Mn Ahmad Afiq Hyrox Result

Overall Performance:

Ahmad, first off, congrats on finishing strong in the 2024 Hong Kong Hyrox! With an overall rank of 757 out of 2712 athletes, you’ve landed in the top 27%, which is no small feat. 🎉 Your time of 01:46:07 is commendable, especially considering the grueling nature of a Hyrox race.

Let’s talk about your pacing for a minute. You seemed to start off a bit too quickly in Running 1, clocking in at 00:05:38, which was 22 seconds slower than average. This might have played into your later segments where you experienced some slowdown. With a total running time of 00:53:25, it looks like you’ve got more of a strength athlete profile, but the running could use a little work. So, let’s tweak that engine of yours! 🏃‍♂️💥

Segments to Improve:

Now, let’s dig into those segments that could use a sprinkle of magic dust to turn them into strengths:

• Sandbag Lunges (00:08:29): This was one of your slower segments, clocking in at nearly 1 minute and 50 seconds slower than average. To improve here, focus on your leg strength and endurance. Try incorporating:
• Weighted Lunges: Start with bodyweight and gradually add weight. Aim for 3 sets of 10-12 reps per leg.
• Single-leg Deadlifts: These will help with balance and strength. 3 sets of 10 reps per leg should do the trick.
• Interval Sprints: After a set of lunges, sprint for 20-30 seconds to simulate the fatigue you’ll experience in the race.
• Burpees Broad Jump (00:07:55): You found yourself 46 seconds slower than average here. For burpees, form is key! Work on:
• Burpee Technique Drills: Break it down into parts (squat, plank, jump) and practice each component. Aim for 3 sets of 10.
• Broad Jump Drills: Work on explosiveness. 3 sets of 5 jumps, focusing on landing softly and controlled.
• Roxzone (00:09:24): Spending a bit more time here than average? Let’s tighten up those transitions!
• Transition Simulations: Set up a mini circuit and practice moving quickly from one exercise to another. Timing yourself will help.
• Overall Fitness: Incorporate HIIT workouts into your routine that mimic race conditions. Try 30 minutes of mixed exercises with minimal rest.
• Sled Pull (00:05:54): While you were faster than average, there’s still room to maximize efficiency. Focus on:
• Resistance Training: Use heavier sleds for lower reps to build strength. 5 sets of 30 meters with max weight.
• Farmers Carry (00:02:36): This segment was just a bit slower than average, so let’s amp it up:
• Farmers Walks: Incorporate this in your training. 3 sets of 40 meters with heavy kettlebells or dumbbells.

Race Strategies:

During the race, consider the following strategies:

• Pacing: Start steady and gauge your energy levels. Avoid the trap of going all out in the first segment.
• Transition Practice: Make your transitions seamless. Visualize each part before the race, so muscle memory kicks in.
• Hydration and Nutrition: Stay hydrated and consider energy gels or chews during the race. You can’t run on empty, buddy!

Conclusion:

Ahmad, you’ve got the foundation to build on, and with a little fine-tuning, you’ll be smashing personal records in no time! Remember, "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."

Keep pushing, and don’t forget to enjoy the journey! And hey, if you ever feel like you’re dragging a bit, just think of it this way: “Why did the scarecrow win an award? Because he was outstanding in his field!” 😄 Keep grinding, and you’ll be the one standing out at the finish line next time! 🚀

Stay strong and see you in the roxzone,

The Rox-Coach