David Mcconaghie, Noah Kraljevic Hyrox Result

Overall Performance:

David Mcconaghie and Noah Kraljevic, you both rocked it in the 2025 Sydney Hyrox competition! Finishing with an overall time of 01:23:41 places you in the top 62% of a formidable field of 1355 athletes, and 103rd out of 144 in your age group. That's not just participation; that’s a statement! You both showed solid endurance, with a total running time of 47:45, just a hair slower than average by 12 seconds. This suggests you have a strong runner profile but could benefit from focusing on strength segments. It’s like being a thoroughbred racehorse with a penchant for... well, yoga! 🐴🧘‍♂️

Your pacing early on was decent, with your first running segment clocking in at 05:15, just two seconds faster than average. However, your later runs showed a bit of a decline in speed, particularly in the final stretch. This indicates that while you may have started strong, your endurance waned during the latter parts of the race. Remember, it’s not just about starting fast; it’s about finishing strong. As Jocko Willink says, “Discipline equals freedom.” Keep that in mind as you train for your next challenges!

Segments & Race Analysis:

In analyzing your segments, it's clear where you both excelled and where you can improve. Your Ski Erg performance was commendable, being eight seconds faster than average. However, the Sled Push segment is a glaring area where you could enhance your overall performance, coming in 24 seconds slower than average. This segment is crucial, as it not only tests your strength but also your overall stamina and transition efficiency. Your Roxzone time was also slower than average, indicating that transitions were less efficient than they could be. This is where you can shave off precious seconds in future races!

Overall, your running segments were solid, but the last running segment (Running 8) was particularly slow at 08:38 compared to the average. This can happen when fatigue sets in, but we can turn this weakness into a strength with the right training. You both showed promise, especially in the early running laps, so let’s harness that energy and build on it!

Segments to Improve:

Let’s dive into the segments that need some serious TLC:

• Sled Push: Coming in at 01:30, this segment is where you lost the most time. Focus on this segment for about 25% of your training.
  • Drills: Incorporate heavy sled pushes into your routine 2-3 times per week. Start with lighter weights to perfect your form, then gradually increase the load. Aim for 4 sets of 20 meters, resting as needed to maintain form.
  • Technique: Focus on maintaining a low center of gravity, driving with your legs rather than relying solely on your upper body. Keep your core engaged to stabilize your movements.
• Roxzone: With an 8:37 time in transitions, you can improve this area dramatically. This should be about 20% of your focus during training.
  • Drills: Time your transitions during practice sessions. Aim for consistent, fast transitions between exercises. Use a stopwatch to track progress.
  • Technique: Practice moving from one exercise to the next smoothly. For example, after finishing the Sled Push, immediately move into your next running segment without standing still. Work on getting your gear organized for quick access.
• Running Performance: Your total running time suggests there’s room for improvement. Aim for about 50% of your focus on running training.
  • Drills: Incorporate interval training twice a week. For instance, do 5 x 800 meters at a pace that’s slightly faster than race pace, with 2 minutes of rest in between.
  • Technique: Work on your breathing patterns and running form. Short, quick strides can help maintain speed without burning out quickly.

By addressing these segments, you can turn your weaknesses into strengths and improve your overall performance moving forward. Remember, every drop of sweat is one step closer to your goal! 💦

Race Strategies:

Going into your next race, keep these strategies in mind:

• Pacing: Start strong but save some energy for the last two segments. If you feel good after the first two runs, maintain that pace but don’t push too hard too soon. Running is like a fine wine; it's all about the right timing! 🍷
• Focus on Transitions: Be prepared for your transitions. Practicing them during your training will help you save valuable seconds on race day.
• Stay Hydrated: Make sure you’re hydrated before the race and during it. Dehydration can slow you down more than you realize. Think of it this way: water is your best friend—don’t leave it hanging! 💧
• Stay Mentally Tough: Keep a positive mindset during the race. If you hit a wall, remember why you’re there and visualize your success. As David Goggins says, “You are your own hero.”

Conclusion:

David and Noah, you both have a bright future in Hyrox competitions! With a little bit of focus on the segments we discussed, you can improve your times significantly in the next event. Your next races are just around the corner: the HYROX Perth on September 5-6 and the Cigna Healthcare HYROX Hong Kong on July 26. Use the time between now and then to hone in on those weaknesses and build your strengths. Remember, it's not just about the destination; it's about the journey and how you grow along the way!

Keep pushing your limits, stay disciplined, and most importantly—enjoy the process! As you gear up for your next races, remember: “The pain you feel today will be the strength you feel tomorrow.” 💪

Now go out there and show them what you’re made of! This is The Rox-Coach, and I’m here to help you crush it every step of the way! 💥