Sabbah Rami Hyrox Result

Overall Performance

Rami Sabbah's performance in the 2024 Milan Hyrox race shows a strong running capability, as evidenced by his total running time of 00:50:50, which is 04:29 faster than average. This indicates a runner profile, but there is a need to focus on strength and functional fitness, as his overall rank is in the top 89% of athletes and his age group rank is in the top 90%. His pacing was somewhat inconsistent, with a notably slow start on the first running segment, but he demonstrated the ability to accelerate as the race progressed, with his best running lap being 00:05:35, much faster than average.

Segments to Improve

• Sandbag Lunges: This segment was significantly slower than average, suggesting a need for improved lower-body strength and endurance.
  • Exercises: Incorporate barbell lunges, Bulgarian split squats, and weighted step-ups into your routine. Aim for 3-4 sets of 8-12 reps.
  • Form Focus: Ensure proper form by keeping the torso upright and engaging the core throughout the movement.
• Wall Balls: Slightly slower than average, indicating room for improvement in explosive power and endurance.
  • Exercises: Practice wall balls with a heavier ball in training to build power, and include plyometric exercises like box jumps.
  • Drills: Focus on the depth of your squat and maintain a consistent pace to improve endurance.
• Roxzone: Transition time was slightly faster than average, but further efficiency can be gained.
  • Techniques: Practice quick transitions between exercises with minimal rest to simulate race conditions.
  • Fitness Focus: Increase overall cardiovascular fitness with interval training to reduce recovery time between segments.
• Sled Pull: Slightly slower than average, suggesting a need for improved strength.
  • Exercises: Include heavy rope pulls, bent-over rows, and deadlifts in your strength training regimen.
  • Form Correction: Keep a low stance and use full body leverage to increase pulling efficiency.
• Burpees Broad Jump: Performance was slightly below average, indicating a need for improved explosive power and agility.
  • Exercises: Implement burpee variations and plyometric drills such as jump squats and lateral jumps.
  • Focus: Work on the speed of transitions from the floor to the jump position.
• Farmers Carry: Slower than average, indicating a need for grip and core strength.
  • Exercises: Incorporate farmer's walks with progressively heavier weights, along with core strengthening exercises like planks and Russian twists.
  • Technique: Maintain a strong grip and upright posture to enhance efficiency.

Race Strategies

• Start Strong, Pace Wisely: Consider starting at a pace slightly slower than your fastest running segment to conserve energy for the strength exercises.
• Efficient Transitions: Work on minimizing time spent in the Roxzone by practicing efficient transitions between exercises in training.
• Focus on Weak Segments: Plan your race strategy to push harder on segments where you are currently slower compared to the average, as this is where the most gains can be made.
• Simulate Race Conditions: Regularly practice under race-like conditions to adapt to the demands of back-to-back exercises and running.