Salim Mohd Shahrin Hyrox Result

Overall Performance:

Mohd, first off, huge props on your performance in the 2024 Hong Kong HYROX event! Finishing in the top 33% overall and the top 89% in your age group is no small feat. Your overall time of 02:02:19 shows that you've got the endurance and grit to keep pushing through those tough zones. With a total running time of 00:55:53—about 4:13 faster than average—you’ve clearly got that runner's edge. However, let's not forget that this is HYROX, where strength and skill are just as critical as speed. Your pacing indicates that you might have started a bit too conservatively, particularly in those early running segments. But don’t worry, there’s always room to tweak things for the next race!

Segments to Improve:

Now, let’s dig into the segments that didn’t quite shine like the others:

• Wall Balls: 00:15:11 (93rd Percentile)
• Sled Pull: 00:09:46 (90th Percentile)
• Roxzone: 00:11:11 (54th Percentile)
• Farmers Carry: 00:02:55 (52nd Percentile)
• Ski Erg: 00:05:07 (68th Percentile)

Each of these segments presents a golden opportunity for improvement. Here’s how you can turn them into strengths:

• Wall Balls:
  • Focus on your squat depth and explosive power. Aim for 3 sets of 10-15 reps, ensuring you go low and throw high.
  • Drill: Try a Tabata set (20 seconds work, 10 seconds rest) for 4 minutes to build endurance and speed.
• Sled Pull:
  • Strengthen your back and legs. Incorporate resistance bands to simulate sled pulling in your workouts.
  • Drill: 4-5 sets of 15-20 meters of sled pulls, increasing weight as you become more comfortable.
• Roxzone:
  • Transition time is key! Practice quick transitions between exercises using a stopwatch, focusing on minimizing downtime.
  • Drill: Incorporate shuttle runs into your workouts to enhance overall fitness and get used to moving quickly from one exercise to another.
• Farmers Carry:
  • Work on grip strength by incorporating farmer’s walks into your routine, starting with lighter weights and gradually increasing.
  • Drill: 3 sets of 30-50 meters with heavy kettlebells or dumbbells, focusing on posture throughout.
• Ski Erg:
  • Technique is crucial here. Focus on your pull technique and core engagement.
  • Drill: 5 rounds of 500 meters, aiming for consistent pacing, and track your rest time between sets to keep it minimal.

Race Strategies:

Here are some strategies you can implement during the next race:

• Pacing: Start slightly slower than your goal pace and gradually build up to avoid burning out early. Remember, it’s a marathon, not a sprint (even if it sometimes feels like a sprint!).
• Hydration and Nutrition: Don’t underestimate the power of proper hydration and fuel. Practice your nutrition strategy in training to find what works best for you.
• Mindset: Keep a positive mental attitude, especially during the tougher segments. Channel your inner Rocky Balboa and remind yourself, “It ain’t about how hard you hit; it’s about how hard you can get hit and keep moving forward!”

Conclusion:

Overall, Mohd, you’ve got a solid foundation, and with some focused training on these key segments, you can really elevate your game. Remember, every time you hit the gym, you’re one rep closer to greatness. As they say in the fitness world, “You don’t get what you wish for; you get what you work for.” Keep that in mind as you grind through your training!

Keep pushing, stay consistent, and don’t forget to enjoy the journey! You’ve got this! 💪💥

Until next time, keep hustling and remember: “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.”

Catch you in the roxzone,

The Rox-Coach