Kasanwirdjo Kashif Hyrox Result

Overall Performance

Kashif Kasanwirdjo demonstrated an impressive performance in the 2024 Ciudad de Mexico Hyrox Race, securing the 13th overall rank among 905 athletes and the 2nd rank in his age group of 40-44. His overall time of 01:11:44 exhibits his endurance and resilience, especially considering his age group.

However, a closer look at his performance reveals that his total running time was 00:59 slower than the average, indicating that he could benefit from enhanced running training. This suggests that he may have a stronger strength profile. His performance in the first four running segments shows that he started slower than the average but gradually improved. This indicates that he maintained a steady pace throughout the race rather than starting out too fast or too slow.

Segments to Improve

• Running Total: As the running total time is slower than the average, Kasanwirdjo should focus on improving his running endurance and speed. Incorporating interval training, where he alternates between high-intensity and low-intensity running, can help increase speed. Long-distance running exercises can also help improve stamina.
• Sandbag Lunges: This segment was slower than average by 00:26, indicating a need for improvement in strength and endurance. Incorporating more lower-body strength training, such as squats, lunges, and deadlifts, can improve performance in this area. Practicing the exact movement with a sandbag would also be beneficial.
• Burpees Broad Jump: Kasanwirdjo was slower than average in this segment by 00:39. This suggests a need to improve explosive strength and coordination. Plyometric exercises can help improve explosive power, while burpee variations can help improve coordination and performance in this specific exercise.
• Wall Balls: This segment was slower by 00:37 than the average, indicating room for improvement. Incorporating exercises like squats, lunges, and kettlebell swings can enhance leg strength, which is crucial for this exercise. Practicing the movement with the wall ball can also help improve technique and performance.
• Rowing: Kasanwirdjo's rowing time was 00:19 slower than the average, hinting at a need for improved strength and technique. Incorporating more upper body and core strengthening exercises, and practicing the rowing movement, can potentially improve performance in this segment.

Race Strategies

For better performance in future races, Kasanwirdjo should focus on maintaining a steady pace from the beginning, especially during the running segments. Starting out too slow can lead to lost time that is hard to make up later in the race. Kasanwirdjo should also focus on improving his transitions between exercises, as faster transitions can significantly reduce overall race time. Finally, practicing the specific movements of each exercise segment can help improve technique and efficiency, leading to better performance.