Bin Mohd Buhari Muhammad Alauddin Al Bashar Hyrox Result

Overall Performance

Muhammad Alauddin Al Bashar Bin Mohd Buhari demonstrated commendable resilience and strength in the 2024 Singapore National Stadium Hyrox race. His performance highlights include outstanding proficiency in the Sled Push and Burpees Broad Jump, where he ranked significantly higher than average, showcasing strength and technique. However, overall running time was 28 seconds slower than average, indicating a need for improvement in both speed and endurance. The pacing analysis reveals that Muhammad started the race with a strong first running segment, which was faster than average, but gradually slowed down in subsequent runs. This suggests a decrease in pacing efficiency possibly due to premature fatigue, indicating a need for improved endurance. His performance indicates a more hybrid profile with a blend of running and strength capabilities, but with room for improvement in endurance and transition efficiency.

Segments to Improve

• Roxzone: Muhammad's Roxzone time was notably slower than average. To enhance transition efficiency, focus on interval training combining short bursts of intense activity with quick transitions. Practice moving swiftly from one exercise to another with minimal rest. Incorporate exercises like shuttle runs and high-intensity interval training (HIIT) circuits to simulate race conditions.
• Total Running Time: Since his total running time was slower than average, Muhammad should emphasize building endurance and speed. Long-distance runs coupled with tempo runs will improve stamina. Incorporate fartlek training to enhance speed and endurance simultaneously. Proper pacing during training sessions can help manage energy levels throughout the race.
• Wall Balls: With slower performance in wall balls, focus on improving technique and endurance. Implement wall ball drills with varying weight balls to build strength and accuracy. Emphasize squatting depth and explosive upward motion. Consider adding plyometric exercises like box jumps to enhance explosive power.
• Sled Pull: Improve sled pull performance by focusing on lower body and core strength. Incorporate exercises such as deadlifts, squats, and core stabilizing routines. Practice sled pulls with varying weights and resistance to build strength and efficiency.
• Farmers Carry: To enhance farmers carry performance, incorporate grip strength exercises like dead hangs and forearm curls. Practice farmers carry with adjustable weights to build endurance and grip strength.
• Rowing: Improve rowing time by focusing on technique and endurance. Regular rowing sessions with a focus on form can help. Include interval rowing to build power and stamina. Emphasize maintaining a consistent pace and rhythm during practice.
• Ski Erg: For the Ski Erg, work on ensuring smooth, powerful strokes. Practice on the ergometer with a focus on technique—use your legs and core effectively. Incorporate circuit training with the Ski Erg to improve cardiovascular fitness and endurance.

Race Strategies

• Start Steady: Begin the race at a manageable pace to conserve energy for the latter stages of the race. Avoid starting too fast to prevent early fatigue.
• Effective Transitions: Focus on quick and efficient transitions between exercise zones. Minimize resting time in the Roxzone by practicing quick changeovers during training.
• Pacing: Maintain a consistent pace throughout the race. Use the first few running segments to find a comfortable speed and adjust as needed to avoid fatigue.
• Focus on Strengths: Leverage strengths in exercises like the Sled Push and Burpees Broad Jump to gain time and confidence. Use these segments to recover and prepare mentally for more challenging parts of the race.