Trying out a new method of training, HIIT maxxing — Hyrox.

2026 Day 201. #TrainingDays.

Fitness is a journey that demands consistency. I have been putting in the effort and the rewards have been good enough but below my expectations, so there is still a lot of improvement to be made.

I am not a big fan of Hyrox. It sounds great for competition but does not seem like a great way of training for me. It greatly reminds me of the idea of HIIT (High Intensity Interval Training) which was all the rage during covid but the hype train has moved on.

However I recently have adopted a hyrox like regime for my training. I mix up 1K runs and pull-ups and alternate between the two for about 5 sets. My observations from the training

• Running a single kilometre is much easier. If I include enough rest, I can run one fast enough and let my heart rate settle down a bit before getting on the pull-ups. This can help increase the size of Type 2 muscles. Repeating several sets help build Type 1 muscles.
• For burning fat/low bpm runs, I try to minimise the break between switching the two exercises. This remains the biggest difference in managing my heart rate. I run fasted, early in the morning, so my insulin is low and my body is more likely to burn fat because I am not supremely pushing myself.

Alternating between the two workouts helps me maximise my output for each one. I gain enough rest that my muscles are ready for another set but because of such a major context switch, the first few reps are always easier.

As the sets progress, it does get harder. Instead if I were to do a 5K, then do 50 pull-ups, I would be in a world of trouble. 5 sets of 1k + 10 pull-ups however has been extremely fun. It is definitely the easier and the quicker way.

This change in momentum has also offered me a greater insight into the hyrox athletes as well. They are very different from long distance runners and bodybuilders. Ideally they sit between them, decent cardiovascular fitness with some muscle definition.

This is much harder to do since building muscle is not an easy task. You might gain some with beginner gains but quickly everyone plateaus. Add on running which can cause muscle loss (if you do it too much), it can be very tricky to balance it off.

It is great for conditioning and building functional fitness. The stress on my muscles is low, I can repeat the same workout everyday, although it’s better not to. At the same time repeated sets help increase overall calories burnt in the workout, which is more important if you are trying to lose weight.

Personally, the biggest advantage is that I can get a full body workout in without stressing out muscles too much. It seems to be better on slower days, when you are not feeling up for a really intense workout. Follow your heartbeat with a wearable and make sure to not go above zone 2. The repetitive and continuous strain will help build Type 1 muscles and eventually grow in size.

I would still like to incorporate some intense heavy weight lifting days. These would be high weight, low reps to strengthen Type 2 muscle fibres. Overall, you’ll build strength and muscle definition. If you are looking for size, you should maybe consider a more body-builder oriented workout.

Even though I am impressed with the benefits of a hyrox-like workout, it is not the only thing you need.

Building functional strength, flexibility, and a healthy body should be your main goal. For this you must be able to combine lifting weights, some form of cardio, some form of yoga, and cooldown stretching exercises. Adopting this will give you a more holistic benefit.

The effects on your body will be visible after long-term consistency. Your body needs a lot of effort for re-composition although you will be better off once you do achieve your goals.

A big constraint is your diet.

Eating enough protein is required so that your body has the resources to build your muscle.

Eating fats has to be well calibrated. Too much, and you will gain more fat, too little and your body will fall-back to eating muscle or carbs for energy.

Eating carbs before or after your workout can affect the intensity and recover between sets. Some energising food (banana + honey + salt) can be a great booster before the gym. Fasted/non-fasted cardio will not make difference in the longer run. Any extra fat that your body burns when not fasted will be adjusted when it utilises less fat over the day.

This is not to say that there will never be a fat loss, but that it takes time, effort, and above all, consistency. Move too fast and you will lose a lot more than expected muscle. Move too slow and you might end up in the same place for too long.

What does your workout split look like?

See you tomorrow.