Written by Cat Trentham. Hyrox is a global fitness competition that challenges athletes to complete eight different disciplines, including running, sled push, and burpee broad jumps, all in one workout. Two of these disciplines involve the use of Concept2 machines: rowing and ski erg. To help Hyrox athletes improve their performance on these machines, I’ve put together a list of tips and tricks specifically for indoor rowing and ski erg. Use the ErgData app's Target Stroke Rate feature to improve pacing in trainingHyrox races require athletes to complete several workout disciplines in a short amount of time, so proper pacing is essential. To practice for this, the ErgData app's Target Stroke Rate feature allows users to program a target stroke rate or cadence for their training pieces and displays it next to their actual rate throughout the workout. ErgData’s Target Stroke Rate can be helpful when workouts require frequent rate changes, and the app gently alerts users if their stroke rate falls above or below the prescribed target. Varying stroke rates within a workout can add interest and focus, improve fitness and health, and provide opportunities to check technique and power application. Compete with others on the ErgData app's Real Time Loop featureThe ErgData app's Real Time Loop feature allows users to row, ski, or ride with others around the world in real time on a virtual 1000-meter loop. The feature displays individual data and community real time data, including total people on the loop, total countries represented, and all-time total kilometres. Users can switch between two views: a close-up low-angle view that lets you see the avatars and country flags of the people closest to you and an overhead view of the entire 1000m loop with dots showing the location of other users. The feature also includes "pace bots" that travel at a steady pace to help users pace their workouts. This feature can be helpful for athletes looking to train with others or to practice their pacing in a race-like environment. Perfect your rowing techniqueProper technique is crucial for efficient and effective rowing. To improve your technique, identify common errors such as bending the arms too early or lunging at the catch, and practice drills that target those specific areas. Consistently practicing good technique will lead to a more efficient and faster row. Master ski erg techniqueSimilar to rowing, proper technique is crucial for efficient and effective skiing on the ski erg. Videos provided by Concept2 can help athletes learn the double pole technique which involves driving the handles downward by engaging core abdominal muscles and bending knees. This is the technique which will be used by most Hyrox competitors. Practice the "Put Your Hat On" cue for improved SkiErg performanceA common fault in new adopters of the SkiErg is leading the downward movement with the hands, rather than the head and chest. To correct this, try the "Put Your Hat On" analogy. This cue emphasizes core muscles over arm muscles, leading to maximum power generation and improved performance on the SkiErg.
By following these tips and tricks, athletes can improve their indoor rowing and ski erg performance for the Hyrox competition. Proper technique, pacing, and use of technology can help athletes achieve their best results on these challenging machines. Click here for details of how I can help you improve your row and ski technique. Written by Cat Trentham. If you're training for the Hyrox race, it's essential to have efficient and effective rowing and skiing techniques. Here are five questions every competitor should ask themselves about their rowing technique. 1) Am I using optimal rowing form and technique?The first question you should ask yourself is whether you are using proper form and technique. Rowing and skiing are technical movements, and performing them with improper form can result in less efficient movements and injury. Proper form ensures that you engage the right muscles and use your energy efficiently. Make sure you engage your legs, core, and arms in the right sequence when performing the movements. Indoor rowing technique coaching If you are unsure about your form, working with an experienced indoor rowing coach can help you iron out any bad habits you may have developed. A coach can provide you with a personalised training plan that includes regular form checks, helping you to make significant efficiency gains. Even small improvements in technique can result in faster splits and lower heart rates. Don't be afraid to invest in a coach if you are serious about improving your Hyrox performance. 2) Am I maintaining a proper pace?Maintaining the right pace is crucial when rowing and skiing. It's important to pace yourself correctly and not go all-out at the beginning, only to run out of steam later. You should have a plan in place for each workout and aim to maintain a consistent pace throughout. Practice at different speeds and intensities, so you know what pace you can maintain during the Hyrox race. Coaching for indoor rowing pacingHaving an experienced indoor rowing coach can be extremely helpful when it comes to pacing during Hyrox. A coach can help you create a personalised training plan with specific pacing goals for each workout. They can also help you learn how to properly pace yourself during each discipline in the race, so you don't exhaust yourself too quickly. It's important to remember that Hyrox is an endurance race, and knowing when to push hard and when to back off can make all the difference. A coach can help you identify your strengths and weaknesses and create a strategy that maximises your performance throughout the entire event. With the guidance of a coach, you can learn to pace yourself effectively and optimise your performance during the race. Click here for details of how I can help you with this. 3) Am I using my heart rate to my advantage?Using your heart rate to your advantage can be incredibly helpful when rowing and skiing in the Hyrox race. Learn to manage your heart rate by breathing deeply and slowing down when you feel your heart rate getting too high. Proper pacing and technique also help to maintain a lower heart rate, so you can use the ergs to catch your breath before moving on to the next discipline. However, understanding and managing heart rate zones can be a complex task. This is where an experienced indoor rowing coach can make all the difference. They can help you identify your target heart rate zones and create personalised training plans to help you improve your heart rate performance. By working within these zones, you can maintain a steady pace and performance, without burning out too quickly. With the right guidance and coaching, you can turn a hard, inefficient row at a Hyrox race, into a steady breather with very competitive splits. So, consider working with a coach to improve your heart rate performance and take your Hyrox training to the next level. 4) Am I tracking my progress?Tracking your progress is important when training for any sport, and indoor rowing and skiing are no exceptions. You should use a training log or an app like ErgData to keep track of your performance over time. This will help you identify areas that need improvement and see how you're progressing towards your goals. 5) Am I getting personalised coaching?Getting personalised coaching can take your Hyrox training to the next level. A coach can help you improve your technique, create a personalised training plan, and provide feedback on your workouts. They can also help you set realistic goals and stay motivated throughout your training. If you're serious about competing in the Hyrox race, consider investing in a coach to help you reach your full potential. Click here to see how I can help you with your Hyrox training.
In conclusion, training for the Hyrox race requires a combination of technical proficiency, pacing strategy, heart rate management, progress tracking, and personalised coaching. If you answer these five questions honestly and incorporate the tips provided by experienced athletes and trainers, you'll be well on your way to Hyrox success. Good luck! Written by Cat Trentham. Hyrox is an indoor fitness competition that tests athletes' endurance, strength, and athleticism through a series of workouts that include a 1km run and eight functional fitness movements, including the SkiErg and RowErg. The competition attracts athletes from all over the world and provides a unique challenge that requires a combination of skill, training, and endurance. Previous competitors have shared their experiences of the Hyrox event, describing it as a challenging but fun and rewarding experience. As Martin Stridde, a Concept2 employee and Hyrox competitor, explains on the Concept2 website, "This competition has it all...every single ounce of my 234 lb body thrown down to the ground, gets up and then jumps forward as far as possible. My heart rate? I would rather not know." Meanwhile, Cady Hart-Petterssen, a Concept2 trainer, notes that the competition requires a willingness to do hard work, saying, "I would much rather spend 45 minutes in a pain cave of pushing, pulling, lifting, throwing, jumping, and carrying instead of 45 minutes zoning out on an elliptical machine." To excel in the Hyrox competition, athletes need to focus on developing their skills on the SkiErg and RowErg. Here are five ways to improve Hyrox performance through Concept2 training: Technique and proper formA critical aspect of Hyrox performance is proper form and technique on the SkiErg and RowErg. Efficient movement patterns on these machines can result in significant efficiency gains, leading to faster splits with lower work rates. Coaches can work with athletes to identify any form issues and help them to develop better movement patterns to improve their performance. Click here for details of how I can help you with this. Heart rate trainingWhile the SkiErg and RowErg make up just two of the disciplines in Hyrox, they are still essential components of the competition. By maintaining solid form and efficient movement patterns, athletes can maintain performance while lowering their heart rate, using these sections as a little breather. Coaches can help athletes develop heart rate training plans to improve their cardiovascular fitness and endurance. Proper pacingPacing is a critical component of Hyrox performance, especially on the SkiErg and RowErg. Athletes need to pay attention to their stroke rate and 500m split times to ensure that they are maintaining an appropriate pace throughout the competition. Coaches can work with athletes to develop pacing strategies that optimise performance and prevent burnout. Using ErgDataThe Concept2 ErgData app is a powerful tool for tracking training performance on the SkiErg and RowErg. Athletes can use the app to monitor their progress over time, analyse their performance data, and identify areas for improvement. Coaches can use the app to provide feedback and guidance to athletes based on their performance data, helping them to make targeted improvements. Get a coach with a personalised training planWhile the Concept2 Workout of the Day is an excellent resource for training on the SkiErg and RowErg, nothing beats a personalised training plan with session feedback and technique coaching. Coaches can work with athletes to develop customised training plans that address their specific needs and help them to achieve their goals.
The Hyrox competition provides a unique and challenging opportunity for athletes to test their endurance, strength, and athleticism. To excel in the competition, athletes must focus on developing their skills on the SkiErg and RowErg, through proper form and technique, heart rate training, pacing strategies, and personalised training plans. With the right training and preparation, athletes can improve their performance and achieve success at the Hyrox competition. Written by Cat Trentham. Hyrox is a gruelling competition that requires a combination of strength, endurance, and mental toughness. Participants must complete a series of eight exercises, including rowing and skiing, in a race against the clock. To succeed in Hyrox, competitors need to track their performance, analyse their data, and constantly improve. Achieving Hyrox Gains through Better Concept2 TechniqueThe row and ski sections of the Hyrox competition are crucial components of the race format, and improvements in technique on these machines can dramatically improve overall performance. With the right technique, competitors can achieve higher split times with lower stroke rates, leading to more efficient use of energy and lower heart rates. On the SkiErg, the proper technique involves engaging the legs, arms, and core in a coordinated effort to maximise power and minimise wasted effort. By mastering this technique, competitors can improve their efficiency and maintain a consistent pace over the course of the race. Similarly, on the Rowing machine, the efficient technique involves proper body positioning, smooth stroke movements, and a strong finish. By focusing on these elements, competitors can achieve faster split times with lower stroke rates, allowing them to maintain a steady pace and conserve energy for the rest of the race. Lower stroke rate, faster split timesImprovements in SkiErg and Rowing technique can make a significant difference in overall HYROX performance. By maximising efficiency and minimising wasted effort, competitors can achieve better split times, maintain a consistent pace, and finish that particular discipline of the race with a lower heart rate and more energy. Therefore, competitors who want to excel in HYROX should focus on mastering their techniques on these machines. For help with this, please click here. With the right approach and training, they can achieve higher performance levels and compete at their highest level. That's where the Concept2 ErgData app comes in. What is ErgData?The ErgData app is a free app that offers a range of features for both RowErg and SkiErg users. It's compatible with the PM5 monitor, which is the standard monitor for Concept2 machines. This means that every Hyrox competitor can benefit from the app, during their training sessions. ErgData offers an enhanced display that shows more data at once, including pace, distance, calories, and heart rate. The app also allows users to customise their displays to show the metrics that matter most to them. If you’re focusing on heart rate training, you can adjust the screen accordingly. If you want lots of data on screen at once, you can customise it to your liking. ErgData ConnectivityThe connectivity capabilities of the ErgData app are another key benefit. The app seamlessly connects to the Concept2 Online Logbook, which enables users to participate in Concept2's team and individual challenges, as well as the Online Ranking. This means that every Hyrox competitor can join the Concept2 community, track their progress, and compare their performance to others around the world. The app also allows users to share their workouts with other platforms, such as Strava and Garmin Connect. Performance TrackingOne of the key advantages of using the ErgData app is the ability to track performance improvements over time. By recording workout data, analysing progress, and setting goals, competitors can use the app to optimise their training and achieve their full potential. ErgData allows competitors to store detailed workout data, including time, distance, pace, and heart rate. This data can be easily monitored over time, allowing competitors to identify areas where they need to improve and track their progress toward achieving their goals. Workout of the DayThe Workout of the Day feature in the ErgData app is an incredibly useful tool for Hyrox competitors who want to vary their training and stay motivated. The app provides a range of pre-set workouts, including the Workout of the Day, which users can easily access and save for future use.
However, for serious competitors looking to maximise their Hyrox row and ski erg performance, it is recommended to get a personalised Hyrox row and ski training plan from a professional trainer. With a tailored plan, competitors can focus on their specific strengths and weaknesses, improve their technique, and achieve their full potential in the competition. Whether you're a new Concept2 user or a seasoned competitor, ErgData is a valuable tool for tracking your performance and improving your results. Written by Cat Trentham. When it comes to nutrition, we often associate it purely with weight loss. But good nutrition is important for much more than just shedding pounds. There are a lot of instances where optimising your nutrition will help you thrive! Perhaps your performance in the gym is stalling? Maybe you're feeling tired and sluggish all the time? Maybe your mood and productivity are low? Or perhaps you just want to feel healthier? Improved nutrition can be the answer to all of these things! The Role of Calories:When we look at nutrition in terms of its impact on our bodies, the number of calories we consume plays a significant role. Eating in a calorie surplus, where we consume more calories than we burn, leads to weight gain. Conversely, eating in a calorie deficit, where we consume fewer calories than we burn, leads to weight loss. And eating at maintenance, where we consume the same number of calories we burn, keeps our weight relatively constant. Aligning Macronutrients to Your Goals:However, the source of these calories is equally important. Your macronutrient balance, which refers to the ratio of carbohydrates, protein, and fats in your diet, is critical for optimising body composition. Improving your body composition means increasing your muscle mass and decreasing your fat mass, which results in a toned, athletic appearance. This is often possible even on a maintenance diet for novice and intermediate athletes when combined with regular weight training. (Click here if this is something you would like help with). For those looking to lose weight, a high-protein diet is beneficial for preserving muscle mass. Equally, for those looking to gain muscle mass, a diet high in carbohydrates and protein helps support muscle growth. Getting your macro ratios right can also help control hunger and appetite, which is crucial for weight loss or weight gain diets. Incorporating foods or techniques that make you feel fuller can be invaluable in sticking to a caloric deficit diet. Similarly, recommending higher calorie, less satiating options to someone on a surplus diet can help them eat all the food they need to grow. Health Benefits of Better Nutrition:In addition to changes in appearance, it's also possible to experience several health benefits by eating wholesome, nutritious foods, rich in vitamins and minerals. A healthy diet can help prevent chronic diseases such as cardiovascular disease, diabetes, and certain types of cancer. Cardiovascular disease is a leading cause of death worldwide, and many risk factors are diet-related. Consuming a diet that's high in fruits, vegetables, whole grains, and healthy fats can help lower blood pressure, reduce inflammation, and improve cholesterol levels, all of which can help reduce the risk of heart disease. In contrast, a diet that's high in trans fats, added sugars, and sodium can increase the risk of heart disease. Better Nutrition for Better Sports Performance:In terms of changes to how your body performs, a well-balanced diet can help athletes and fitness enthusiasts in several ways. For example, consuming enough carbohydrates before a workout can provide the energy needed to perform at a high intensity. Consuming enough protein can help repair and rebuild muscles following exercise. Good nutrition can also help reduce inflammation and oxidative stress in the body, allowing athletes to recover faster and thereby, train harder. Hydration and electrolyte levels are also important in terms of sports performance, particularly in endurance sports. Improve Your Mental Wellbeing:Good nutrition is not just important for physical health; it can also have a significant impact on mental health and wellness. Consuming foods that are rich in omega-3 fatty acids, such as fish, nuts and flaxseed, can help improve mood and reduce symptoms of depression. Similarly, consuming foods that are high in tryptophan, such as turkey and chicken, can boost serotonin levels in the brain, which can improve mood and promote feelings of well-being. Additionally, good nutrition can improve sleep quality, which is essential for overall health. Consuming foods that are high in magnesium, such as leafy greens and nuts, can help relax the body and promote better sleep. In Conclusion:In conclusion, good nutrition is not only essential for weight management and body composition, but it can also provide numerous health benefits, both physically and mentally. Consuming a balanced diet that meets our macronutrient needs, along with plenty of vitamins and minerals, can help prevent chronic diseases, improve athletic performance, and promote mental well-being. By prioritising good nutrition, we can improve our overall quality of life and thrive in all aspects of our day-to-day activities. What Next?:If you're looking for personalised and comprehensive help with your nutrition, please visit my nutrition page for further details and to book your free 15-minute, no-obligation consultation call to discuss how I can help you reach your goals. I offer a focused 4-week course "Nutrition For Success", whereby I work with clients teaching them about nutrition and how to apply it to their unique goals for the best results. Beyond the course, I provide a check-in service to help keep you continually moving towards your goals.
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