Abd Hamid Abd Hanif Hyrox Result

Overall Performance:

Abd Hanif, you've put in a solid effort at the 2024 Hyrox event in Hong Kong! Finishing with an overall time of 01:26:42 puts you in the top 13% of the field, which is no small feat considering there were over 2,700 athletes! Your ability to tackle the competition is commendable, and it’s clear you’ve got the stamina and grit to carry you through. 💪

However, we’ve got some insights to dive into. Your total running time of 00:47:17 was about 3:55 slower than average, indicating that running might not be your strongest suit right now. Looking at your splits, you started off a bit on the slow side with a 00:07:03 for the first run, which is quite a bit behind the average. This suggests that you might have either gone out too conservatively or just need to work on your pacing strategy. The good news is that you have some solid strength in the other areas, especially in your Burpees Broad Jump, where you crushed it by being 1:38 faster than average! Keep that fire going! 🔥

Considering your performance, it seems you lean more towards a hybrid profile. You can definitely run, but you might be more comfortable pushing heavy things. Let’s refine those running skills and tighten your transitions to really boost your next race!

Segments to Improve:

• Total Running Time: As mentioned, you were slower than average. Here are some strategies to improve your running:
• Pacing Drills: Incorporate tempo runs into your weekly training. Aim for 20-30 minutes at a pace that is comfortably hard—something you can sustain but will challenge you. This will help you find that sweet spot in pacing during the race.
• Interval Training: Mix in some high-intensity interval training (HIIT) on the track. For example, 400m repeats at a pace faster than your race pace, with equal rest time. This will not only improve speed but also boost your endurance.
• Long Runs: Don’t skip out on your long runs! Gradually increase your distance each week, aiming for at least one run per week that’s longer than your race distance.
• Farmers Carry: Your time here was 37 seconds slower than average. To improve your grip strength and endurance, try these exercises:
• Farmers Walks: Grab heavy kettlebells or dumbbells and walk a set distance. Focus on maintaining good posture and a strong grip. Try to increase the weight or the distance each week.
• Deadlifts: Incorporate deadlifts into your routine. They will help build your overall strength, focusing on the core, back, and grip all at once. Aim for heavy sets with lower reps to build that strength.
• Single Arm Carries: Mix in single-arm farmers carries to challenge your core stability and grip on both sides. This will directly translate to improved performance during the carry segment.
• Roxzone: Your transition time was 17 seconds slower than average, which could be costing you valuable minutes. Focus on these techniques:
• Practice Transitions: Set up mock transition zones in your training sessions. Practice moving from one exercise to the next as quickly as possible while maintaining form.
• Overall Fitness: Work on your cardiovascular fitness with some circuit training that mimics race conditions. This will help you adapt to the transitions better.
• Checklist System: Create a checklist of what you need to do at each transition. This mental cue can help you streamline your movements and reduce wasted time!

Race Strategies:

• Pacing: Start the first run a bit faster than you did, but not too fast that you burn out. Aim to feel comfortable but slightly challenged. This will set a positive tone for the rest of the race.
• Transition Focus: Treat each transition like a mini-race. Keep your gear organized and practice quick changes in training. The less time you spend in the Roxzone, the better!
• Positive Self-Talk: During tough moments in the race, remind yourself of your strengths. "I’m an athlete, I can push through this!" The right mindset can turn a struggling moment into a powerful one.

Conclusion:

Abd Hanif, you’ve got the potential to elevate your performance even further. Remember, “Greatness is not born from a title, but from the actions you take.” Keep pushing those limits and embrace the grind! 💥

Get back to training hard, focus on those areas for improvement, and don’t forget to have fun. Every step you take is a step closer to your goals. And hey, if running were easy, it would be called “sitting”! 😄

Keep grinding, and I’ll be here to help you crush your next race! You got this! 💪🏆

— The Rox-Coach