You’ve set your sights on the fitness race of the moment–but with erg work, functional fitness movements, and a whole lot of running, knowing where to start with training can feel overwhelming.
If you’re used to focusing on one goal at a time–whether it’s running a marathon or lifting to increase your one-rep max–Hyrox is a different challenge. Here, you need to train across disciplines: running consistently for 8 kilometers and performing at each station without fatiguing. It’s a race that tests your speed, power, strength, and endurance.
The best approach? Train across disciplines, and practise them together.
The great thing about Hyrox is that there are no surprises–you know exactly what’s coming on race day, meaning you can tailor your training to be fully prepared.
This article will cut through the confusion and show you how to train for Hyrox using five key training elements, whether you want to build your own plan or use it to evaluate the right plan for you.
And to help us along the way, we’ve gained insights and tips from those who have been there and done it–Ash Wilson (3x finisher) and Matt Court (2x finisher)–on their training experiences and tips.
Get ready to train smart, sweat hard, and cross that finish line knowing you gave every station your best shot.
Understanding The Demands Of Hyrox
If you find yourself here, you probably already have some idea of a Hyrox race–the format, the stations, and how each movement looks.
What you probably also know is that the challenge of this race doesn’t lie in any single exercise: The challenge falls in the blend of demands–endurance, strength, power, and grit–to perform at every station, keep going under fatigue, and cross the finish line with a time you’re proud of.
‘The time is won in the running, not the obstacles.’-Ash Wilson, 3x Hyrox finisher
If you’re not already immersed in the hybrid world, knowing how to train for Hyrox can feel overwhelming. The good news? The race format never changes–so you can tailor your training precisely to the demands you’ll face on the day.
In the next section, we’ll discuss the key training elements to focus on so you arrive fully prepared.
The Key 5 Hyrox Training Elements
Getting the finisher badge as a mark of honor to prove you crossed the finish line is a feeling like no other–but if you want time you are proud of, you need to lock in and train optimally for your race.
Ash explains his approach:
‘I did a running plan in Runna for an 8km race (very similar training and style to a half-marathon plan) and added at least one functional session, typically a long EMOM each week, to make sure I was very used to all obstacle movements. And lastly, so I didn't lose too much muscle mass, I would make sure push, pull, and legs were still showing up as often as possible (ego fighting against the pending endurance aesthetic).’
The five key training elements we’re going to cover are:
Running Endurance
Strength Training
Functional Training
Compromised Workouts
Mobility & Recovery
1. Running Endurance
Not a runner? You will be by the end of this. Above anything, Hyrox is a running race.
A 2025 study of 11 Hyrox athletes found the average time taken for running was 51 minutes, vs only 33 minutes for the stations [1].
‘Running preparation is critical,’ explains Matt. ‘Whether you want a super fast time, or are aiming to complete it and not be struggling through.’
When asked what he wishes he’d known before completing his first Hyrox, Ash Wilson explains, ‘It's an endurance race, a running race, NOT functional fitness or an obstacle race. The time is won in the running, not the obstacles.’
Already run regularly? Great–keep doing that.
Not running? It’s time to start.
Elements Of A Running Plan:
The same 2025 study found that a higher VO₂max and greater endurance training volume strongly correlated with faster finish times [1].
The best approach for building both speed and endurance is to mix up your runs by including:
Long runs
Slower, lower-intensity (Zone 2) efforts that develop your aerobic base. They train your body to use oxygen more efficiently, helping you run further while keeping your heart rate lower and recover more quickly between stations.
🏃 Example session: 45 min steady, conversational pace.
⏱️ Frequency: Once a week for most athletes.
Tempo Runs
Sustained runs at a “comfortably hard” pace–harder than easy running but not an all-out sprint. These build your lactate threshold (the point where fatigue sets in), so you can hold a faster pace for longer during the 8km.
🏃 Example session: 20 min at “comfortably hard” pace.
⏱️ Frequency: Rotate in every other week, or once a week if you can handle 3 runs.
Interval Runs
Short, fast efforts with recovery in between. Intervals push your heart rate high and improve your speed, running economy, and ability to recover between hard efforts. Numerous studies confirm this, including this 2015 study of 30 untrained adults who improved their 5% performance by 4.5% and oxygen uptake by doing 3–8 maximal sprints, 3 times per week for 4 weeks [2].
Incorporating intervals into your training will help you handle the repeated spikes in effort when transitioning into stations.
🏃 Example session: 6 × 1km at race pace, 2 min rest.
⏱️ Frequency: Once a week for most athletes.
@abbiedennisonfit How I improved my HYROX running time @Gymshark code ‘ABBIE10’ 1️⃣ Increased my total weekly running volume to build endurance, focusing on Zone 2 training while gradually increasing mileage over time 2️⃣ Incorporated speed work with interval training to improve my 1km splits 3️⃣ Practiced compromised running—going straight from heavy leg exercises into a run to simulate race conditions #hyrox #hyroxtraining #hyroxworld #hyroxuk #hybridathlete #hybridtraining ♬ original sound - Abbiedennison
Example Weekly Running Framework:
Beginner: 2 weekly runs (e.g., one interval, one long run).
Intermediate: 3 weekly runs (intervals, tempo, long run).
Advanced: 3–4 runs, but often cycling between interval and tempo focus, rather than hitting all types every single week.
2. Strength Training
The next element, second to running, is (probably as you’ve already guessed), strength training. The sled push and sled pull are guaranteed to put your strength to the test, but you’ll also find stations such as the farmers carry testing it too.
Remember that you’ll also be heading into each station progressively fatigued. Jelly legs heading in and out of the walking lunges? Quad burn on those wall balls? We admit you can’t totally avoid that, but building a solid base of raw strength will help the loads feel more manageable on race day.
Bilateral Vs Unilateral Exercises
‘Time spent on your compound exercises like deadlifts and squats really comes in handy for stations such as sled pull/push and the lunges,’ notes Matt. These bilateral compound exercises build overall strength.
But arguably even more important are your single-leg exercises. Why? Because almost everything you do in Hyrox uses one leg at a time–running, lunges, sled push, you name it.
This is supported by a 2020 study of 23 elite male youth soccer players found that training specificity matters—participants who focused on bilateral exercises improved more on bilateral lifts, while those who trained unilaterally improved more on single-leg performance measures.
Since most Hyrox movements are single-leg dominant, it’s wise to prioritise unilateral exercises in your training. Examples include:
Weighted walking lunges
Lateral side lunges
Reverse lunges
Grip Strength
From farmer’s carries, to sled pull, even to rowing, your grip certainly gets a good workout during Hyrox. It might not be the first thing you think of strengthening, but forget to train this area and you’ll certainly regret its—your forearms and hands can fatigue before your legs or core do, slowing you down and affecting technique. Think of it as training the “link” between your upper and lower body—strong grip = stronger overall performance.
Examples include:
Farmer’s holds
Plate pinches
Towel pull-ups
Thick-bar work
🏃 Example Strength Session:
1: Back Squat: 4 × 6–8 reps
2: Overhead Press: 4 × 8 reps
3A: Bulgarian Split Squats: 3 × 8–10 reps per leg
3B: Single-Leg Hamstring Curl: 3 × 10–12 reps per leg
4A: Standing Calf Raises: 3 × 12–15 reps
4B: Farmer’s Carry: 3 × 40–50m
5A: Pallof Press (anti-rotation): 3 × 10–12 reps per side
5B: Weighted Dead Bug (anti-extension): 3 × 8–10 reps per side
⏱️ Frequency:
2-3 times per week
@gregorandhattie Want to get better at these HYROX stations? Try these strength exercises. Hybrid Programs Link in Bio 📈 #gym #hyrox #hyroxtraining #hyroxcoach #hyroxuk #hyroxtips ♬ Red Bellied Black Snake - The Beefs
3. Functional Training
Building strength to tackle the stations is one thing–but you’ll also need to practice the exact exercises you’ll face on race day. This is particularly important in the weeks directly leading up to your Hyrox race, when you’ve already built a solid strength and aerobic base.
This is your time to practice event-specific movements from the ergs to functional exercises such as wall balls and burpee broad jumps.
Make sure you polish and perfect your form on each exercise, too: This 2025 review summarizing existing research on HYROX and hybrid fitness competitions marked ‘good movement efficiency’ as a key determiner of performance, reducing wasted energy and lowering injury risk [4].
Tip: Train with weights heavier than your race day weight. This will build extra strength and mean you become accustomed to lifting a heavier weight, making the day's weight feel more manageable.
‘You want to do anything you can to make race day feel slightly easier,’ comments Ash, ‘I trained with wall balls at 9kg (vs 6kg on race day) kettlebells at 32kg (vs 24kg on race day), etc. Grabbing the kettlebells and it feeling like you're taking the shopping in is a lovely break between the runs!’
🏃 Example session:
Circuit-style training works brilliantly here. For example:
500m Row
20 wall balls
20 lunges
Rest 2 minutes, repeat x 4.
⏱️ Frequency:
Beginners: 2 sessions per week, often combined with strength (e.g., after lifting, add wall balls, sled pushes, carries).
Intermediate/Advanced: 3 sessions per week, sometimes as standalone workouts or circuits mimicking Hyrox stations.
As you near race day, you may want to increase the duration of these workouts.
Ash Wilson explains:
‘I'd also say doing functional sessions for over an hour, like a 60-minute EMOM (or longer), to just get your body used to being in a high HR zone and hitting high intensity training for that duration.
‘You see so many people at Hyrox hit the 1 hour point and fall off a cliff simply because it's untrained or unknown territory!’–Ash Wilson, 3x Hyrox Finisher
4. Compromised Workouts
Welcome to your “secret sauce” of Hyrox prep: Compromised workouts.
The toughest part of the event isn’t the stations in isolation–it’s performing them after you’ve just run hard, again and again. A 2025 study published in Frontiers in Physiology confirmed this, with participants finding the stations felt harder than the runs, producing higher lactate and RPE, with wall balls being the toughest [1].
The solution? Training your body to handle exercises under fatigue by practicing “compromised” workouts.
‘Nothing can quite prepare you for going all out on a sled push, and then straight into a 1km run,’ comments Matt, ‘It's so different than just going out for a run on its own.’
‘The lactic acid can build up in your legs, so you start running and your legs feel like you have weights strapped to them. In weightlifting terms, it's probably like 60-70 barbell squats, and then heading out for a run.’
🏃 Example session:
By practicing going straight from a run into another exercise, you’ll learn pacing, transitions, and how to manage fatigue–key to surviving race day.
Pick one race-specific exercise, or a few, and pair them back-to-back with running in a circuit.
Even if you don’t have time to do a full compromised workouts, you can add runs in between any strength or cardio exercise (as long as it isn’t running). But if you can, try to practice the specific exercises you’ll do in the race, such as below:
Example 1:
3 min run
80m Burpee Broad Jumps
3 min run
100m Walking lunges
Repeat x 3
Example 2:
1km run
20 wall balls
500m SkiErg
Repeat x 4 with minimal rest
⏱️ Frequency:
Beginners: Once every 1–2 weeks is enough.
Intermediate/Advanced: 1–2 times per week, depending on recovery.
5. Mobility & Recovery
Sometimes it’s easy to fall into the trap of thinking that training more = better results. But often, that’s not the case. To keep improving (and avoid injury), recovery has to be part of your plan, not an afterthought.
In your training, you should include:
Mobility Work
Prioritise hips, ankles, and thoracic spine (as these are crucial for efficient running mechanics and strong lifting positions.) A short routine (5–10 minutes) at the start of your session can go a long way.
Rest Days
How many rest days you need will vary depending on your training experience, age, workout intensity, as well as other factors. According to the National Academy of Sports Medicine (NASM), rest days are important for preventing injury, promoting muscle growth, boosting recovery, and encouraging better sleep.
Aim to schedule at least 1 full rest day per week–maybe more if you are a beginner, or perform consecutive high intensity sessions [5].
Active Recovery
If you want to work out every day or wake up with DOMS, feeling fatigue, and don’t have the energy to attack the session you had planned, active recovery could be a good option. This takes the intensity down a notch, using activities such as walking, cycling, yoga, or mobility flow to keep the blood circulating, reduce stiffness, and speed up recovery without adding stress.
Include Deload Weeks
Having a planned deload week every 4 to 8 weeks can help mitigate fatigue and promote recovery. During a deload week, you might perform fewer repetitions and sets, decrease the session intensity, or change the exercise selection to easier movements [6,7]. A 2024 survey found a 0-25% reduction in training volume to be the most common deload technique [8].
Taper In Race Week
You want to show up on race day feeling fresh, well-rested, and energetic. That’s why it’s a good idea to make the week leading up to your race a taper week, reducing both training volume and intensity.
Focus on technique and transitions early in the week.
Include a gentle 5km run midweek to stay loose.
Take the remainder of the week off or very light to ensure full recovery.
A 2018 systematic review found that 6 of 9 studies confirmed the benefits of reducing training volume before a race in elite endurance runners, supporting the value of tapering to maximise performance [9].
Sleep & Nutrition
The two biggest performance enhancers you can’t out-train. According to the American Academy of Sleep Medicine and Sleep Research Society, you should aim for 7–9 hours of sleep per night [10].
Make sure you are fuelling your body with enough protein and carbs to support training loads (focus on eating carbs and a little protein a couple of hours before training, and a protein-rich meal after exercise). Need some inspo? Find out what to eat before the gym.
Sample 1 Week Hyrox Training Plan
Monday – Strength & Functional (Lower Body Focus)
Warm-up: 5–10 mins rower + dynamic mobility
Main Lift: Back Squat 4 × 6–8
Superset 1: Bulgarian Split Squats 3 × 10/leg + Single-Leg Hamstring Curls 3 × 12/leg
Superset 2: Calf Raises 3 × 15 + Farmer’s Carry 3 × 40m
Finisher: Sled Push 3 × 20–30m at heavy load
Core Superset (Optional): Pallof Press + Weighted Dead Bug, 3 sets each
Tuesday – Running Intervals
Warm-up: 10 min easy jog + drills (high knees, skips)
Main Set: 6 × 1km at race pace (around 8K pace) with 2 min rest
Cooldown: 5–10 min easy jog + mobility (hips, calves)
Wednesday – Active Recovery / Mobility
20–30 min light movement: walking, cycling, yoga, or mobility flow
Focus: hips, ankles, thoracic spine
Optional core circuit (planks, side planks, dead bugs)
Thursday – Strength & Functional (Upper Body / Pull Focus)
Warm-up: SkiErg or Assault Bike 5–7 mins
Superset 1: Deadlift 4 × 5 + Pull-Ups/Assisted Pull-Ups 4 × 6–10
Superset 2: Dumbbell Bench Press 3 × 8 + Single-Arm Row 3 × 8–10
Superset 3 (Accessory): Push-Ups with Weight Vest 3 × AMRAP + Banded Face Pulls 3 × 12–15
Finisher: 3–4 rounds of functional circuit:
500m SkiErg
20 Walking Lunges (weighted if possible)
15 Burpees
Friday – Race-Specific Workout
Warm-up:
1km easy run + mobility
Main Set (4 rounds):
1km run at steady pace
Sled Push 20m (race weight)
Sled Pull 20m
2–3 min rest between rounds
Cooldown:
Mobility + breathing work
Saturday – Long Run (Zone 2 Aerobic Base)
45–60 min steady run at conversational pace
Keep heart rate in Zone 2 (roughly 60–70% max HR)
Sunday – Rest or Active Recovery
Full rest OR gentle yoga, foam rolling, or light swim
Prioritise sleep, nutrition, and mobility work
@lb.fitt reminder: train HEAVIER than race day weight💪🏻 @Gymshark code LAURAB10 to save on orders🦈🤎 #hyrox #hyroxuk #hyroxtraining ♬ original sound - dioraudios
Common Training Mistakes to Avoid
❌ Over-Prioritising Strength And Neglecting Running
Hyrox is 50% running, yet many gym-goers put most of their energy into lifting. Strong legs are important, but if you can’t run 8km comfortably, you’ll struggle to hold pace between stations. Balance your plan so running endurance develops alongside strength.
‘Train like you are training for a half marathon,’ suggests Ash, ‘and as long as you can do the movements, you can't go wrong.’
❌ Not Practicing Transitions
The hardest part of the race isn’t just the stations: It’s the switch between them, from running to sleds, or burpees back into a run. Practice the transitions between stations regularly in your training, and aim to complete at least one (but ideally a few) Hyrox race simulations before race day (find your local training club here).
❌ Going Too Hard Too Early
This one is so easy to do–with adrenaline high at the start of the race, it’s easy to get caught up in the crowd and go out too hot. The result? Blowing up halfway through the race. Train pacing in workouts and remind yourself to start steady.
Matt explains how he fell for this during his first race, despite being ‘told to really pace myself–But on the day with the adrenaline going it's hard not to fly out at the start! It's the worst thing you can do as it spikes your heart rate and you'll struggle to bring it back down. So by the time it got to the burpees, I was face down in a right mess!’
Start slower than feels comfortable. It’s better to leave some energy in the tank for later in the race when you really need it, rather than blow it all at the start.
❌ Ignoring Your Weaknesses
Be honest with yourself. If there’s a station or discipline that always slows you down, train it more—not less. That’s where you’ll make the biggest gains.
Coming up to his third Hyrox this October in Birmingham, UK, Matt explains that this has been his approach: ‘The good thing after each race is you can see the stats as to where you've placed in your age category for each station; use this to form your training plan.’ Even if you haven’t done a Hyrox yet, think about where your weakness might lie to identify focus areas.
❌ Not Familiarising Yourself With The Rules
This seems like a simple one, but you’d be surprised how many forget this one: Simple errors like missed wall ball depth, wrong burpee form, or improper sled technique can cost valuable time and energy.
Read the race standards and practice movements with competition rules in mind so nothing is a surprise on the day.
Race-Ready Tips
Getting to the start line fit is only half the battle–what you eat, wear, and think on race day can make a huge difference. Your training is the ideal time to practice everything for race day–from what you eat, when you eat it and what to wear.
It’s also another reason why doing a couple of race simulations is a good idea. You want to enter race day knowing exactly what you are doing, with nothing that could catch you off course and distract you from the race.
Here are some simple tips to help you feel race-ready:
Dial in your nutrition: Stick to foods your body is used to. Have a balanced pre-race meal 2–3 hours before (carbs + protein, easy to digest) and sip water steadily through the morning. Electrolytes can help if you’re prone to cramping, but don’t start trying out every gel and hydration sachet you are offered before the start line.
Wear the footwear (and clothing) you’ve trained in: Lightweight running shoes with good grip are best. Some athletes wear carbon plated trainers, which can you a boost when it comes to the run–but these aren’t necessary for beginners. Whatever footwear you choose, it’s best to use it as early in your training as possible and practice with that footwear. Nothing new should be worn on race day! (The same goes for clothing!)
Prepare your mind: Sure, this is a test of fitness–but it’s equally a mental game. Break the race into chunks (1km run + station), instead of thinking about the full 8km, and expect the fatigue to set in. Towards the end of the race, you’ll need to dig deep and stick with it. Don’t let your mind get the better of you.
Respect your taper week: The days leading up to your race are not the time to rush to try and gain a little extra strength or speed. By this time, it’s too late. The best thing to do is focus on rest, do some mobility, and add in a short, easy run. At most, do some easy station practice. Get enough sleep (especially the night before the race).
Train Smart, Race Strong
Hyrox might look intimidating at first–eight runs, eight brutal stations, and a whole lot of sweat–but with the right training, it’s more than achievable.
Focus on the essentials: run consistently, build strength, practise the stations, and don’t skip recovery. Mix in a few compromised workouts, get comfortable with being uncomfortable, and you’ll be surprised how quickly your fitness comes together.
Give yourself at least 8 weeks (but ideally longer) to prepare, and when race day comes, trust your training, pace yourself, and soak up the atmosphere.
After your first race, you’ll know where your strengths lie, which stations tested you the most, and where you lost precious seconds on the clock. That’s exactly what keeps athletes coming back–the chance to improve every single time.
So lace up, lift heavy, run hard, and get ready to call yourself a Hyrox athlete. Just be warned: once you’ve done one race, you’ll almost certainly be booking your next.
Matt and Ash will both be competing at Hyrox Birmingham in October 2025.
Yet to book your place? Find your next Hyrox race.
Download the Gymshark Training App to log every workout or access pre-made plans that will help you build strength, endurance, and conditioning for race day.
FAQs
How Long Does It Take To Train For A Hyrox?
There’s no one-size-fits-all answer–it depends on your background, fitness, and goals. Most people spend anywhere between 8 and 16 weeks preparing, but the exact time will vary based on:
Current fitness level: If you already run and lift regularly, you’ll likely need less prep time than someone starting from scratch. Taking a Hyrox Physical Fitness Test (PFT) at an affiliated gym is a great way to gauge your readiness.
Previous experience: Even if you’re not currently training hard, a background in running, lifting, or sports can give you a head start.
Your goal: Do you want to simply complete the race, or chase a competitive time? Training to finish requires less time than training to qualify for the World Championships.
2x Hyrox finisher, Matt, explains the difference from having 4 weeks to prepare vs 4 months:
‘For my first race, I had 4 weeks’ notice as my friend got injured & I had his ticket. For my second race, I went into it so much more prepared, with 4 months of focused training. The result was that I shaved off 28 minutes from my original time.’ – The lesson? Ideally, the longer to prepare, the better.
How Many Days A Week Should I Train?
Most people preparing for Hyrox train 3–5 days per week, depending on their fitness level, experience, and schedule. The key is finding a balance that lets you progress without burning out.
Beginners: 3–4 days per week is plenty. Focus on running, strength, and getting familiar with the key stations.
Intermediate to advanced athletes: 4–5 days per week allows for more specific sessions, such as compromised workouts, intervals, and strength endurance.
Whatever your level, it’s good to prioritize at least 1–2 rest or active recovery days per week to stay fresh and avoid injury.
Remember, quality matters more than quantity. A focused 45–60 minute session that builds the right skills will get you much further than cramming in daily workouts with no recovery.
Can I Train For Hyrox At Home?
Yes! One of the best things about Hyrox is that running makes up around half the race, so it’s naturally suited to home training. You don’t need a full Hyrox setup–you can build running endurance, strength, and station-specific skills all from your living room, garden, or local park.
Ideally, you’d train with the exact equipment you’ll see on race day, but that’s not always possible. The good news? You can be creative and still get a highly effective workout. Simple swaps include:
Sled Pull & Push: Loop a strong resistance band around a sturdy object and either pull away from it for sled pulls, or push against it in short, max-effort bursts to mimic sled pushes.
Wall Balls: Thrusters (squat + press) with dumbbells or kettlebells are a great substitute if you don’t have a medicine ball.
Farmer’s Carries: Any heavy object works–think shopping bags, suitcases, or water jugs. Grip tight, walk steadily, and focus on posture.
If you don’t have all the equipment, it would be a good idea to visit a Hyrox Training Club a couple of times before your race so that you are familiar with the exact exercises you’ll face on race day.
Do I Need To Practice All The Hyrox Stations Before Race Day?
If possible, yes. Even if you have a solid base of running, strength, and conditioning, the stations involve specific movement patterns that can be surprisingly technical or fatiguing.
Practising each station helps you:
Learn proper technique and avoid form breakdown.
Build confidence and reduce race-day nerves.
Develop pacing strategies, knowing how much effort each station demands after running.
Ideally, you should incorporate specific station practice at least once in your weekly Hyrox training (if not more). Practicing the stations in compromised workouts (running into the station) is very important to simulate race fatigue. You want the movements to feel familiar and comfortable on race day.
If you don’t have access to all the equipment to practice the stations, look for your local Hyrox Training Club. Many of these gyms will allow drop-in sessions and have specific race simulation days, where you can do a trial race before your event.
References:
[1] Brandt, T., Ebel, C., Lebahn, C. and Schmidt, A. (2025). Acute physiological responses and performance determinants in Hyrox© – a new running-focused high intensity functional fitness trend. Frontiers in Physiology, 16.
[2] Denham, J., Feros, S.A. and OʼBrien, B.J. (2015). Four Weeks of Sprint Interval Training Improves 5-km Run Performance. Journal of Strength and Conditioning Research, 29(8), pp.2137–2141.
[3] Stern, D., Gonzalo-Skok, O., Loturco, I., Turner, A. and Bishop, C. (2020). A Comparison of Bilateral vs. Unilateral-Biased Strength and Power Training Interventions on Measures of Physical Performance in Elite Youth Soccer Players. Journal of Strength and Conditioning Research, 34(8), pp.2105–2111.
[4] Davids, C.J. (2025). A Performance Analysis of HYROX: A Review of the Physiologic, Mechanical, and Technical Demands. Strength & Conditioning Journal.
[5] Mahaffey, K. (n.d.). Why Rest Days Are Important for Muscle Building. [online] blog.nasm.org.
[6] Bell, L., Darragh, I.A.J., Travis, S.K., Rogerson, D. and Nolan, D. (2025). A Practical Approach to Deloading: Recommendations and Considerations for Strength and Physique Sports. Strength & Conditioning Journal. [online]
[7] Bell, L., Nolan, D., Immonen, V., Helms, E., Dallamore, J., Wolf, M. and Androulakis Korakakis, P. (2022). ‘You can’t shoot another bullet until you’ve reloaded the gun’: Coaches’ perceptions, practices and experiences of deloading in strength and physique sports. Frontiers in Sports and Active Living, [online] 4.
[8] Marco, K.D., Goods, P.S.R., Baldwin, K.M., Hiscock, D.J. and Scott, B.R. (2024). Resistance Training Prescription During Planned Deloading Periods: A Survey of Strength and Conditioning Coaches Across Varying Sporting Codes. PubMed. [online]
[9] Grivas, G. (2018). The Effects of Tapering on Performance in Elite Endurance Runners: A Systematic Review. ResearchGate. [online]
[10] Watson, N.F. and Badr, M.S. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the american academy of sleep medicine and sleep research society. Sleep, [online] 38(6), pp.843–844.
