Hasan Bahrie Hyrox Result

Overall Performance:

Bahrie, you put in a solid effort out there at the 2024 London Hyrox event! Coming in at an overall time of 01:59:41 places you in the top 89% of participants, which is a commendable achievement. Your total running time of 00:56:51 shows your strength as a runner, being 02:52 faster than average. This indicates that you have a runner's profile, which is a great asset in this competition! However, your pacing strategy could use a little fine-tuning. Your first running segment was a bit slow, which likely impacted your energy management for the rest of the race. You started with an 8:15 in Running 1, which is on the slower side—like trying to jog in quicksand! But hey, you turned it around in the subsequent running segments, showing you can pick up the pace when it counts.

Segments to Improve:

Now, let’s dig into the segments where you can really elevate your game. The two standout areas for improvement are:

• Wall Balls: At 00:11:28, this segment was significantly slower than average by about 04:03. It seems that these balls weren't just heavy; they were plotting against you!
• Burpees Broad Jump: Your time of 00:11:17 here was also notably slower, running behind schedule by 01:45. Burpees should have you flying, not flopping!

To transform these segments from weaknesses to strengths, consider the following training strategies:

• Wall Balls:
  • Form Drills: Focus on your squat depth and explosive hip extension. Ensure you’re catching the ball at eye level to save energy.
  • Strength Training: Incorporate front squats and thrusters into your routine to build the necessary strength.
  • Conditioning: Practice sets of wall balls in a fatigue state to simulate race conditions, aiming for 3 sets of 10 reps, followed immediately by a 200m run.
• Burpees Broad Jump:
  • Technique Improvement: Work on your burpee speed and form. Try to eliminate unnecessary movements. Focus on a quick drop and explosive jump.
  • Plyometric Training: Incorporate broad jump drills into your routine. Perform 3 sets of 5 broad jumps with a 30-second rest between each set.
  • Endurance Burpees: Aim for timed sets, such as 30 seconds of burpees followed by 30 seconds of rest, repeating for 5 rounds to build stamina.

Race Strategies:

Now that we’ve honed in on those areas, it’s time to strategize for your next race:

• Start Smart: Don’t sprint out of the gate. Your first running segment should be controlled—aim for a pace that allows you to maintain energy for the latter part of the race.
• Transition Efficiency: Your roxzone time of 00:11:46 indicates room for improvement. Practice transitioning between exercises to minimize downtime. Set a target of under 30 seconds per transition in training sessions.
• Stay Hydrated and Fuel Up: Don’t underestimate the power of nutrition and hydration before and during the race. A well-fueled body is less likely to hit the wall!

Conclusion:

Bahrie, you’ve got the heart of a champion. “It’s not about the event; it’s about the effort you put in,” and from your performance, it's clear you’ve got a lot of effort to give! Remember, every race is a stepping stone towards greatness. “You can’t hurt me,” as David Goggins would say, and that includes those wall balls and burpees! Keep pushing those limits, and soon you’ll find that every weakness turns into a new strength. Keep working hard, and let’s get ready to crush that next Hyrox event! 💪💥🏆

Stay strong, stay motivated, and remember that no matter the obstacle, you have the power to overcome it. I’m here to guide you on this journey—keep hustling, and let’s get after it!

– The Rox-Coach