Training
Strength alongside running
Train both upper and lower body
Hybrid preparation requires more than choosing random circuits. Put strength work in an explained week and make load, repetitions and rest visible.
Keep the stimulus clear
Fresh strength practice and fatigued station practice have different purposes. Label them so the athlete knows what success looks like.
What research supports
A meta-analysis of 43 studies found no clear interference with maximal strength or muscle size overall, but explosive strength development was reduced, particularly within the same session.
What still needs review
Those findings support thinking carefully about placement. They do not validate Eightpace’s example doses, weekly frequency or injury-prevention claims.
Consistency, then the details
The 2026 ACSM position stand emphasises regular, individualised resistance training for healthy adults. It does not validate this HYROX block. Weekly frequency, loading and station work need to fit your recent training and the full week.
ACSM’s updated guidanceKeep the target separate from the result
The planned repetitions tell you what the session asks for. Enter your actual repetitions and load only after doing the set. Use a previous result as context, rather than an instruction to increase the weight.
Explore the movement notes