We break down how to keep and build muscle on a hybrid plan while improving aerobic fitness, using recent race lessons, clear training principles, and practical nutrition. We share what to prioritise across the season, how to manage intensity, and why station efficiency changes everything.

• Amsterdam race recap and pacing outcomes
• Compromised work structure and why it translates
• Station efficiency as free speed and recovery
• Doubles versus singles mentality and pacing
• Can you gain muscle on hybrid training
• Managing interference with cardio intensity
• The big three for maintenance: recovery, nutrition, volume
• Protein targets, carb timing, and refuelling
• Heavy lifting, rep ranges, and effort to failure
• Periodising off-season and race prep blocks
• Variety, lateral work, and adherence for progress
• Upcoming UK HIROX events and programming options

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We weigh fasted training against performance fueling and show how to match carbs to intensity and duration. Then we tackle Hyrox strength, define strength endurance, and map the fastest path to “strong enough” without wasting sessions or breaking down.

• download milestone, YouTube plans, guests and seminar series
• fasted training preferences, low vs high intensity fuel needs
• fat oxidation myths, energy balance clarity
• psychology of sugar, mouth-rinse effect, hydration timing
• race prep consistency, practising fueling in sims
• strong enough standard for Hyrox, when strength matters
• prioritising running and station economy once strength is adequate
• defining strength endurance, systemic fatigue over junk reps
• interval weight training for durable performance
• programming variety year-round, specificity near race

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We explore why training age and a broad fitness base decide how far you can go in hybrid sport. We compare sport backgrounds, break down base building, and show how recovery, psychology and smart progression beat ego-driven volume.

• training age as the hidden advantage
• base building through zone 2 and steady volume
• transfer from football, cycling, CrossFit to HYROX
• strength, muscle mass and efficiency trade-offs
• high vs low responders to training adaptation
• intensity traps, overreaching and under-recovery
• real recovery vs fake easy sessions
• linear progression: add time, watts or cut rest
• life stress and CNS load using the health bar analogy
• race psychology and the skill of pacing and restraint

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