Cameron Bergsma Hyrox Result

Overall Performance:

Cameron, you’ve done a commendable job out there in the 2025 Brisbane Hyrox! Finishing with an overall time of 01:17:34 places you in the top 30% of a competitive field of 1365 athletes—definitely something to be proud of! Your total running time of 00:38:31 is a standout, coming in 00:28 faster than the average, which showcases your strong running profile. However, we noticed a bit of a pacing issue in the latter running segments, indicating you might have started too hot out of the gate. That initial sprint in Running 1 was impressive, but it seemed to set a challenging tone for your endurance later on. You’ve got a great base, but let’s work on balancing the strength and stamina aspects to maximize your potential. Remember, as David Goggins says, “You’re not a dog, you’re a human being. You can take it!” 💪

Segments to Improve:

Let’s break down those segments where you can really ramp up your performance:

• Burpees Broad Jump (00:05:43, 58th Percentile): This segment cost you precious seconds. To improve, focus on speed and form. Try sets of 10 burpees with a broad jump at the end, ensuring your landings are soft to avoid injury.
• Farmers Carry (00:02:42, 81st Percentile): It seems you struggled here. Incorporate farmers carry drills into your routine—aim for distances of 30-50 meters. Work on grip strength and core stability, as these will help you carry heavier loads more efficiently.
• Rowing (00:04:53, 56th Percentile): Technique is key! Focus on the drive phase and maintain a steady, powerful pull. Incorporate intervals on the rower, alternating between high-intensity bursts and steady-state rowing to build both strength and endurance.
• Sandbag Lunges (00:04:31, 31st Percentile): This segment was pretty close to average, but there’s room for improvement. Practice weighted lunges with a focus on maintaining an upright torso. Add in some single-leg lunges to build unilateral strength and stability.
• Total Running Time (00:38:31, 00:28 faster than average): While your overall running time is impressive, the later segments show a decline in pace. Consider implementing tempo runs and interval training to improve your endurance. Focus on maintaining a consistent pace throughout the race.

Race Strategies:

For your next race, let’s implement some strategies to enhance your performance:

• Pacing: Start strong but find a sustainable rhythm early on. Aim for a pace that feels comfortably challenging during the first two runs, then push it in the latter half.
• Transitions: Work on quick transitions between exercises. Practice the roxzone segments by reducing downtime and keeping your heart rate up. Make it a habit to visualize the next exercise while finishing the current one.
• Breathing Techniques: Use controlled breathing during high-intensity segments to maintain your stamina. Inhale through your nose for two counts and exhale through your mouth for four counts during transitions.
• Focus on Form: Keep your form tight on all movements, especially when fatigued. A strong core and proper movement patterns can prevent injuries and help you maintain speed.
• Nutrition and Hydration: Don’t forget about your fuel! Proper hydration and nutrition leading up to the race will ensure you have the energy reserves needed to push through those tough final segments.

Conclusion:

Cameron, you’ve shown great potential out there, and with focused training on your weaker segments, you can elevate your performance to new heights. Remember, every time you step onto that course, you’re not just competing against others; you’re competing against yourself. As Jocko Willink says, “Discipline equals freedom.” Embrace the grind, stay disciplined in your training, and don’t shy away from pushing your limits. You've got this! And hey, if you can lift that farmers carry, you can definitely lift your spirits! Keep crushing it, champion! 💥🏆

Stay strong, stay focused, and remember: every rep, every run, every drop of sweat gets you closer to your goals. I'm here to help you unlock your full potential! - The Rox-Coach