Mat Fraser's Guide to Hyrox Training with the Concept2 BikeErg
Mat Fraser, the five-time Fittest Man on Earth, has shifted his focus to fitness racing, particularly Hyrox, since retiring from competitive CrossFit in 2021. He has developed a training methodology called HWPO, which stands for 'hard work pays off', offering Hyrox-specific workout plans. In a recent video, Fraser highlighted the Concept2 BikeErg as a valuable tool for Hyrox training, emphasizing its benefits for building engine capacity, leg stamina, and sustainable power.
While the BikeErg is not part of the Hyrox race itself, Fraser believes it is essential for training. He suggests using the BikeErg to reduce the strain on your ankles and improve your overall fitness. In Hyrox races, the running segments between workout stations can be challenging, requiring a specific cadence. Fraser recommends adjusting the BikeErg's damper setting to match the running cadence, helping athletes prepare for the race conditions.
Fraser emphasizes that the BikeErg is not just for cardiovascular training but can also be used to simulate different scenarios encountered in a Hyrox race. By incorporating interval training on the BikeErg, athletes can replicate the demands of the race, such as sled pushes followed by a fast run. This type of training helps athletes improve their conditioning and adapt to the intensity of a Hyrox event.
The versatility of the BikeErg allows athletes to vary their training routines, incorporating different damper settings and RPMs to target specific muscle groups and energy systems. Fraser recommends alternating between high-intensity intervals and recovery periods to mimic the challenges faced during a Hyrox race. By using the BikeErg in this way, athletes can enhance their overall conditioning and performance in fitness racing events.
In conclusion, Mat Fraser views the Concept2 BikeErg as an invaluable conditioning tool for Hyrox training. By incorporating the BikeErg into his own training regimen, Fraser has found it to be a key component in his fitness routine. Whether preparing for a Hyrox race or looking to improve overall fitness, the BikeErg offers a versatile and effective way to enhance performance and achieve training goals.