Mehdi Ridha Hyrox Result

Overall Performance:

Mehdi, first off, congratulations on your performance in the 2025 Brisbane Hyrox! Finishing 495th out of 1,327 athletes puts you in the top 37%—that’s no small feat! Your overall time of 01:19:24 is commendable, especially considering your 39:19 total running time, which is an impressive 31 seconds faster than average. Clearly, running is your strong suit! However, we need to address some areas where you can level up. Your pacing strategy was a bit of a rollercoaster—starting strong with the first run but then losing some momentum in the subsequent segments. The key here is to maintain a steady pace that you can sustain throughout the race. Remember, it’s not a sprint; it’s a Hyrox! 💪

Segments to Improve:

Now, let's dive into the segments that need a little extra love:

• Sled Pull (5:13): This segment was 43 seconds slower than average, and it really dragged down your momentum. The sled pull requires a combination of strength and technique. To improve here, focus on:
• Practicing sled pulls with varying weights. Start light and gradually increase as your strength improves.
• Incorporate resistance band training to strengthen your posterior chain—think deadlifts and kettlebell swings!
• Work on your grip strength with farmer’s carries—this will help you maintain control during the pull.
• Sled Push (3:07): Similar to the sled pull, this segment was 26 seconds slower than average. Strengthening your legs and core will help. Here's how to attack it:
• Incorporate sled pushes into your training, focusing on explosive starts and maintaining a steady push throughout.
• Perform leg presses and squats to build the necessary strength. Don't skip leg day—you're not a chicken!
• Consider doing interval training with shorter, more intense sled pushes to simulate race conditions.
• Total Running Time: While you’re faster than average, there’s still room for improvement. Your average running speed suggests you have a runner profile, but let’s sharpen that up:
• Incorporate tempo runs and interval training to improve your speed and endurance.
• Focus on your running form to increase efficiency—consider working with a coach or video analysis.
• Practice brick workouts that combine running with strength training to prepare your body for the transition.

Race Strategies:

Now that we've identified key areas for improvement, let’s talk about your race strategy. To maximize your performance, consider the following:

• Pacing: Start your runs at a slightly slower pace to conserve energy. Aim for a consistent effort across all running segments, especially after the sled push and pull.
• Transitions: Your Roxzone time of 5:58 was 9 seconds slower than average. Work on your transitions between exercises to minimize downtime. Consider practicing quick changes in your workouts to simulate race conditions.
• Nutrition: Ensure you’re fueling adequately before and during the race. A well-fueled body performs better. Think of it as putting premium gas in your Hyrox engine!

Conclusion:

Mehdi, you’ve laid a fantastic foundation with your running prowess, but to really crush your next Hyrox, it’s time to bolster your strength and refine your race strategy. Remember, “You will never learn if you don’t fail,” so embrace the challenge! Stay motivated and keep pushing your limits. Like David Goggins says, “Stay hard!” The next time you step into that arena, aim to leave no doubt. You’ve got the heart of a champion—let’s turn those weaknesses into strengths and make the next race even more epic! 💥🏆

Keep grinding, and I’m here cheering for you every step of the way! Let's get after it—together we are unstoppable!

- The Rox-Coach