Mazen Sayed Ahmed, Ekemini Bassey Hyrox Result

Overall Performance:

Mazen and Ekemini, first off, let me say you both crushed it out there! Finishing 22nd overall and 15th in your age group against a competitive field is no small feat. You’re sitting in the top 84% overall and top 100% in your age group – that’s something to be proud of! 💥

Now, let's break it down. Your overall time of 01:29:51 tells a solid story, especially with a total running time of 00:38:05, which is 13:49 faster than the average. That’s impressive! Your running profile is clearly your strength. You started strong, but it looks like you settled in too much on the running segments after the first lap, which might have cost you some time in the latter exercises. Remember, pacing is crucial; too fast at the beginning can leave you gasping for air when you hit the heavy stuff.

You’ve got a hybrid athlete vibe, leaning more towards being a runner with that solid total running time. But let’s be real, no one likes a one-trick pony in Hyrox. It’s time to beef up those strength segments to match your speed. After all, you can’t just outrun your problems... or the wall balls! 😅

Segments to Improve:

Now, let’s focus on the segments that need a little TLC:

• Wall Balls (00:21:07): This is your biggest opportunity for improvement. A time that slow is like watching paint dry. Focus on your technique: aim for a squat depth that engages your glutes and quads, and ensure you're using your legs and not just your arms to propel the ball. Try wall ball drills where you do 10 reps, then sprint 20 meters, repeat for 5 rounds. This will build your endurance and help you push through the fatigue.
• Farmers Carry (00:02:21): A slow farmers carry can really drag your overall time down. Practice carrying heavier weights for shorter distances, and focus on maintaining a strong grip and upright posture. Incorporate drop sets and carry drills into your routine, and don’t forget to work on your grip strength – it’s just as vital as your leg strength in Hyrox. Aim for 4 sets of 40 meters at progressively heavier weights.

To put it simply, the wall balls and farmers carry need to become your new best friends. If they’re not challenging you, they’re not changing you! 💪

Race Strategies:

During the race, consider these strategies for a smoother performance:

• Pacing: Start strong but save some energy for the tougher segments. Focus on your breathing and find a rhythm that lets you maintain power over endurance.
• Transition Time: Your Roxzone time of 00:06:08 shows there's room for improvement in transitions. Practice quick changes between exercises, maybe even simulate race conditions during training to get that flow down.
• Mindset: Visualize each segment before you hit it. Picture yourself nailing the wall balls and breezing through the farmers carry. A positive mindset can transform your race experience!

Conclusion:

Mazen and Ekemini, you are on your way to becoming Hyrox machines, but remember: “The only way to get better is to show up every single day, even when you don’t want to.” Keep pushing those boundaries! Embrace the grind, and remember that every drop of sweat is a step closer to your goals. 🏆

Now go out there, throw some wall balls like you mean it, and lift those farmers carries like you’re carrying the weight of the world! No one's going to carry you to victory, but you both have what it takes to carry yourselves there. Let’s turn those weaknesses into strengths and continue climbing the ranks in the next race. The Rox-Coach believes in you! 💥