How To Master Progressive Overload for HYROX and CrossFit [Video]

A gradual increase in workout intensity, weight, and volume — known as progressive overload — is a research-backed technique shown to enhance muscle strength and hypertrophy. (1) While this method is widely recognized and accepted for strength training, is it applicable to HYROX training? 

Muscle biologist, physiologist, and senior scientist at ETH Zurich, Switzerland, Gommaar D’Hulst, offered his insights on Sept. 2, 2024, regarding the implementation of progressive overload in CrossFit and HYROX for enhanced performance and injury prevention.

[Related: Hybrid Athlete Fergus Crawley’s Advice To Teenagers Starting Their Training Journies]

Before delving into progressive overload, how important is training load? Training load is invariably determined by two critical factors: 

• Total Training Volume: How long a training session is.
• Intensity: How hard a training session is.

D’Hulst explains a training regimen designed around progressive overload is characterized by a steadily increasing training load. This phase is succeeded by a deload week, which allows the body to …