BedjBedj Ramsey Hyrox Result

Overall Performance:

Ramsey BedjBedj, you crushed it out there at the 2024 London HYROX! With an overall time of 01:17:09, you landed in the top 4% of 4462 athletes. That's no small feat! 🎉 Your total running time of 38:04 is impressive—faster than average by 53 seconds, which puts you in a solid runner profile. However, your pacing could use a little tweak. You started your first run a bit slower than average, which may have set the tone for your transitions and some of the strength segments. You’ve got the endurance, but let’s dial in that strength and transition speed to make even bigger waves next time!

Segments to Improve:

Let’s break down some of the segments where you can really tighten up your game:

• Roxzone (00:07:10 - 01:29 slower than average): This is where you lost a chunk of time. Improving your overall fitness and transitions is key. Focus on your recovery and getting in and out of each zone quicker. Try practicing quick changes in movements and transitions in your training. A good drill for this is to set a timer for 30 seconds of each exercise, followed by a quick 5-second transition to the next exercise.
• Burpees Broad Jump (00:06:00 - 01:27 slower than average): Ouch! This segment could use some love. Start incorporating more explosive movements into your routine. Burpee box jumps and broad jump drills will help. Focus on your landing to propel yourself forward effectively and minimize ground contact time. Practice sets of 5-10 reps with short rest intervals to build endurance here.
• Sled Push (00:02:52 - 00:15 slower than average): You’ve got the power, but let’s harness it better! Include more sled pushes in your training, ensuring you’re driving with your legs and keeping a strong core. Try using different weights to find your sweet spot, and aim to push for short bursts, increasing the distance over time.
• Transition Time: While running time is stellar, your transition time is lagging. Work on your “race day routine” in training—practice getting in and out of each station efficiently. Try timing yourself during mock races to simulate the actual event. The more you practice, the less time you’ll waste. Remember, every second counts!⏱️

Race Strategies:

Now, let’s talk tactics. Here are a few strategies to keep in your back pocket:

• Pacing: You started a bit slow on your first run. Next time, aim to find a rhythm that challenges you right from the start. Maybe hold back just a hair to avoid fatigue on the early strength segments!
• Stay Mentally Engaged: During the arduous sled push or burpees, remind yourself why you’re doing this. Visualize your goal, whether it’s a podium finish or simply personal best. Mental grit is just as important as physical strength!
• Hydration and Nutrition: Make sure to fuel up properly before the race and stay hydrated. A well-fueled body is a faster body. You wouldn’t drive a Ferrari on empty, would you? 🏎️
• Practice Makes Perfect: Use your training sessions to simulate race conditions. Include your transitions, pace yourself, and treat every workout like a mini-race. This will prepare you mentally and physically.

Conclusion:

Ramsey, you’ve got the makings of a formidable competitor, and with some focused adjustments, you can elevate your game even further. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” Let’s harness that runner’s edge and improve those strength segments. Keep pushing your limits, and don’t forget to have fun while you’re at it! 💪💥

This is The Rox-Coach, signing off. Until next time, keep smashing those goals and chasing that finish line! 🏆