Bin Mohd Noor Muhammad Raffli Hyrox Result

Overall Performance:

Hey Muhammad, first off, congrats on completing the 2024 Hong Kong Hyrox race! Finishing in the top 26% of 2712 competitors is no small feat, so give yourself a pat on the back. Your overall time of 01:43:50 puts you in a solid position, especially considering the fierce competition. However, let's dive into the nitty-gritty.

Your total running time of 00:54:28 is a bit slower than the average, suggesting that you might lean more towards the strength side of the Hyrox spectrum. It seems you kicked off the race with a strong start but slightly misjudged your pacing—your Running 1 was 31 seconds slower than average. You might have started too fast or perhaps just didn't find your groove early on. Keep in mind that Hyrox is a hybrid beast, and balancing both running and strength is your best bet for improvement. So, let’s get you dialed in for the next one!

Segments to Improve:

Now, let’s break down the segments where you can really level up:

• Burpees Broad Jump: You clocked in at 00:07:26, which was a whopping 32 seconds slower than average. This is one of your biggest areas for improvement. Focus on explosive movements. Try practicing burpee box jumps in your training. Aim for speed and efficiency—get up and over that box like it’s a hot date running away.
• Sled Pull: At 00:06:08, you were 7 seconds slower than average. Work on your grip strength and core stability with deadlifts and farmer’s carries. Short, intense sled pulls can also help simulate the race environment—just don’t forget to breathe, or you might end up as red as a ripe tomato! 🍅
• Farmers Carry: You spent 00:03:08 here, which is 33 seconds slower than average. To improve, incorporate heavy carries into your routine. Try walking lunges while holding weights, or simply carry kettlebells in both hands and see how far you can go without turning into a human pretzel.
• Sled Push: You finished this segment in 00:03:15, 13 seconds faster than average, but there’s still room to grow. Focus on your leg drive and push mechanics. Squat variations and leg presses in training will help you build that necessary power. Just remember, the sled is not a couch; it doesn’t want to hang out with you!

Overall, your running segments 5, 6, and 7 were slower than the average, especially the last two. This indicates that you might have fatigued more than expected. Make sure to practice transitions and recovery during your training. This will help you maintain your pace throughout the race.

Race Strategies:

Now, let’s talk strategy. Here’s how you can crush it during your next race:

• Pacing: Start strong but controlled. Aim for a consistent pace that you can maintain for the entire race. Use your first running segment to ease into the race rather than sprinting out of the gate.
• Transitions: Focus on minimizing time spent in the Roxzone. Practice quick transitions by keeping your gear organized and rehearsing how to switch from running to exercises in a seamless manner. Think of it as a dance; if you fumble the steps, it’s a bit awkward!
• Mindset: Stay positive. When the going gets tough, remember why you’re doing this. Visualize your success and maintain a strong mental game. As they say, “It’s not about the destination, it’s about the journey—and maybe a few good selfies along the way.” 📸

Conclusion:

To sum it all up, Muhammad, you're already in a great position, but there’s always room for growth. Focus on those key segments, work on your pacing, and keep your transitions sharp. Remember, you’re not just racing against others, but against yourself. Every second counts, and every rep matters. So, gear up for some hard work! “Success isn't given, it’s earned.” 💪

Keep pushing, stay focused, and let’s turn those weaknesses into strengths. The Rox-Coach believes in you! Now go crush those training sessions and come back even stronger for your next Hyrox challenge! 💥🏆