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Why Cycling Is The Best Form of Cross-Training for Hyrox (Dan Plews)

JohnGetStrong

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Why do elite Hyrox hours spend hours on the bike each week? Dan Plews explain the fundamentals of cycling for the Hyrox athlete.

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Instagram: theplews

Instagram: johngetstrong

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00:00 Why High Rocks Athletes Are Cycling More

00:27 Indoor vs Outdoor Cycling Differences

00:47 Is Indoor Cycling Harder Than Outdoor?

01:20 Hierarchy of Training Needs Explained

02:34 Cycling for Volume, Frequency & Low Injury Risk

03:20 Why Running Causes More Muscle Damage

04:30 Aerobic Benefits Without Excess Fatigue

05:00 Why Intensity Regulation Matters

06:23 LT1 vs LT2 Thresholds Explained

06:49 Why Cyclists Train Using Power (Watts)

07:21 Key Cycling Performance Metrics

07:42 FTP & Threshold Testing Explained

09:06 Ramp Test vs 20-Minute FTP Test

10:35 Interpreting FTP Numbers

11:12 What’s “Good” Cycling Power?

12:47 Watts per Kilo & High Rocks Performance

14:02 How Fast Does Cycling Fitness Improve?

14:54 The Value of Long Bike Rides

15:53 Strength Endurance & Low Cadence Work

16:30 Choosing a Bike for Training

17:06 Benefits of Smart Bikes & ERG Mode

18:52 Outdoor Bike Options (Road vs Gravel vs MTB)

19:22 Fat Oxidation & Performance Myths

20:54 Programming Cycling for Different Training Volumes

23:53 Cycling vs Stairmaster for Cross-Training

25:14 Eccentric vs Concentric Muscle Load

26:32 Weighted Vest Stairmaster Training

27:02 The #1 Performance Driver: Consistency

11 Comments

@simon_Firehorse_Photography 1 month ago

Indoor bike is great for me in 3 ways:
1. Allows greater control over running if you live in a hilly area and normally run outdoors.
2. I’m not the biggest fan of running outdoors in Winter, especially if the weather is poor.
3. It builds legs and there is a direct carry over to so many things Hyrox that are lower body dominant.
Basically, 3x indoor bike + 1x outdoor running in the colder months and 3x running + 1x outdoor bike in warmer months.

@shenanigans067 6 months ago (edited)

Love your simple and direct questions John. You are great for the average Hyrox athlete without much free time who is trying to get better!

@patrickwells3653 7 months ago

Another great episode John. Awesome that you asked about the stairmaster too - the hours Charlie Botterill is putting up on that thing is impressive!

@bronunez124 5 months ago

Im training and building my cardio on my peloton doing a mixes of zone 2,3 & 4

@fairtechnologies 7 months ago

great stuff. would be awesome if you could ease up on the editing though and just release the conversations as they are

@nb9797 2 months ago

I get injured when increasing running mileage, I'm going for a nice road cycle today to get some zone 2 in, and not fall behind fitness wise.
And hopefully preserve my legs for interval running and tempo sessions.

Normally would've gone for an hour easy run today so I'll go for 2-2.5 hour cycle, hopefully will be ok

@mr.NerdGazm 4 months ago

RowErg is the way

@brianrappert2767 7 months ago

Great, very informative. Is there any difference between how to use an indoor bike and an assault bike? I am one of the 10 hours a week-ish trainers. I do use the assault bike for LT2 type work since it enables me to get into that LT2 range, whereas my leg muscles run out of steam long before I sustain a LT2 type ride on a normal indoor bike. In my case I try to avoid running two days in a row out of concern for injury, but the assault bike seems handy beyond injury-prone people like me too.