Sabet Newsha Hyrox Result

Overall Performance:

Newsha, kudos on your performance at the 2024 London Hyrox event! With a time of 01:34:49, you ranked 811 overall, placing you in the top 53% of 1,523 athletes, and 164 in your age group, which is in the top 57% of 286 competitors. That’s no small feat! Your total running time of 00:46:14 is impressive—02:02 faster than average. Clearly, you have a runner's profile, which is evident in your ability to maintain a strong pace in the running segments. However, it looks like you may have started a bit slower in the first running segment (06:57), which put you behind early on. Remember, in a race like this, pacing is everything! It's like trying to do a burpee after a long night at the pub—pick your moments wisely!

Segments to Improve:

Now, let’s tackle those segments where there’s room for improvement. You’ve got some solid potential to up your game in the following areas:

• Sled Push (00:03:26): This segment was 00:35 slower than average. Focus on building leg power and endurance, as this is crucial for pushing that sled. Try incorporating heavy sled pushes into your routine, focusing on short, explosive bursts. Aim for 4-5 sets of 20 meters with adequate rest in between. Also, consider leg press and squat variations to build overall strength.
• Farmers Carry (00:02:48): You were 00:26 slower than average here. To improve, work on grip strength and core stability. Daily farmer’s walks with heavy kettlebells or dumbbells can be a game-changer. Additionally, integrate planks with weight to boost your core engagement.
• Ski Erg (00:05:30): Being 00:18 slower shows there’s room for improvement. Technique is key here. Focus on your pulling technique and integrate interval training on the Ski Erg. Try 30 seconds of max effort followed by 1 minute of rest for 8-10 rounds.
• Wall Balls (00:05:21): You could shave off 00:21 here. Work on your squat depth and explosive upward movement. Incorporate high-rep wall ball workouts and focus on maintaining a consistent rhythm. Consider sets of 20 reps with minimal rest.
• Roxzone (00:10:23): This was 02:56 slower than average. Transition times matter! Practice quick transitions during your training sessions. After each exercise, aim to reduce your downtime by timing yourself and refining the process. Set a timer for your transitions and try to beat your previous times each week.

Race Strategies:

During your next race, here are some strategies to keep in mind:

• Pacing: Start with a stronger first running segment. Your initial pace sets the tone for your race. Consider aiming for a target of 06:30 or faster in the first run to keep you in the mix.
• Mind Your Transitions: Practice switching gears quickly. Visualize your upcoming exercise while finishing the previous one. This mental strategy can help you minimize downtime.
• Stay Hydrated: Don’t underestimate the power of hydration. Consider taking small sips during transitions, especially during high-intensity moments.
• Visualize Success: Before your next race, take time to visualize each segment. Picture yourself crushing those sled pushes and flying through the farmers carry. The mind is a powerful tool—use it!

Conclusion:

Newsha, you’ve got the potential to elevate your performance even further. Remember, “The only way to achieve the impossible is to believe it is possible.” Every time you train, every time you race, keep that belief alive. Focus on those weaker segments like a hawk on its target, and soon enough, they’ll become your strengths. And hey, if you ever feel like you're struggling, just remember: even the best athletes were once beginners who decided to keep showing up. Let’s crush those goals together! 💪💥

Keep pushing your limits, and don’t forget to have fun out there! After all, in the world of Hyrox, the only thing heavier than the sled is the weight of your excuses. Let’s lighten that load!

Rox-Coach