hamid, you’ve got the heart of a lion and the speed of a cheetah. Now let’s build that strength to match! Focus on the areas we discussed, and remember, every time you step into training, you’re one step closer to crushing your next Hyrox.

Keep grinding, keep pushing, and remember: “The only way to achieve the impossible is to believe it is possible.” You’ve got this! 💪💥

Stay committed, stay focused, and let’s turn those weaknesses into strengths. This is just the beginning, and I’m here to help you every step of the way.

Keep hustling, Hamid! I’m The Rox-Coach, and I believe in you. 🏆