Masin Admir Hyrox Result

Overall Performance

Admir Masin delivered a commendable performance at the 2024 Singapore Hyrox event, securing an overall rank of 113, placing him in the top 10% of all competitors. Within his age group (35-39), he achieved a rank of 29, positioning him in the top 12%. His overall time was 01:21:19. Analyzing his total running time of 00:42:33, it's evident that Admir has a stronger strength profile, as his running time was 01:29 slower than average, suggesting a need for improvement in running efficiency. Admir's performance in the initial running segments indicates a strong start with Running 1 being significantly faster than average, which may have led to fatigue in later segments, where his times began to slow.

Segments to Improve

• Total Running Time: Admir's total running time is an area for improvement, being slower than average. To enhance his running efficiency:
  • Drills and Techniques: Incorporate interval training and tempo runs to build endurance and speed. Focus on maintaining a consistent pace and improving aerobic capacity.
  • Exercises: Integrate hill sprints and fartlek sessions to increase running economy and strength.
  • Form Corrections: Work on stride efficiency and cadence through running drills such as high knees and butt kicks.
• Wall Balls: This segment was slower than average by 00:39. To improve:
  • Drills and Techniques: Practice wall ball shots with a focus on maintaining a fluid motion. Incorporate plyometric exercises to enhance explosive strength.
  • Exercises: Add medicine ball throws and squat variations to improve the power and efficiency of wall ball movements.
• Burpees Broad Jump: This segment showed a notable lag, being slower by 00:24. To address this:
  • Drills and Techniques: Perform burpee box jumps and broad jump drills to improve power and agility.
  • Exercises: Include explosive leg exercises such as jump squats and tuck jumps to build leg strength and power.

Race Strategies

• Pacing: Admir should aim for a more consistent pace throughout his running segments to avoid early fatigue. Implementing a negative split strategy, where the second half of the race is faster than the first, could lead to improved performance.
• Transition Efficiency: Although Admir's roxzone time was faster than average, continuous improvement in transition techniques can save valuable seconds. Practice quick and efficient transitions between exercises during training.
• Compromised Running: Focus on training in compromised running scenarios where running follows strength exercises. This will help in maintaining running efficiency after energy-demanding exercises like sled push/pull and sandbag lunges.

By focusing on these targeted areas of improvement and refining race strategies, Admir Masin can enhance his overall performance in future Hyrox events.