Laouini Hadhemi Hyrox Result

Overall Performance:

Hadhemi, first off, massive shoutout for your performance at the 2024 Marseille Hyrox! Ranking 107 out of 488 athletes is no small feat, putting you in the top 21%. You’ve clearly got grit and determination, and that’s half the battle won! Your overall time of 01:19:43 reflects a solid effort, but there are some key areas we can polish to help you unleash your true potential.

It seems you’ve got a bit of a split personality in your performance: you shine in certain segments while struggling in others. Your total running time of 00:41:51 is about 00:41 slower than the average, indicating that running is an area where we can definitely crank up the intensity. However, you showed some serious strength in segments like the Ski Erg and Sled Pull, which means you have a nice hybrid profile. But let’s be real, if we could just take the Sled Pull and turn it into a running segment, you’d be unstoppable! 🏆

As for pacing, your first running segment was a little too slow, which can impact your overall momentum. Remember, the race is a marathon, not a sprint—unless you’re sprinting, in which case, it’s a sprint! Just kidding—plan your pacing wisely. You need to get that heart rate up right from the start, but not so much that you’re gasping for air halfway through.

Segments to Improve:

• Wall Balls (00:04:27) - This was one of your slower segments. Improving your technique is critical here. Focus on your squat depth and push through your heels to maximize power. Aim for 3 sets of 15-20 reps with a lighter ball, concentrating on form. Gradually increase the weight, ensuring each rep is explosive. Consider adding a plyometric component to your training—after your wall balls, do 10 jumps or tuck jumps to build power and endurance.
• Sled Push (00:02:37) - You were 00:10 slower than the average here. To improve, focus on your driving technique. Start with lighter weights and practice pushing with short, explosive bursts. Incorporate sled pushes into your routine once a week, maintaining a strong body posture—keep your back straight and engage your core throughout. Try 4 sets of 20 meters, resting only as long as it takes to catch your breath. It’s not a coffee break, after all! ☕
• Roxzone (00:06:14) - This transition time is crucial. A slower roxzone means you need to improve your overall fitness and transition speed. Practice your transitions between exercises during your training sessions. Set up a mock Hyrox course and time yourself going from one segment to another. Aim to reduce your transition time by at least 10-15 seconds. Remember, a smooth transition is like a well-oiled machine—no one wants to be the squeaky wheel! 💥

Race Strategies:

For your next race, implement these strategies to maximize your performance:

• Start Strong: Focus on building your pace from the start. A solid warm-up will help elevate your heart rate and prepare your body for the initial running segment. Aim for a pace that’s slightly faster than your first segment in Marseille, but not so fast that you blow up. Think of it like a fine wine—let it breathe a little before diving in!
• Segment Transitions: During training, practice quick transitions specifically between exercises. Have a plan for each transition, and visualize it on race day. You need to feel like a ninja, not a sloth!
• Breathing Techniques: Focus on controlling your breathing during high-intensity segments. Use a 3-2 breathing pattern (3 counts in, 2 counts out) to help manage your heart rate. It’s like finding your Zen in a whirlwind—stay calm, stay focused.
• Cooldown and Recovery: After the race, prioritize recovery. Stretch, hydrate, and refuel your body to bounce back stronger. You’re a warrior, and warriors need to treat their bodies like temples, not playgrounds!

Conclusion:

Hadhemi, you’ve got the heart of a lion and the potential to match! Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing your limits, and don’t shy away from the challenge. Your next race could be a game-changer, but it all starts with the work you put in now. Be relentless, be fierce, and most importantly, have fun! 💪

Now lace up those shoes and get to work—let’s turn those weaknesses into strengths! I’m here for you every step of the way. Together, we’ll make waves in the Hyrox world. You got this! - The Rox-Coach