Ahmad Hamizah Hyrox Result

Overall Performance:

Hey Hamizah! First off, massive congratulations on your performance at the 2024 London Hyrox event! Finishing in the top 17% overall and top 20% in your age group is no small feat! With a total time of 01:20:58 and an impressive total running time of 00:40:24—which is a full 1:33 faster than average—you clearly have a runner's profile. However, it looks like pacing was a bit of a rollercoaster ride for you. Your first running segment was too slow compared to the average, but you picked it up in later laps. This indicates that you might have started off a bit too conservatively, which is often a rookie mistake. But don't worry; we can turn that around!

Your strength lies in running, but the Hyrox race is a test of overall fitness. Balancing your running prowess with strength and skill-based exercises will be the name of the game moving forward. Remember, "You don’t get what you wish for; you get what you work for." Let’s dig into how we can improve your performance even more.

Segments to Improve:

Now, let’s talk about those segments where you can really level up:

• Wall Balls: You clocked in at 00:04:56, which was 00:48 slower than average. This exercise requires explosive power and endurance. Focus on your squat depth and the weight you’re using. A good drill is the “Wall Ball Ladder,” where you gradually increase the weight as you are able to maintain form. Aim for 3 sets of 10-15 reps with increasing weight each week.
• Sled Pull: At 00:05:42, you were 00:39 slower than average. This one’s all about grip strength and leg drive. Incorporate “Reverse Sled Drags” into your training, focusing on keeping your back straight and driving with your legs. Try 4 sets of 20-30 meters and don’t forget to mix it up with some bodyweight lunges to simulate fatigue.
• Burpees Broad Jump: You came in at 00:05:38, which is 00:27 slower than average. This segment can be a real gas! Improve your speed and form with “Burpee Box Jumps,” where you can transition more smoothly. Aim for 3 sets of 10 reps, focusing on speed and explosiveness out of the burpee.

And let’s not forget about your overall transition time in the Roxzone, which was a bit slower than average at 00:06:25. This means you might have either taken more rest or just need to sharpen your overall fitness to make those transitions smoother. Consider doing “Transition Drills,” where you practice moving quickly from one exercise to the next without losing your breath. It’s like a game of musical chairs, but way sweatier!

Race Strategies:

For future races, here are some strategies to implement:

• Pacing Strategy: Start with a slightly faster pace on the first run segment. Trust that endurance will carry you through, and you can afford to push the limits a bit more at the beginning.
• Transition Practice: In training, practice your transitions as if they were part of the workout. Keep that heart rate up and avoid standing still too long. Remember, "No one ever drowned in sweat!"
• Nutrition and Hydration: Make sure you’re fueling your body appropriately before and during the race. A well-timed gel or some electrolyte drink can make a world of difference.
• Mental Toughness: Visualize success before the race and have a mantra to repeat when things get tough. Something like, “I am stronger than my excuses!” can work wonders.

Conclusion:

Hamizah, you've got the heart of a champion already! Just think about how much more you can achieve by honing in on your weaknesses. Remember, “The only limit is the one you set yourself.” With your running strength, a little work on your skill-based segments, and some smart strategies, you’re on the path to smashing your next race. Keep that fire alive, and let's turn those segments into strengths! 💪

Now, go crush it, and remember: you’re not just training for a race; you’re building a legacy! Stay strong, keep hustling, and see you in the Roxzone! - The Rox-Coach