Abbassi Mehdi Hyrox Result

Overall Performance:

Mehdi, you crushed it out there at the 2024 Hong Kong Hyrox, finishing in the top 8% overall and a solid 17th in your age group! That’s no small feat amongst 2712 athletes. Your total time of 01:20:16 shows you've got the grit, and that ski erg time? 🔥 Absolutely impressive! But let’s talk about your pacing and overall profile. It seems like you might have started off a tad too fast on that first run, which could've affected your stamina later in the race. With a total running time of 00:40:43, you were about 15 seconds slower than average, which suggests you might lean more towards the strength side of things rather than being a pure runner. So, the strategy moving forward should focus on balancing your running endurance with your already impressive strength. Keep that in mind!

Segments to Improve:

• Wall Balls (00:06:31): You spent a little too long here compared to the average, which can be a game-changer. Focus on technique and rhythm. Try doing wall balls in sets of 20 with a 30-second rest in between to simulate race conditions. Aim for explosive power and control.
• Burpees Broad Jump (00:05:07): This segment turned out to be a little slower than you'd want. To get faster, practice your transitions. Work on doing 10 burpees followed by broad jumps for distance. Keep your movements efficient, and don’t forget to breathe! A solid core helps with that jump!
• Sandbag Lunges (00:04:49): With a slight lag here, try incorporating more weighted lunges into your training. Use a sandbag and focus on depth and explosive power as you come back up. Maybe even add some lateral lunges to engage those stabilizing muscles.
• Roxzone (00:05:42): A little quicker transition time can help. Consider doing practice runs where you simulate the transitions. Time yourself on how long it takes to go from one exercise to the next, and aim to shave off a few seconds here and there!
• Total Running Time (00:40:43): Since you're more on the strength side, let's work on your running. Incorporate interval training. For example, do a set of 400m sprints followed by 1-minute rest. This can help build that running endurance while keeping it fun!

Race Strategies:

• Pacing: Start your first run a bit slower than you think you can handle. That way, you’ll save some gas for later segments. Remember, it’s a marathon, not a sprint!
• Transitions: Practice smooth transitions in training. Get yourself used to moving quickly from one exercise to another. Think of it as a dance—just without the sequins.
• Mindset: Keep a positive internal dialogue during the race. Instead of thinking “this is hard,” try “I’m getting stronger with every rep!”
• Nutrition: Fuel your body right before the race. Carbs are your friend, but don’t forget those proteins for recovery post-race.

Conclusion:

Mehdi, you’ve done an outstanding job in this race—there’s a lot to be proud of! Remember the words of the greats: “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” 💪 Keep pushing those boundaries, and let’s work on those segments that need a little TLC. You’ve got the potential to turn those weaknesses into strengths! And hey, if you can dodge a wall ball, you can dodge anything—just make sure you’re catching your breath while doing it! Keep up the hard work, and I’m here to help you crush it in your next race. Let’s go, champ! 💥

— The Rox-Coach