Rahman Helmi Hyrox Result

Overall Performance:

Hey Helmi! First off, congrats on completing the 2024 Hong Kong HYROX event! With an overall rank of 811, you're in the top 29% of 2712 athletes, and ranking 206 in your age group is no small feat—you're definitely putting in the work! 💪

Now, let’s chat about your performance. Your overall time of 01:50:05 shows that you've got what it takes, but we need to fine-tune a few things to really crush it next time. It looks like you’ve got a strong base, but your total running time of 00:58:31 is 04:48 slower than average, which indicates that running might not be your strongest suit right now. However, don't sweat it, we can work on that! Your splits indicate that you started a tad too fast, especially with the Running 1 segment, where you were 00:29 slower than average—maybe those race day jitters kicked in? 😅

But hey, with your performance on the Ski Erg and Sled Push being significantly faster than average, it’s clear you’ve got some serious strength! So, it’s all about finding that balance between your running and strength to become a well-rounded athlete. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, and you’ll see the results!

Segments to Improve:

• Sled Pull: 00:08:45 (2:18 slower than average) - This segment definitely needs some love. To improve here, focus on your pulling technique. Try incorporating exercises like seated cable rows and battle ropes into your routine. Aim for 3-4 sets of 12-15 reps, focusing on explosive pulls. You can also practice the sled pull with lighter weights, focusing on form and speed. Remember to keep your core tight and maintain a steady pace.
• Wall Balls: 00:09:08 (0:03 slower than average) - Not a disaster, but there’s room for improvement. Incorporate more front squats and medicine ball throws into your training. Aim for 4-5 sets of 10-15 reps. Ensure you’re engaging your core and driving through your heels as you squat. Try to keep your heart rate in check, as a solid wall ball technique can reduce fatigue!
• Total Running Time: 00:58:31 (04:48 slower than average) - This is a biggie. You need to work on your running endurance and speed. Try adding interval training to your regimen—sprint for 1 minute, then jog for 2 minutes, repeating this for 20-30 minutes. Also, consider tempo runs where you run at a challenging but sustainable pace for a set distance. This will help you build speed without burning out.
• Running 3: 00:07:57 (1:16 slower than average) - This is a clear indicator that pacing might be an issue. Practice your pacing strategies during training runs. You could aim for negative splits in your runs—start slower and gradually increase your pace.

Race Strategies:

• Pacing: Start conservatively! Your first lap should be a warm-up. Use your experience from this race to gauge your pace better.
• Transition Time: Work on your transitions between exercises. Practice moving quickly but efficiently from one station to another. Set up mock races to simulate the transitions and make them as smooth as possible.
• Hydration and Nutrition: Ensure you’re properly fueled before the race. Consider experimenting with energy gels or chews during training to see what works best for you.

Conclusion:

Helmi, remember that improvement doesn’t happen overnight, but with consistent effort and the right strategies, you’ll be leveling up in no time! “The only bad workout is the one that didn’t happen.” Keep that in mind as you tackle your training. You’ve got the strength; now let’s work on that running! And who knows, maybe next time you'll be the one sprinting past me like a gazelle! 🦓

Keep grinding, and I’ll be here cheering you on every step of the way! You’ve got this!

— The Rox-Coach