Jad Mahmoud, Daniel Mahmoud Hyrox Result

Overall Performance:

Jad and Daniel, first off, kudos for stepping onto that Hyrox battlefield! With an overall time of 01:30:18, you placed 941 out of 1355 competitors, earning a solid spot in the top 69%. In your age group of 30-34, finishing 250 out of 350 puts you right in the mix at 71%. While you both exhibited remarkable effort, let’s dive into the performance details to find where you can truly level up. 🏆

Your total running time of 46:51 puts you ahead of the average by a whopping 4:51! That’s a clear indication that you’ve got a runner’s profile—great speed on those legs! However, it seems like your pacing strategy might need a little tweak here and there. The first segment was a blistering 04:21, a full 1:10 faster than average, which is impressive but may have left you feeling the burn later in the race. It’s like running a marathon and deciding to sprint the first mile—great for bragging rights, but not so much for finishing strong! 💥

Segments & Race Analysis:

Through the race, you showcased some strong segments, particularly on the Ski Erg and Wall Balls, where you ranked in the top percentiles compared to your peers. However, as the race progressed, you encountered some slower segments, especially with the Wall Balls and the Roxzone, where you spent extra time transitioning. These areas are key to focus on; remember, in Hyrox, every second counts, and that Roxzone time could be trimmed down to propel you forward. Your pacing was slightly off as you started strong, but that burn in the later running segments is a signal that your endurance needs a bit of work. You can’t sprint the whole way; think of it like a marathon, not a sprint! 🏃‍♂️

Segments to Improve:

Wall Balls: This segment is where you can claw back a significant amount of time—aiming for a potential improvement of 3:13 (from 08:04 to 04:51) is ambitious but achievable. Given that this segment took up 81% of your focus during the race, it’s essential to prioritize it in your training.

• Drills: Try integrating high-rep wall ball workouts into your routine. Start with sets of 10-15 reps, increasing weight gradually to build strength without sacrificing form.
• Technique Correction: Ensure your squat depth is consistent and your throw is explosive. A strong, upward thrust can significantly reduce the time spent on each rep. Aim to catch the ball at a higher point to minimize the time it spends in your hands.
• Strength Training: Incorporate exercises like thrusters, goblet squats, and kettlebell swings to build up the muscles you use for wall balls. This will not only help with your speed but also with your endurance during the movement.
• Compromised Running Scenarios: After intense wall ball sessions, practice transitioning immediately into running. This will help you adapt to the fatigue and maintain your pace during the race.

Roxzone: If you’re spending more time than average here, it’s time to tighten up your transition game. Aim for a 10-20% reduction in your Roxzone time.

• Drills: Set up a circuit where you move quickly from one exercise to the next with minimal rest. Time each transition and make it a game to beat your best time.
• Strength & Conditioning: Integrate compound lifts that engage multiple muscle groups to improve overall fitness. Think deadlifts, cleans, and snatches. This will help you maintain energy levels across the board.
• Speed Work: Include short sprints between exercises in your training sessions. This mimics race conditions and will condition your body to perform under fatigue.

Race Strategies:

For your next race, consider these strategies:

• Pacing Strategy: Start strong, but not at the cost of your endurance. Aim for negative splits—run the second half of the race faster than the first. That way, you’ll have the energy to crush it at the end.
• Transition Efficiency: Use the Roxzone as a mental reset. Instead of treating it as downtime, visualize your next performance and keep moving. You’ll be amazed at how much this can help your overall time.
• Nutrition and Hydration: Ensure you're fueling your body adequately before race day. A good balance of carbs and protein will keep your energy levels high, and don’t forget to hydrate! You can’t run on empty—unless you're a superhero, and let's be real, no one has that superpower. 💪
• Mindset: Embrace the discomfort. Remember David Goggins’ mantra: “You are not going to die because of discomfort.” Lean into it, and push through the pain; it’s a sign of growth.

Conclusion:

Jad and Daniel, you’ve laid a solid foundation with your performance, but there’s always room for improvement. With your next races lined up in Perth and Hong Kong, it’s time to get to work. Focus on those wall balls and transitions, tighten up your pacing strategy, and keep that mental toughness sharp. Remember, every second counts—turn your weaknesses into strengths, and soon enough, you’ll be chasing those top spots! And hey, if all else fails, just remember: “Pain is temporary, but glory is forever.” Now get out there and crush it! 💥

Looking forward to seeing your progress in the next races! Keep pushing your limits, and let’s make those numbers drop! You got this! Remember, I’m Rox-Coach, and I’m here to help you supercharge your performance! 💪