Mat Fraser's Shocking 'Secret Weapon' for Hyrox Training—Are You Missing Out on This Game-Changer?

Since retiring from competitive CrossFit in 2021, five-time Fittest Man on Earth Mat Fraser has shifted his focus toward the rapidly evolving world of fitness racing, known as Hyrox. This sport combines traditional running with various functional fitness exercises, all timed against the clock, making it an exciting challenge for athletes.

Leveraging his extensive experience in functional fitness, Fraser developed his own training methodology under the mantra "Hard Work Pays Off" (HWPO), which now hosts several workout plans specifically tailored for Hyrox participants. In a recent video, Fraser revealed what he considers a "secret weapon" for Hyrox training — a piece of equipment you likely have access to in your gym: the Concept2 BikeErg.

Although the BikeErg is not part of the actual Hyrox race, Fraser emphasizes its effectiveness as a training tool. He points out that it significantly aids in building essential fitness components such as 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 explains. This is particularly beneficial for reducing the mileage and strain on the ankles, which can be a concern during extensive Hyrox training.

Hyrox races consist of eight workout stations, interspersed with eight rounds of running, culminating in a total distance of 8 kilometers. According to Fraser, it's during these running segments where the BikeErg truly shines. He notes a typical runner maintains a pace of 160 to 180 foot strikes per minute. By finding a damper setting that allows a cadence of 85-90 RPM on the BikeErg, athletes can simulate the rhythm they'll need for the running portions of the race.

Fraser advocates for a versatile approach when training with the BikeErg. He recommends experimenting with different damper settings to simulate various race scenarios. “If you’re using this just for training, you can mix it up too,” he suggests, adding that he enjoys switching to a high resistance to pump up his quads before lowering the resistance for higher RPM workouts.

The BikeErg allows users to perform interval training that mimics the grueling nature of the sled push, one of the toughest challenges in a Hyrox event. Fraser points out that the sled push is immediately followed by a brisk 1-kilometer run. He emphasizes the importance of training for this transition: “Coming off that sled push, you're going to be breathing heavy and your legs are going to be puffy. 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.”

Fraser asserts that the BikeErg has become his "number one conditioning tool" recently, and he encourages others to incorporate it into their training regimens. For athletes competing in Hyrox or those simply looking to improve their overall fitness, the BikeErg offers a unique, low-impact way to enhance cardiovascular capacity while preparing for the demanding physical challenges of fitness racing.

For anyone interested in maximizing their performance in Hyrox or similar fitness challenges, Fraser’s insights make it clear that incorporating the Concept2 BikeErg into your training routine can provide a significant advantage. With its ability to build stamina and power without the wear and tear on joints, it’s an essential addition to any serious athlete's arsenal.