Ahmed Al Ali, Mouad Lambarki Hyrox Result

Overall Performance:

Ahmed and Mouad, you both put in a solid effort during the 2024 Dubai Hyrox competition! Finishing overall in 170th place puts you in the top 80% of a tough field of 211 athletes, which is commendable. And let’s not forget, you snagged 2nd place in your age group! That's like being the second-best cake at a dessert contest—still pretty sweet! 🍰

Your overall time of 01:22:05 is respectable, but there are clear areas where we can carve out seconds. Looking at your pacing, Ahmed, you kicked off strong with Running 1, clocking in a fantastic 3:58—a full 1:16 faster than average! But that enthusiasm didn’t quite carry through the rest of the race, especially in Running 5. It seems like you may have gone out a little too hot. Remember, pacing is not just about speed; it's about endurance. Your total running time of 47:18 is slightly slower than average, indicating that while you've got a great running base, we need to balance that with strength work. You’re definitely more of a runner than a weightlifter right now, but that’s not a bad profile to have in Hyrox!

Segments to Improve:

Now, let’s dive into the segments where you can really improve. You have some golden opportunities to turn weaknesses into strengths!

• Sled Push (00:02:18, 93rd Percentile): This was your slowest segment, and it cost you valuable time. The sled push is all about leg drive and core stability. Focus on drills that enhance your leg strength and power. Try doing 4x20m sled pushes at maximum effort, resting 2 minutes between sets. Incorporate strength training with squats and deadlifts to build that base.
• Sandbag Lunges (00:04:39, 91st Percentile): This segment was a significant time drain. It’s crucial for stability and strength. Practice lunges with a sandbag or weighted vest. Aim for 3 sets of 10 lunges per leg, focusing on form. Work on your hip flexors and quads with exercises like Bulgarian split squats and box jumps.
• Burpees Broad Jump (00:03:47, 83rd Percentile): These can be brutal, and it shows in your time. Improve your efficiency by breaking them down. Practice burpees separately and integrate broad jumps to build explosiveness. Consider doing 5 rounds of 10 burpees followed by 5 broad jumps, resting 1 minute between rounds.
• Wall Balls (00:05:02, 88th Percentile): Another area where you can cut time. Ensure you're working on your squat depth and ball throwing technique. Try 3 sets of 15 wall balls, focusing on fluidity between the squat and throw. Engage your core and practice with a heavier ball to build strength.
• Roxzone (00:04:54, 21st Percentile): While you were faster than average here, we can always refine transitions. Practice quick transitions in your training: set up a mock course where you seamlessly flow from one exercise to another, minimizing downtime. Set a timer and aim for a rapid transition under pressure.

Race Strategies:

Alright, let’s talk strategy. Here are some actionable tips to implement for your next race:

• Pacing: Start strong but not at a sprinting pace. Aim to maintain a steady rhythm for the first half, then push the gas in the latter segments. Remember, this isn’t a 100m dash; it’s a marathon of strength and stamina!
• Visualize Success: Before the race, visualize each segment. Picture yourself powering through the sled push or lunging with precision. Mental rehearsal can set you up for physical success.
• Hydration and Nutrition: Keep your energy levels stable. Focus on hydration throughout the days leading up to the race, and consider a small carb boost before your start.
• Team Dynamics: Since you’re in doubles, communicate with each other during the race. Use signals or code words for transitions, so you’re always in sync.
• Embrace the Suck: When things get tough, remind yourself that discomfort is just a part of the process. As David Goggins says, “You will never learn from a challenge if you don’t take the challenge.”

Conclusion:

Ahmed and Mouad, you’ve got the heart and determination to keep pushing boundaries! It's all about refining your strategy, focusing on strength, and embracing the grind. Remember, every single workout is a step closer to your goal. As Jocko Willink says, “Discipline equals freedom.” So stick to your training plan, work on those weaknesses, and watch your performance soar. You've got this! 💪🏆

And hey, if you ever feel like giving up, just remember: the only thing worse than a bad race is a good race that you didn’t run! Now let's get back to work and crush those goals! 💥

Keep moving forward, and I’ll be right here cheering you on. This is The Rox-Coach, and I believe in you! Let’s go! 🔥