Senad Dizdarevic, Riza Bella Hyrox Result

Overall Performance:

Senad and Riza, you both brought some serious fire to the 2024 Brisbane HYROX doubles competition, finishing with an overall time of 01:47:51! That puts you in the top 99% of athletes. Fantastic job! Your rank in the age group is even more impressive at 71 out of 72, landing you in the top 98%. This demonstrates that you both have the potential to push even further.

Now, let’s break it down: your pacing strategy was a bit of a rollercoaster ride. You kicked off strong with Running 1, which was 2:46 faster than average—great start! However, there was a noticeable slowdown in your running segments afterward, particularly in Running 2 through Running 8, where you lost significant time. This suggests that you might have gone out a touch too fast, which left you gasping for air in those subsequent runs. We need to find a balance between speed and endurance. With a total running time of 01:14:07, it's clear that your running profile is still evolving. You showed that you can run fast, but your overall running time being slower than average indicates the need for more endurance conditioning. Let's work on building that stamina, so you can maintain pace throughout! 💪

Segments to Improve:

• Running 2 - 00:09:28 (2:14 slower than average): This segment was a significant slowdown for you. The key here is to focus on your endurance. Incorporate longer runs at a steady pace in your weekly training. Aim for a long run of 60-90 minutes at a conversational pace, gradually increasing your distance.
• Running 3 - 00:09:47 (1:55 slower than average): The same applies here; your pace dropped even more. Try interval training to improve your stamina and speed. Include 6-8 x 400m sprints with rest intervals of 1-2 minutes between sets. This will help you adapt to faster paces while building endurance.
• Running 4 - 00:09:49 (1:46 slower than average): Your pacing continued to decline. This often indicates fatigue. Consider adding threshold runs to your routine. Run at a pace that feels "comfortably hard" for 20-30 minutes to build your lactate threshold, helping you sustain faster paces longer.
• Running 5 - 00:10:09 (1:46 slower than average): Again, a similar pattern. Focus on your recovery between segments. After intense exercises like the sled push or burpees, give yourself a brief moment to breathe before hitting the run. Incorporate easy jogs or dynamic stretches to keep your legs activated.
• Roxzone - 00:08:20 (2:19 faster than average): You nailed the transition time! Keep this up, but let’s make sure you’re not sacrificing energy for speed. Practice quick transitions in your training, and simulate race conditions to refine your technique.

Race Strategies:

Here’s how to tackle your next race:

• Start Strong, Stay Smart: Begin with a fast but controlled pace in the first running segment. Aim for a time that feels comfortable yet competitive. Then, settle into your rhythm for the middle segments. Remember, it’s a marathon, not a sprint!
• Mind Your Transitions: Your transitions are a strong suit, so keep honing that skill. Practice moving quickly into the next exercise while maintaining your breath. This will save you precious seconds!
• Fuel Your Performance: Focus on your nutrition and hydration strategy leading up to the race. Experiment with different pre-race meals to find what fuels you best. You wouldn’t run on empty, would you? (Unless it’s a metaphorical run; then maybe!)
• Stay Mentally Tough: Channel your inner David Goggins. When the going gets tough, remind yourself of your strengths and the hard work you’ve put in. It’s all about mental resilience!

Conclusion:

Senad and Riza, you’ve got what it takes to elevate your performance to the next level. Your results show immense potential, and with focused training on your endurance and pacing, you’ll be unstoppable. Remember, “You’re not just competing against others; you’re competing against yourself.” Keep pushing, keep improving, and embrace the grind. And when in doubt, just think: “Pain is just weakness leaving the body—so let’s make some room!” 💥🏆

Stay committed, stay hungry, and keep showing up. The Rox-Coach believes in you! Let’s crush the next one! 💪