Babiker Ahmed Hyrox Result

Overall Performance:

Ahmed, you absolutely crushed it at the 2024 Hong Kong Hyrox! Finishing 84th overall out of 2712 athletes puts you in the top 3%, and 9th in your age group is just stellar! Your overall time of 01:11:40 shows you're not only a strong competitor but also a fantastic runner, clocking in a total running time of 00:35:51—40 seconds faster than the average. That’s like running away from your problems and taking a victory lap! 🏆

However, let’s break it down: your pacing seemed a bit off at the start. The first run was 29 seconds slower than average, which hints that you might have started a tad too conservatively. You picked it up nicely during the second run, but we’ll need to work on maintaining that pace throughout, especially on the later runs. Overall, it looks like you’re more of a runner with a need to balance out that strength work. You’ve got the speed, now let’s build the power! 💪

Segments to Improve:

Now, let’s tackle those segments that need a little extra love:

• Burpees Broad Jump: You were 34 seconds slower than average here. Burpees are like the broccoli of fitness—nobody loves them, but they're good for you! To improve, incorporate Tabata-style burpees into your routine. Aim for 20 seconds of burpees followed by 10 seconds of rest, repeat for 4-8 rounds. Also, practice the broad jump separately, focusing on explosive power from your legs. Try box jumps or broad jumps with a focus on landing softly to improve your technique.
• Sled Push: At 29 seconds slower, we need to increase your strength and technique. Try doing sled pushes with varying weights, focusing on form. Start with light weights and increase resistance gradually. Perform this with a friend for accountability—misery loves company! Also, do some heavy squats and lunges to build the leg strength needed.
• Sled Pull: You lost 23 seconds here. Similar to the sled push, focus on form and strength. Incorporate resistance band pulls and seated rows to build the pulling muscles. Consider doing some hill sprints with a sled to increase both strength and endurance.
• Roxzone: You spent a bit longer than average here—1 second feels small, but every second counts! To tighten up those transitions, practice moving quickly between exercises. Set up a mock Hyrox course and time your transitions. Doing this will help you get used to the flow. Sprinting between stations can also help condition your body to minimize downtime.
• Rowing: You were 27 seconds slower than average. Rowing is all about technique. Focus on your stroke rate and overall body movement. Try interval rowing sessions—2 minutes at a high stroke rate followed by 1 minute of slower pace. This will help develop both endurance and power. Rowing with a focus on form will also help you stay efficient.
• Farmers Carry: 17 seconds slower than average here means we need to work on grip strength and core stability. Incorporate farmers walks into your training—grab some heavy weights and walk for distance or time. You can also play around with different terrains to challenge your balance and grip.

Race Strategies:

For your next race, let’s implement a few strategies:

• Pacing: Start your first run at a slightly faster pace. You’ve got the endurance—trust it! Aim for even splits across all runs.
• Transition Management: Practice transitioning between workouts in your training. Visualize your transition as a race in itself. Make it quick—think of it as getting a fast pass at an amusement park! 🎢
• Fueling: Make sure you’re properly fueled before the race. Use easily digestible carbs to give you that energy boost. Think of it as putting premium gas in your car—it’s gonna run smoother!

Conclusion:

Ahmed, you’ve shown you have the potential to go even further! Your running is impressive, but with a bit of work on those strength segments, you’ll be unstoppable. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, keep grinding, and don’t forget to have fun along the way. We all know Hyrox is just a fancy way of saying, “Let’s get really fit while having a blast!” Keep your head high, and let’s get to work! 💥

Yours in fitness, The Rox-Coach