Rox Lyfe - The HYROX Podcast Improve Your HYROX Time: What the Science Says with Gommaar D'Hulst
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May 1, 2025 In this conversation with Gommaar D'Hulst, an academic and sports science researcher at WOD Science, listeners gain insights into improving HYROX performance. Gommaar discusses the interference effect between strength and endurance training and shares smart running strategies. He highlights evidence-based nutrition and recovery tips, alongside technique tweaks that can lead to significant gains. From innovative testing methods for elite athletes to the role of technology in optimizing performance, this dialogue is packed with practical advice for serious competitors.
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Understanding the Interference Effect
- The interference effect shows concurrent strength and endurance training can slightly reduce strength gains but minimally affects endurance gains.
- Separating sessions by 4-6 hours or more can make interference negligible for HYROX athletes.
Train Specificity Near Competition
- In the off-season, separate strength and endurance training to focus on weaknesses.
- Near competition, combine them in sessions to train specificity despite potential interference.
Endurance Background Benefits HYROX
- Having a strong endurance background benefits HYROX more as running volume is crucial.
- Functional movements and strength can be learned, but running is the key endurance challenge.