Mustapha Hammed Hyrox Result

Overall Performance:

Hammed Mustapha's performance in the 2024 Dubai HYROX race places him in the top 66% overall and top 67% in his age group, which is a commendable achievement. His overall time was 01:52:28, with a total running time of 00:56:58, indicating a profile that is more strength-oriented than running. The analysis reveals that Hammed started the race faster than average in the initial running segment but experienced a decline in running performance in subsequent segments. His strength in the sled push, sled pull, burpees broad jump, and wall balls significantly contributed to his overall ranking, showcasing a strong power and strength base. However, there's a notable area for improvement in the Roxzone, indicating longer transition times between exercises, and in maintaining consistent running performance.

Segments to Improve:

• Roxzone: Hammed's Roxzone time was significantly slower than average, indicating either longer rest periods or slower transitions. To improve, focus on enhancing overall fitness and reducing transition times. Drills that simulate quick transitions between exercises, such as circuit training with minimal rest, can be beneficial. Additionally, practicing specific transition movements and setting up a streamlined process for moving between exercise zones can reduce wasted time.
• Total Running Time: Given that Hammed's total running time was slower than average, incorporating more running-focused training into his routine will be crucial. Interval training, such as short sprints followed by brief rest periods, can help improve speed and endurance. Long, steady-state runs can also enhance overall running stamina. It's important to balance running training with strength work to avoid fatigue in strength-based segments.
• Rowing & Ski Erg: These segments were slightly below average, indicating room for improvement in endurance and technique. For both, focus on interval training to build endurance. Additionally, work on technique by practicing consistent stroke rates and powerful pulls. Ski Erg specific drills, like double poling for power and single-arm techniques for endurance, can be beneficial.
• Sandbag Lunges: Slightly slower than average, improving functional strength and endurance will be key. Incorporate lunges with varying weights and lengths into training, focusing on maintaining form under fatigue. Additionally, exercises that strengthen the core and improve balance, such as planks and single-leg deadlifts, can enhance performance in this segment.

Race Strategies:

• Start with a Sustainable Pace: Given the tendency to start fast, Hammed should focus on beginning the race at a sustainable pace to conserve energy for consistent performance throughout. Using a pacing strategy, such as setting target times for each segment based on training performances, can help manage exertion levels.
• Smooth Transitions: Practicing transitions between exercises can significantly reduce Roxzone time. This includes organizing equipment beforehand and mentally preparing for the next exercise during the final moments of the current one.
• Strength and Running Balance: Given Hammed's strength in power-based exercises, maintaining this while improving running performance will be crucial. A balanced training approach that does not sacrifice strength for running improvements is essential. Incorporating days focused on running, mixed with strength training days, can ensure a well-rounded performance.
• Mid-Race Check-ins: Self-assessment at predetermined points during the race can help adjust pacing and effort. This includes checking in on breathing, fatigue levels, and readiness for upcoming segments to ensure optimal performance throughout.

By focusing on these areas of improvement and implementing the suggested strategies and training adjustments, Hammed Mustapha can expect to see significant improvements in future HYROX races and overall athletic performance.