Muhamed Nasir Shalinda Beevi Hyrox Result

Overall Performance:

Shalinda, first off, congratulations on finishing in the top 15% of over 420 athletes! That’s a fantastic achievement and a testament to your hard work. Your overall time of 01:20:35 shows that you’ve got the grit needed to tackle Hyrox. However, diving deeper into your performance, it’s clear that you have a solid mix of running and strength skills, but there are areas we can sharpen to take you to the next level. Your total running time of 00:44:18 reflects that you might lean more towards strength than running, as it’s slower than the average. This means we need to work on those speed and endurance aspects, but also capitalize on your strengths in strength-based exercises. It seems like you started off strong with a fast first lap, but things slowed down in the subsequent runs. Don't worry; we’ll turn that energy into a powerful engine for your next race! 💥

Segments to Improve:

• Wall Balls (00:05:52, 52nd Percentile Rank): This segment was your slowest, and it’s crucial in Hyrox. A common issue is pacing and endurance fatigue. To improve here, practice your wall balls with a focus on form. Start with sets of 10, ensuring your squat depth and ball release are spot on. Gradually increase the number of reps as your endurance builds. Aim for 3 sets of 15-20 reps, 3 times a week. Incorporate a tempo approach by slowing down the eccentric phase of the squat to build strength.
• Running Segments (Running 3: 00:05:35, Running 4: 00:05:45, Running 5: 00:05:49, and Running 6: 00:05:47): Your pace dropped significantly in the later running segments. This is a sign of fatigue and possibly not enough endurance training. Incorporate interval training—try 400m repeats at a fast pace (around 80% effort) followed by a 1-minute rest. Aim for 6-8 reps, twice a week. Additionally, long, steady runs at a conversational pace will help build your aerobic base; target 60-90 minutes once a week. Remember, it’s not just about how fast you go, but how long you can keep going! 🏃‍♀️
• Ski Erg (00:04:48, 17th Percentile Rank): While you were faster than average, there’s still room for improvement. Focus on your technique—ensure you’re engaging your core and using your legs more effectively. Try interval sprints on the Ski Erg: 20 seconds on (max effort) followed by 40 seconds off. Aim for 5-10 rounds. This will help improve both your power output and efficiency.

Race Strategies:

• Pacing Strategy: Start strong but keep an eye on your heart rate. You nailed your first run, but it’s essential to maintain a sustainable pace through the rest. Aim to run the first lap at a slightly faster pace, then dial it back just a notch to conserve energy for the later segments.
• Transition Time: Your roxzone time was better than average, which is great! Keep that momentum going by practicing quick transitions during your training sessions. Set up mock races where you simulate transitioning between exercises. The goal is to minimize downtime while maximizing your energy efficiency. Remember, every second counts—kind of like a bad pun! 😉
• Mindset and Focus: Mental toughness is key in Hyrox. During those tough moments, remember: “You are not your thoughts; you are the observer of your thoughts.” When your mind starts to doubt, bring your focus back to your breath and the next step. Visualize the finish line and channel your inner Goggins—stay hard! 💪

Conclusion:

Shalinda, you’ve got the foundation to be a powerhouse in Hyrox. Your strengths lie in your determination and ability to push through challenges. By focusing on the segments we discussed, you can turn weaknesses into strengths. Remember, it’s all about progress, not perfection. “Success is not final; failure is not fatal: It is the courage to continue that counts.” Keep that fire burning, and let’s take your training to the next level! I believe in you, and I can’t wait to see what you achieve next. Stay strong, and hit those workouts hard! The Rox-Coach is here to support you all the way! 🏆