Some people might be put off by the amount of running in HYROX - and it’s not just the general population. Even an athlete who trains strength several times a week and looks great might find 8 kilometers to be a big challenge, and something that could discourage them. But if you make the decision to add more low-intensity movement into your daily routine, it can be a real game-changer - not only in whether you conquer a HYROX race, but in your overall quality of life. After all, it’s far more practical to have a strong, functional body than just one that looks good. Remember, every muscle contraction counts! 💡 Add this to your weekly routine: 💪 Walk or bike to work, the store, or anywhere you can. 💪 Skip the elevator or escalator and take the stairs instead. 💪 Break up long hours of sitting with a quick stretch or some light strength exercises.

Sometimes, life gets in the way and there’s just no time for a full session. That’s where exercise microdosing comes in: short, high-intensity bouts of training that still drive meaningful adaptations. Instead of skipping, you can introduce a short workout whenever you have time (1-2 times per day). This concept isn’t new; it has been used both in elite sport and in the non-active population (often called “exercise snacking”). The key idea is that frequent, brief, high-intensity sessions can induce a certain level of metabolic stress and improve or maintain physical capacity depending on which modality is selected. You can structure a hyrox specific microdoses as simple sessions, such as: 10-min EMOM 1st min: 20 squats 2nd min: 10 push-ups 6-8-min AMRAP 10 burpees + 10 squats *introduce weighted vest if needed