Since retiring from competitive CrossFit in 2021, five-time Fittest Man on Earth Mat Fraser has been paying more and more attention to the world of fitness racing — better known as Hyrox.
Using the knowledge gained from years spent competing at the sharp end of functional fitness, the retired Games athlete formed his own training methodology, HWPO, or 'hard work pays off', which is now home to numerous Hyrox-specific workout plans.
In a recent video, Fraser shared what he sees as a 'secret weapon' for Hyrox training — and you probably have one, or something very similar, in your own gym.
In the video, Fraser explains why the Concept2 BikeErg is a powerful way to build and train key elements of fitness for Hyrox, including engine capacity, leg stamina and sustainable power. 'The BikeErg is not in the Hyrox race, but it's an incredible tool while you're training for your first race,' he says, making it suitable 'to take a little bit of that mileage, or wear and tear, off your ankles.'
While Hyrox races consist of eight workout stations, it's the eight rounds of running after each station, amounting to 8km in total, that can make or break any athlete. These, Fraser explains, are where the bike erg comes into its own.
'A typical runner has a 160 to 180 foot strikes-per-minute when running at that pace, so for this, find a damper when you're hitting 85-90 RPM to replicate that cadence as you're going.'
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The BikeErg, Fraser says, isn't just solely about building up cardiovascular capacity. Rather, those looking to simulate various scenarios in a Hyrox race can use the BikeErg to train. 'If you're using this just for training, you can mix it up too,' he says. 'I like going on a damper 10 for a minute, standing up and really get your quads pumped up, then sit down and go into a really light damper with a high RPM.'
For those unaware, the 'damper' is the lever on the side of the flywheel housing, or fan cage, that controls how much air flows into the cage.
Doing these intervals back and forth, Fraser says – on a minute-on, minute-off format – simulates the taxing nature of the sled push during a Hyrox race, which is quickly followed by a pacey 1k run.
'Coming off that sled push, you're going to be breathing heavy and your legs are going to be puffy,' he explains. 'It's trying to replicate starting that run and getting right to cadence and having your body be used to it, so it can start flushing out lactic acid as you're still completing work.'
As Fraser sees it, the BikeErg makes for 'an incredible conditioning tool.' He says it's been his 'number one conditioning tool as of late and especially during my career.'
Ed Cooper is the former Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and er website re-designs. He’s awful at pub sports, though. Follow him: @EA_Cooper
