Abd Rahim Huzaifah Hyrox Result

Overall Performance:

Hey Huzaifah! First off, major props for finishing in 1:38:22 at the 2024 Hong Kong HYROX event. That puts you in the top 23% of a whopping 2712 athletes—seriously impressive! 🏆 You ranked 171st in your age group, which is solid but shows there’s room for improvement. Your total running time of 47:20 is faster than average by 56 seconds, which indicates you have a solid runner profile. But let’s not get too comfy; there’s always room to build that strength and transition game to complement your running prowess!

Looking at your pacing, your first running segment was a bit slower than average, but you picked it up later in the race. This suggests you might have started a tad too conservatively. Remember, it’s a race—sometimes you gotta let the legs fly a little! 🏃‍♂️💨 Overall, you’ve got the cardio; now let’s work on merging that with some strength and technique to bring your game up a notch.

Segments to Improve:

Now onto the segments that could use some TLC. Here’s where the magic happens, and I want you to turn these weaknesses into your new strengths:

• Wall Balls (00:08:38): You’re sitting below the average here by 49 seconds. Focus on your squat depth and explosive power. Try doing wall balls in sets of 10 with a focus on a quick rebound—this will help with your rhythm. Additionally, practice your squat form with lower weights to reinforce your movement pattern. Aim for 3-4 sets of 10-15 reps twice a week.
• Sandbag Lunges (00:06:49): You’re lagging here by 42 seconds. Work on your lunge form—keep your torso upright, and don’t let your knee go past your toes. Incorporate weighted lunges into your routine, doing 3 sets of 10 on each side. Plus, try to focus on explosive lunges to engage those fast-twitch muscles!
• Burpees Broad Jump (00:06:47): You’re down by 15 seconds. Make sure you’re jumping as far as possible without losing form. Integrate broad jumps into your warm-ups, and mix in some burpee practice. Aim for 5 sets of 5 burpees followed by broad jumps. The goal is to transition quickly from the burpee to the jump.
• Sled Pull (00:06:10): This segment is a strength-based one, and you’re falling behind by 26 seconds. Focus on building your pulling strength. Implement sled pulls into your regimen, starting with lighter weights to refine your technique, then progressively adding weight. Aim for 3-4 sets of 20-30 meters at least once a week.
• Rowing (00:05:34): You’re slower here by 27 seconds, which is a surprising find considering your overall running time. Work on your rowing technique; focus on a strong drive and quick recovery. Try doing intervals on the rower—20 seconds on, 40 seconds off—for 10 rounds to build power and endurance.
• Sled Push (00:03:27): You dropped 9 seconds below average. Work on your leg drive and posture. Use lighter weights initially to focus on form and then gradually increase resistance. Include at least 3 sets of 20 meters in your weekly workout. Remember, the lower you go, the more power you generate. Think of it as pushing your way through the buffet line—precision is key!

Race Strategies:

When it comes to race day, let’s get tactical! Here are some strategies to implement:

• Start Smart: Aim for a slightly faster first run! You’ve got the legs for it, so don’t be afraid to push a little harder out of the gate. It’s all about finding that balance between speed and endurance.
• Transition Time: Your roxzone was quicker than average, but there’s still room for improvement. Practice your transitions in training—set up mock stations and time how quickly you can move from one to the next. Remember, every second counts!
• Pace Your Strength Exercises: Don’t go all out right off the bat; pace yourself through the strength segments. It’s easy to burn out if you give it your all immediately. Instead, find a rhythm that allows you to maintain strength while still keeping your heart rate in check.
• Focus on Breathing: In the middle of the race, remember to breathe deeply, especially during the strength segments. This helps maintain your energy levels. Think of it as your personal power-up!

Conclusion:

Huzaifah, you’ve got a solid foundation, and with some focused training, there’s no doubt you can elevate your performance even higher. Remember, it’s not always about being the fastest—sometimes it’s about being the smartest! As they say, “Success is the sum of small efforts, repeated day in and day out.” So let’s get to work and turn those weaknesses into strengths. 🏋️‍♂️💪

Keep pushing your limits, and don’t forget to have fun along the way; after all, we’re not just here to sweat—we’re here to dominate! You’ve got this, and I’m here rooting for you every step of the way! Let’s make those improvements happen! 💥

Always cheering you on,

The Rox-Coach