El Khalfi Süraya Hyrox Result

Overall Performance

Süraya El Khalfi demonstrated a strong performance in the 2024 Amsterdam HYROX race, securing a place in the top 25% of participants. Standout performances in running, as evidenced by a total running time that was 2 minutes 49 seconds faster than the average, significantly contributed to El Khalfi's overall ranking. It's apparent that running is a strength for El Khalfi, and she was able to maintain a steady pace throughout the race, with all running segments falling within a 38-second range. It's worth noting that running segments 3 and 4 were significantly faster than the average, indicating a potential strategy of increasing speed in the middle of the race.

Segments to Improve

• Wall Balls: El Khalfi's performance in the Wall Balls segment was significantly slower than the average, adding an extra 1 minute 49 seconds to her overall time. To improve, she should incorporate more functional, full-body strength exercises into her training routine, such as squats and kettlebell swings. Additionally, practising the wall ball throw technique can greatly enhance performance in this segment.
• Sled Pull: The Sled Pull segment was another area of difficulty, with El Khalfi taking 51 seconds longer than the average. To improve this, she should focus on building her lower body and core strength. Exercises such as deadlifts, lunges, and planks can be particularly beneficial. She should also practice the sled pull technique to ensure she is using her strength efficiently.
• Roxzone: The Roxzone time was 6 seconds slower than the average, suggesting that transitions between exercises could be improved. Increasing overall fitness levels through HIIT workouts can help improve transition times, as well as practising transitions between exercises in training.
• Farmers Carry: The Farmer's Carry was another slow segment for El Khalfi, taking 43 seconds longer than average. To improve, she should focus on grip strength and endurance exercises such as farmer's walks, dead hangs, and wrist curls. She should also ensure she is using the correct form during the carry to prevent fatigue.

Race Strategies

El Khalfi should consider the following strategies for future races:

• Maintain a steady pace in the initial running segments: While El Khalfi is a strong runner, she started slightly slower than the average in the first running segment. Starting off at a slightly faster, but still comfortable, pace could save valuable seconds.
• Incorporate active recovery: Considering the slower Roxzone time, El Khalfi should try to incorporate active recovery during transitions, such as deep breathing and dynamic stretching, to maintain energy levels and speed up recovery between segments.
• Focus on technique: In strength-based exercises, focusing on technique can help ensure energy is used efficiently. This is particularly important in segments such as the sled pull and farmer's carry, where correct form can make a significant difference.