El Haddad Hassan Performance Analysis

Overall Performance

Hassan El Haddad delivered a commendable performance at the 2024 Amsterdam Hyrox race, placing in the top 15% overall and top 17% within his age group. His total time was 01:16:37, with a total running time of 00:38:03, which was 00:55 faster than average, indicating a strong running profile. However, the analysis of the initial running segments (Running 1 to Running 4) suggests that Hassan may have started the race too fast, as his Running 1 was significantly faster than average. His performance indicates a strong running ability with room for improvement in strength-based exercises to enhance his hybrid profile.

Segments to Improve

• Wall Balls: This segment was 01:18 slower than average, placing it in the 91st percentile.
  • Technique Improvement: Focus on maintaining a consistent breathing pattern and using more leg drive to ease the strain on the arms. Practice squatting deeper to generate more power.
  • Training Drills: Incorporate wall ball drills with varying weights and heights to build endurance. Perform high-rep sets with lighter balls and lower-rep sets with heavier balls.
  • Strength Training: Implement lower body strength exercises like squats and lunges to improve leg power.
• Burpees Broad Jump: This was 01:05 slower than average, in the 92nd percentile.
  • Technique Improvement: Focus on minimizing transition time between the burpee and the jump. Practice efficient movement patterns to conserve energy.
  • Training Drills: Perform burpee intervals with a focus on explosiveness during the jump phase. Include plyometric exercises like box jumps to enhance power.
  • Endurance Training: Incorporate high-intensity interval training (HIIT) to improve cardiovascular endurance under fatigue.
• Sled Pull: This was 00:47 slower than average, placing it in the 88th percentile.
  • Technique Improvement: Adopt a lower body position to increase leverage and use a hand-over-hand technique efficiently.
  • Training Drills: Practice sled pulls with varying weights to build specific muscle endurance. Include exercises like bent-over rows to strengthen the pulling muscles.
  • Core Stability: Incorporate core stability exercises to maintain posture during the pull.
• Rowing: This was 00:12 slower than average, in the 84th percentile.
  • Technique Improvement: Focus on maintaining a strong and consistent stroke rate. Work on power transfer from legs to arms.
  • Training Drills: Include interval rowing sessions that emphasize stroke efficiency. Perform power strokes over short distances to develop explosiveness.
  • Upper Body Strength: Engage in exercises like pull-ups and lat pull-downs to enhance rowing power.

Race Strategies

• Pacing Strategy: Adopt a more conservative start to avoid early fatigue. Aim for a more consistent pace throughout the race, balancing between running and strength exercises.
• Efficient Transitions: Work on improving transition times within the Roxzone to conserve energy and maintain momentum. Practice quick transitions in training to simulate race conditions.
• Compromised Running: Integrate compromised running drills into training by alternating between strength exercises and running to simulate race fatigue. Focus on maintaining form and speed in the running segments following strength exercises.