Lahmiri Brahim Hyrox Result

Overall Performance

Brahim Lahmiri delivered a strong performance in the 2024 Paris HYROX event, finishing in the top 30% of all athletes and the top 26% of his age group. His overall time was 01:19:00, which is a commendable accomplishment. His expertise in running was evident as his total running time was 00:35:51, which was 04:07 faster than the average. He started the race strong with his first running segments being faster than average but he should be careful not to start too fast which might cause him to burn out in the later segments. His performance in strength-based exercises, however, could use some improvement as indicated by the slower-than-average times in Ski Erg, Sled Pull, Burpees Broad Jump, Sandbag Lunges, and Wall Balls. His Roxzone time was slightly faster than average, suggesting a hybrid profile with room for improvement.

Segments to Improve

• Sandbag Lunges: Lahmiri was 01:51 slower than average in this segment, indicating a need for improvement in lower-body strength and endurance. Specific exercises that can help include weighted lunges, front squats, and kettlebell swings. Focusing on proper form during these exercises, such as maintaining a straight back and aligning knees and ankles, can significantly enhance performance.
• Burpees Broad Jump: Lahmiri was 01:15 slower than average in this segment. To improve, he should focus on plyometric training to build explosive strength. Exercises such as box jumps, tuck jumps, and frog jumps can be beneficial. Additionally, practicing burpee technique can lead to more efficient movement and better performance.
• Wall Balls: His time was 00:48 slower than average, suggesting a need for improvement in full-body strength and coordination. Exercises like thrusters, kettlebell swings, and medicine ball tosses can help improve performance in this area. Emphasizing proper form during these exercises, such as full hip extension during the push phase, can help improve efficiency.
• Sled Pull: Lahmiri was 00:54 slower than average in this segment. To improve, he should focus on exercises that strengthen the posterior chain, such as deadlifts, bent-over rows, and box squats. Practicing the sled pull technique with the right form can also enhance performance.
• Ski Erg: In this strength-based exercise, Lahmiri was 00:12 slower than average. High-intensity interval training (HIIT) on the Ski Erg machine can help improve performance. Also, focusing on proper form, like engaging the core and using the hips, can increase efficiency.

Race Strategies

For future races, Lahmiri should consider the following strategies:

• Pacing: While his running segments were faster than average, he should ensure he is not starting too fast, which might lead to burnout in later segments. Practicing pacing strategies during training runs could be beneficial.
• Transitions: Lahmiri's Roxzone time was slightly faster than average, suggesting he managed his transitions well. However, continued focus on efficient transitions can shave off crucial seconds from his overall time.
• Strength Training: As his performance in strength-based segments was slower than average, incorporating more strength training into his routine, particularly exercises mimicking the movements in these segments, could improve his overall performance.
• Recovery: Incorporating active recovery periods into his training regimen can help his body recover faster and perform better during the race. This could include mobility work, light cardio, and adequate sleep and nutrition.