Tag: Hyrox

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How to Train for Hyrox at Upgrade Labs

Smarter Recovery. Stronger Performance. Better Results.

If you’ve found yourself asking, “What is Hyrox?”—you’re not alone. The global fitness community has been buzzing with this high-performance hybrid race that combines endurance, strength, and grit.

So What is Hyrox, Exactly?

It’s a competitive fitness race made up of 8 rounds of 1K runs, each followed by a functional workout station. It’s intense, standardized, and gaining traction fast among runners, CrossFitters, and functional fitness fans.

Whether you’re new to the format or aiming for a podium finish, one thing is clear: you need a training and recovery plan that’s built for long-term performance—not just race-day survival.

That’s where Upgrade Labs comes in.

What Is Hyrox Training?

Hyrox training is a fusion of:

  • Cardio + endurance (you’ll run 8K total)

  • Functional strength movements

  • High-intensity, race-paced intervals

  • Mental grit and fast recovery between stations

The stations include:

  • Ski Erg – 1,000m

  • Sled Push

  • Sled Pull

  • Burpee Broad Jumps

  • Row Erg – 1,000m

  • Farmer’s Carry

  • Sandbag Lunges

  • Wall Balls – 100 reps

It’s no joke. You’ll need power, cardio capacity, mobility, and top-tier recovery—without wrecking your joints or nervous system.

How to Train for Hyrox at Upgrade Labs

So, how do you prep for Hyrox while staying strong, agile, and injury-free? You train smart—with a mix of AI-powered training, recovery tech, and tools that support full-body optimization.

Here’s how:

1. AI Adaptive Bike™ – Cardio Capacity in Less Time

Hyrox races demand 8K of running—and traditional pavement pounding can lead to overuse injuries.

The AI Adaptive Bike™ condenses the benefits of a 40-minute endurance workout into just 9 minutes. With adaptive resistance that mimics sprint/recovery intervals, it helps build:

  • VO₂ max

  • Muscular and cardiovascular endurance

  • Metabolic efficiency

And it’s easy on your joints, so you can go hard more often—with less wear and tear.

2. AI Strength Trainer™ – Functional Strength, Simplified

Pushing sleds. Hauling sandbags. Firing off 100 wall balls. Hyrox demands serious strength under fatigue.

The AI Strength Trainer™ provides controlled, efficient resistance training—great for building the kind of explosive, functional strength Hyrox requires. It delivers a full-body workout in just 15 minutes without the strain of traditional weightlifting.

Less time, lower risk, more power.

3. Cold Therapy – Inflammation Control + Recovery

Hyrox training will leave you sore—especially after heavy sled days or double-sessions.

Cryotherapy helps you bounce back faster by:

  • Reducing inflammation

  • Supporting muscle repair

  • Activating cold-induced thermogenesis (hello, fat burn)

Just 3 minutes in our chamber is enough to reboot your recovery.

4. PEMF Therapy – Nervous System Reset

Hyrox doesn’t just test your muscles—it pushes your nervous system to the edge.

PEMF Therapy (Pulsed Electromagnetic Field) uses electromagnetic pulses to:

  • Recharge cellular energy

  • Improve circulation

  • Accelerate neurological and muscular recovery

This is your go-to for nervous system support and burnout prevention.

5. Redcharger™ – Mitochondrial Optimization

Behind every rep and every step is mitochondrial energy. That’s where the Redcharger™ comes in.

Using red and near-infrared light, this therapy stimulates mitochondrial function to boost:

  • Cellular energy production (ATP)

  • Recovery

  • Sleep quality

  • Resilience against oxidative stress

Use it pre-race or post-training to stay energized and recovered.

6. Compression Therapy – Flush + Flow

After sessions that crush your legs—think burpees, lunges, and carries—compression boots offer a much-needed flush.

Compression Therapy supports:

  • Circulation

  • Lymphatic drainage

  • Leg recovery between sessions

Perfect for taper week or in-between tough training blocks.

Personalized Hyrox Support at Upgrade Labs

Every athlete is different—which is why every Hyrox journey at Upgrade Labs starts with a Free Cell Health Analysis.

This full-body scan gives us insight into:

  • Muscle mass

  • Fat composition

  • Inflammation levels

  • Cellular performance metrics

From there, we help tailor a protocol that fits your goals—whether you’re building, recovering, or getting race-day ready.