Abd Hamid Abd Hanif Hyrox Result

Overall Performance:

Abd, you put in a solid performance at the 2024 Melbourne Hyrox event, finishing with an overall time of 01:28:40, placing you in the top 49% overall and top 43% in your age group. That's no small feat! Your total running time of 00:41:16 is a standout achievement, coming in 10 seconds faster than the average—clearly indicating that you have a stronger runner's profile. You kicked off strong with a blazing first lap at 00:02:41, which was a whopping 1:38 faster than average! However, that speed can sometimes lead to pacing issues later in the race, as we saw with a few of your later running segments slowing down. Remember, it's not about how fast you can start; it's about how strong you can finish. As they say, "You can't sprint your way to the finish; you have to pace your way there." 🏃‍♂️💥

Segments to Improve:

While your running skills shine through, there are a few segments where you can significantly improve. Here’s a breakdown:

• Wall Balls: 00:09:06 (1:31 slower than average)

  This segment was your Achilles' heel. Wall balls are not just about brute strength; technique and rhythm are key. A high repetition of this exercise can drain your legs for the running portions, so it’s crucial to master it.

  Drills and Techniques:

  • Practice wall balls with a focus on explosive power. Start with lighter weights to perfect your form.
  • Incorporate a couple of sets of 10-15 wall balls into your workout, focusing on maintaining a consistent rhythm.
  • Use a timer and try to do a set number in under a minute. This will help you push your endurance while keeping the pace.
  • Pair wall balls with a short sprint (15-20 meters) immediately after to simulate race conditions.
• Ski Erg: 00:04:25 (0:08 slower than average)

  While not the worst segment, you can still shave off some time here. Efficient movement is critical to maintaining energy for the running segments.

  Drills and Techniques:

  • Work on your form—focus on engaging your core and legs while pulling, not just your arms. This will increase your power output.
  • Incorporate interval training on the Ski Erg. Try alternating 30 seconds of max effort with 1 minute of moderate pace for 10-15 minutes.
• Roxzone: 00:08:44 (2:07 slower than average)

  Transition time is crucial in Hyrox. If you're taking longer than average, it often means you're resting too much or not moving efficiently between exercises.

  Drills and Techniques:

  • Practice your transitions during training. Time how long it takes you to move from one exercise to another.
  • Perform specific drills in succession to simulate the competition environment, such as alternating between a run and an exercise without a break.

Race Strategies:

Now that we’ve identified the areas for improvement, let’s talk strategy:

• Pacing: Start strong, but don't go all out. You’ve got the speed, but hold back a little in the first half. This will help maintain your energy for the latter segments.
• Transition Efficiency: Practice quick transitions in training. The less time you spend moving between zones, the better your overall time will be.
• Mindset: Keep a positive mindset, even when you hit the wall. “When you think you’re done, you’re only at 40% of your potential.” 💪
• Visualize Success: Before the race, visualize each segment, especially the tough ones. Picture yourself crushing the wall balls and flying through the sled push.

Conclusion:

Abd, you’ve shown what you’re capable of, and with the right adjustments, you can absolutely elevate your performance to the next level. Remember, every champion was once a contender that refused to give up. Keep pushing, keep training, and don’t forget to enjoy the process! After all, if it were easy, everyone would be doing it—and let’s be honest, we’re not everyone! 🏆

Stay focused, stay hungry, and keep chasing those goals. You've got this! I’m here cheering for you, and I can’t wait to see you crush your next competition as The Rox-Coach! 💥