In a previous life, I competed in professional-level bicycle races around the world. I rode solo for fun from Land’s End to John O’Groats (LEJOG). Then I started a family and quickly realized that I had much less time to train.
The constant juggling of family life means I live in a constant state of playing catch-up, making the mental state where 12-15 hour bike rides were a “recovery week” a distant memory . Sure, there’s the world of indoor training I’d like to try, or the option of disappearing into the darkness of dawn and returning from a ride at 7 a.m., but neither satisfies my desire for community and social interaction.
If I were a playwright, Hyrocks would appear in a calm state right now, having finished the play.
Sure, the “worldwide fitness race for all bodies” held in the sweaty inner sanctum of a gym may look like a strange jump with scenery and wind in your hair; I found that a strength-based endurance discipline provided me with everything I needed. Everything is under his one roof. What’s even more interesting is that it somehow allowed me to maintain my riding. In fact, I had the audacity to suggest and even improve my own riding.
I’m not alone. The sport of highrocks has also attracted the likes of former British road and track rider Kimberley Key (née Bryce) and former professional, Olympian and national champion Nicky Blameyer. The pair won convincingly in the race event, backed up by Blamier’s solo victory in the National Trophy Cyclocross race just seven days later. Hyrox is truly the new key to improving your cycling performance.
(Image credit: Ashley Flood)
What is Hirocks?
Hirocks It combines both running and functional training in a timed “fitness race.”
Competitors alternate one kilometer runs with eight functional exercises: ski ergs, sled pushes, sled pulls, burpee broad jumps, rows, farmer’s carries, sandbag lunges, and wall balls.
These exercises may sound foreign, but they are not difficult to demonstrate. For example, a “sandbag lunge” involves lunging while holding a heavy bag full of sand, and a “wall ball” involves watching you throw a ball. Face the wall and aim to reach a predetermined height.
Just like in a cyclocross race or time trial, you can’t rest. It requires a continuous effort of endurance. There is no time limit, and depending on the competitor he may take three hours, but the world record times are his 55 minutes (men’s) and his 60 minutes (women’s).
Although the weight, number of repetitions, and distance in the functional fitness disciplines vary across multiple race categories, the mileage is the same. The race accommodates groups of all levels, allowing both amateurs and professionals to compete in a consistent format in all events, allowing for annual leaderboards and world championships.
Hyrocks rolls up the wall ball.
(Image credit: Ashley Flood)
Hyrox beats Crossfit in bike crossover exploration
I was already aware of the benefits of strength training and cross-training for cycling, but it wasn’t until I gave birth to my daughter and was diagnosed with osteopenia and menopause that I really got into weight training. was.
My innate desire to compete led me to try CrossFit.
For the uninitiated, CrossFit is a sport that combines everything from Olympic lifting to gymnastics. However, I realized that I lacked the strength and skills needed to compete. At 44 years old, I have concluded that handstand walking, revered by CrossFitters, is not an essential life skill, and my pelvic floor feels the same way as a double under (skip).
Hyrocks was different. I quickly fell in love with the fast-track approach to completing strength and conditioning training. Within his one-hour coached session, he managed weight training, functional strength training, and completed a workout that left him breathless and high on oxytocin.
It will also tell you the numbers. The ability to consistently measure progress in just 3 hours per week is a reminder of cyclists’ desire to consistently record their fastest times and maximum power while cycling.
It’s natural to feel good after a hard workout, but what I didn’t expect was how it affected my cycling.
Since I started training with Hyrox, I’ve found that whenever I get a chance to ride a bike, I ride stronger than ever.
I can just ride the bike and tackle probably the steepest step-ups and rocky sections I’ve ever done on a gravel bike. My stamina wasn’t too bad either, and even when I threw myself into the depths of the Pyrenees, I was able to get through the mountains without any special training.
Yes, I’m not very technical. You can’t hone those skills in the gym. However, the 70km loop and 1500m ramp in the middle was completely different to my expectations, and I attributed it to the increased fitness I had acquired through my Hyrox training.
Hyrox provides excellent strength and balance training for cyclists.
(Image credit: Ashley Flood)
Why is Hyrox so beneficial to cyclists?
Is Hyrox the perfect sport for time-poor cyclists? I reached out to Branmeyer, an elite cyclist, Hyrox athlete and coach, to get his thoughts.
Since taking up Hyrox, Branmeyer has not only won national titles in cyclocross, mountain bike, road racing and track, but also won his first qualifying doubles partner, Kimberly Key. He won the race with a time of 1 hour 1 minute 49 seconds. In preparation for the High Rocks World Championship to be held in Nice, France.
We caught up with Branmeyer post-High Rocks and she’s clearly hooked on the sport. “I don’t think I’ve ever been more excited about any sport since I discovered cyclocross,” she told me.
“If you’ve ever seen or done a Hyrox comp or workout, it’s clear that it’s a full-body workout. Every inch of your body is sore at the finish line,” Brammeier says. , reassured me that even a top-end Hyrox would still be effective. it hurts.
But what exactly does Hyrox offer bike riders?
Nikki is a former professional cyclist who has competed in numerous European Championships, World Championships, Commonwealth Games and the Rio Olympics. She founded her Mudiiita Coaching, where she is the head coach.
different movement patterns
“In some ways, cycling is very unhealthy in terms of the unique motions of pedaling and sitting hunched over. Hyrox is definitely a great way to break out of that rut and build overall strength, flexibility, and muscle mass. It gives you an opportunity to improve your endurance,” explains Branmeier.
Hyrox training requires sustained full-body effort, which is complimentary for cycling, especially cyclocross and mountain biking.
“The dynamic and “monopodal” nature of some exercises [in Hyrox] It can work miracles in terms of stability on the bike, overall posture, and spinal health,” admits Blameyer.
Practice adjusting the pace and amount of effort
Elite Hyrox athletes finish the event within an hour or take longer to finish, while amateurs can take more than two hours. In any case, these periods are similar to many bicycle races, and for different disciplines such as cyclocross and time trials, there is no rest.
“Managing an effort over a specific period of time is a learned skill,” Brammeier says. “Hyrox teaches you how to suffer like that. It’s a lot like cyclocross or mountain biking, both physically and mentally. You can maintain high aerobic fitness and stamina. But you also need to be explosive in that effort and flip the switch to be mentally ready for the next obstacle or practice. ”
“You have to be very resistant to fatigue,” she says, “which is also comparable to the demands of most cycling events: where you can maximize your effort and where you can buy seconds to recover.” You have to think about whether your heart rate is below the heart rate threshold.”
Benefits of learning a new sport
Doing something different often has positive effects both mentally and physically.
“Stretching your body and mind in different ways is always a positive thing,” Blameier asserts. “If you do the same thing year after year, you can sometimes become stagnant. Introducing Hyrox into your program will help you stay motivated, highlight your weaknesses, see improvements in your overall fitness, and improve your overall fitness. It’s a great way to reflect on your cycling.”
Follow the program and get rewarded
Most cyclists believe that strength training is beneficial. However, the gym can feel like an intimidating place. Gyms across the country are now offering “Hylox classes.” This, Blameyer explains, “takes the guesswork out of working at the gym.”
Incorporating these into cycling is an art.
“As a general rule of thumb, you should incorporate Hyrox strength sessions between your intensive days. For example, tag them on days with some intervals, and your endurance days as endurance days. , leave it alone on easy days.’Of course, adjust this depending on your cycling discipline and stage of training,” says Blameyer.
Putting on her coaching hat, she added: “This is also one of the biggest benefits of working with a coach: having someone tell you when to pull your fingers out and when to do a rain check.” Spend an extra day! ”
Overtraining and injury prevention
Branmeier said the race weights in Hylox competitions are “not too high and the movements aren’t that foreign to most people,” so it will become more common when sports like Olympic lifting are introduced. This limits the risk of injury.
However, rest is important. “Hirox is very taxing on the body, so you have to keep the hard days hard, the easy days easy, and the rest days as recovery. However, when used correctly, Hirox can add up to “This increases the risk of injury,” Blameyer warns, “with much less training.”
“As with anything, instead of going all in, it’s best to take small steps and seek advice and advice from official Hyrox gyms and trainers,” she advises. .
“It’s very difficult to overtrain if you’re properly rested. It sounds a little silly, but if you’re going to put all your effort into recovery on the other side, you can train as hard as you want (within reason).” Once again, Hyrox is done.’ When done correctly, the most important part is rest and recovery. ”
How to try Hyrox
Have you been tempted?
Easy website search with Hirocks website Helps you find your nearest location Affiliated Hyrocks Gym You’ll be introduced to complimentary strength and conditioning training in a safe and supportive environment, as well as receive coaching on correct race movements.
Hyrox competitions are held all over the world, and most events sell out quickly, so if you’re thinking of attending, be quick!
The competition has several divisions: professional, professional athlete standard, open, age group, doubles, mixed or same-sex, and even relay events.
If you’re interested in Hyrox, why not try the “P’F”T” workout (Hyrox Physical Fitness Test)?
The workout consists of:
1000m run (outdoor or treadmill with 2% incline)
50 burpee broad jump (90cm)
100 static lunges (fully extended)
1000 meters rowing
30 push ups (hand release)
100 wall balls (male 6kg / female 4kg)
According to Hyrox, your “P’F”T” finishing time is a good indicator of your current Hyrox fitness level and will give you a good idea of what division you should register for if you choose to compete.
15 – 25 minutes – HYROX PRO
25 – 35 minutes – Hirocks Open
30 – 40 minutes – HYROX Doubles
35 – 45 minutes – HYROX Relay
However, remember that Hyrox does not have a time limit or qualifying time. So, as Blamier says, “When in doubt, just give it a try!”
