Saeedi Mohammed Hyrox Result

Overall Performance

Alright, Mohammed! You came in strong at the 2024 Dallas HYROX event, finishing with a solid overall time of 01:46:55. That's no small feat, especially when you’re in the competitive HYROX PRO category for your age group. You ranked 187 out of 392 athletes, putting you in the top 47%, and snagging a commendable 23rd place in your age group — that's right, you're in the top 95%! 🎉

Now, let’s talk about your running profile. You clocked a total running time of 00:44:20, which is 04:32 faster than average. Clearly, you’ve got the legs for it! However, your first running segment was a bit slower than average, which suggests you might have started off a tad too conservatively. You picked up the pace after that, which is great, but let’s tighten up that start for your next race. Remember, “The will to win means nothing without the will to prepare.”

Segments to Improve

While you crushed it in running, there are some segments that need a bit of TLC. Let’s break down the ones where you can really step up your game:

• Roxzone (00:13:09; 4:23 slower than average): This segment is crucial for your overall time. A slower Roxzone usually indicates either longer rest periods or slow transitions. To improve this, practice quick transitions in training. Consider a circuit workout where you simulate race conditions and focus on reducing downtime. Set a timer for each station and aim to minimize the breaks between exercises. Remember, every second counts!
• Sled Pull (00:10:39; 1:28 slower than average): For this segment, focus on improving your technique as well as strength. Incorporate sled pulls into your weekly training routine. Try to vary your grip and stance to find what feels best. Pair this with heavy deadlifts and shrugs to build the necessary pulling strength. Don’t forget, “It’s not about having time, it’s about making time.”
• Wall Balls (00:10:49; 1:10 slower than average): Get your squat depth and throwing technique dialed in. Practice wall balls by focusing on a consistent rhythm. Try doing sets of 20 with a lighter ball to get the form down before progressing to heavier weights. You can also add squat jumps to your routine to enhance explosiveness. Just remember, “If it doesn’t challenge you, it won’t change you.”
• Burpees Broad Jump (00:06:38; 0:41 slower than average): To boost your efficiency here, try practicing burpee broad jumps in a ladder format. Start with 5, rest, then go for 10, and so on. Focus on your landing to reduce impact and keep your form tight. A good burpee can help you leap into greatness! 🏆
• Farmers Carry (00:03:41; 0:35 slower than average): Work on grip strength and core engagement by incorporating farmers walks into your weekly routine. Use heavier weights and aim to walk longer distances. Also, consider integrating kettlebell carries to improve stability. “Strong is the new sexy!”
• Sandbag Lunges (00:07:01; 0:15 slower than average): Focus on lunging with proper form. Add weight as you get stronger, but prioritize depth and control. Include some unilateral work with single-arm sandbag carries to enhance core stability as well. “Lunges: the only time you should be looking at your shoes during a workout.”
• Rowing (00:05:47; 0:43 slower than average): Improve your rowing efficiency by focusing on your stroke technique. Incorporate interval training on the rower to build endurance and speed. Aim for shorter, more powerful strokes followed by recovery periods. “Row, row, row your boat, gently down the stream… of fitness!”

Race Strategies

For your next race, consider these strategies to optimize your performance:

• Start Strong, Not Slow: Focus on your pacing during the initial runs. Aim to push a little harder at the start to avoid losing time. Perhaps aim for even splits or a slight negative split on your runs.
• Transition Like a Pro: During transitions, practice moving quickly from one station to another. The more you can streamline this, the better your overall time will be.
• Controlled Breathing: During the tougher segments, such as the sled pull and wall balls, work on your breathing technique to maintain energy levels. Inhale through your nose, exhale through your mouth — it’s like yoga, but with more sweat!
• Visualize Success: Before the race, visualize each segment and how you want to perform. This mental prep can boost your confidence and help you stay focused.

Conclusion

Mohammed, you've got the makings of a strong competitor in the HYROX scene. Your running prowess is clear, but with a bit of focus on strength and transitions, you can elevate your game to new heights. Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep pushing, keep hustling, and keep that positive mindset. You’ve got this! 💪

Stay motivated and see you in the Roxzone! - The Rox-Coach