Boosting VO₂ Max with Concept2 Ergs for HYROX Success

HYROX athletes know that conquering an event as demanding as HYROX requires not just strength, but a powerful engine. In training terms, that engine is your aerobic capacity – often measured by VO₂ max. This extensively detailed guide will explain what VO₂ max is, why it’s crucial for HYROX performance, and how you can improve it using the trio of Concept2 ergometers: the RowErg, SkiErg, and BikeErg. We’ll dive into the science of aerobic adaptations, outline the benefits of each erg for VO₂ max training, provide intensity and frequency guidelines, a sample SkiErg VO₂ max workout, and tips on periodizing your training. We’ll also touch on how Rapid Pump (a pre-workout nitric oxide booster) and Rapid Recovery (an EAA blend) can support your endurance and recovery. Let’s build that engine!

What is VO₂ Max and Why It Matters for HYROX

VO₂ max – maximal oxygen uptake – is the highest rate at which your body can uptake, transport, and utilize oxygen during intense exercise. In simple terms, it’s the maximal volume of oxygen (O₂) your lungs, heart, blood, and muscles can work together to consume per minute​. It’s measured in milliliters of O₂ per kilogram of body weight per minute (ml/kg/min) and is considered the gold-standard gauge of aerobic fitness​. A higher VO₂ max means your body can generate more energy from oxygen, allowing you to sustain intense effort longer​.

Why does VO₂ max matter for a HYROX athlete? HYROX is a hybrid endurance event (8 km of running broken up by ski-erg, sled pushes/pulls, rowing, burpees, and more) that taxes your cardiovascular system to the max. In fact, scientific testing of HYROX competitors found that athletes with higher VO₂ max levels tend to complete the race faster​. VO₂ max strongly correlates with performance in endurance challenges – one study on runners showed velocity at VO₂ max explained ~94% of the variance in a 16-km race time​. In HYROX, a high VO₂ max helps you sustain faster running between stations and recover quicker during functional exercises, ultimately improving your overall time.​ In short, boosting your VO₂ max can be a game-changer for your HYROX stamina and speed.

How Aerobic Adaptations Occur Through Erg Training

Improving VO₂ max is all about inducing aerobic adaptations in your body. When you train on cardio machines (or “ergs”) like the rower, ski trainer, or bike, you challenge your heart, lungs, and muscles to work harder and more efficiently. Over weeks of consistent training, your body responds with a suite of positive changes:

Strong(er) Heart and Blood Delivery: Repeated exercise, especially at higher intensities, forces your heart muscle to pump blood more forcefully. Over time, the heart’s stroke volume (amount of blood pumped per beat) increases and resting heart rate drops. This means more oxygen-rich blood can be delivered to your muscles each heartbeat. Essentially, aerobic training “teaches” your cardiovascular system to supply oxygen more efficiently.

Capillarization and Oxygen Extraction: Your working muscles adapt by growing more tiny blood vessels (capillaries) and increasing mitochondrial density. This lets muscle fibers extract and use a greater portion of the oxygen in blood. Training enhances the muscles’ ability to pull oxygen out of blood and utilize it to produce energy (ATP) aerobically​.

Increased VO₂ Max: With a stronger pump and better oxygen uptake in muscles, your maximal oxygen consumption goes up. Studies show that aerobic training can raise VO₂ max by about 5–30%, with the biggest gains in less-fit individuals. For example, untrained people often see rapid VO₂ improvements early on, while trained athletes see smaller incremental gains as they approach their genetic ceiling.

How do Concept2 ergs facilitate these adaptations? By engaging large muscle groups rhythmically, they elevate your heart rate and breathing to the levels needed for improvement. The key is consistent, progressively challenging workouts. Over time, those brutal interval sessions and long steady rows lead to tangible internal changes – more blood pumped, more oxygen delivered, more energy produced. The result: you can maintain a faster pace with less strain, and your “redline” (VO₂ max) is pushed higher.

The Concept2 Ergs: Unique Benefits for VO₂ Max Training

Concept2’s trio of ergs – the RowErg, SkiErg, and BikeErg – are fantastic tools for building aerobic capacity. All three use a flywheel and damper system to provide adjustable air resistance, meaning the harder you push, the harder the resistance pushes back. This makes it easy to scale intensity to anywhere from easy recovery work to all-out max efforts. Here’s a look at each machine and how it can help pump up your VO₂ max:

RowErg – The Full-Body Cardio Powerhouse

The RowErg (rowing machine) delivers a low-impact, total-body workout that few other exercises can match. Each stroke works your legs, core, back, and arms in a coordinated drive. In fact, rowing engages ~86% of your muscles and can burn calories at a blazing rate. Because so many major muscle groups are involved simultaneously, the demand on your cardiovascular system is immense – perfect for boosting VO₂ max.

Every stroke on the rower is like a compound movement for your heart and lungs. Your legs initiate a powerful push, your core stabilizes, and your upper body finishes the pull. The large muscle mass recruitment means your heart must pump lots of blood to both upper and lower body, and your breathing ramps up to supply ample oxygen. This makes it easy to reach high heart rate zones and sustain them. It’s no surprise that rowing athletes typically have very high VO₂ max values (elite rowers’ VO₂ max can rival runners’ when expressed relative to bodyweight, and in absolute terms rowers often have extremely high oxygen uptake)​

Another benefit: rowing is low impact on the joints. The seated movement and smooth flywheel resistance mean you can train frequently without pounding your knees or ankles (great if running mileage is a concern). The RowErg’s design “works every major muscle group, delivering an efficient, effective workout that other exercises simply can’t. For HYROX athletes, the rower specifically appears in the race (a 1000m row), but more broadly, rowing intervals can build the engine needed for all parts of the event.

 

SkiErg – The Upper-Body Endurance Booster

The SkiErg mimics the poling motion of cross-country skiing, giving you a uniquely effective upper-body cardio workout. If you’ve ever watched Olympic cross-country skiers, you know they are aerobic monsters – in fact, cross-country skiers are known to record some of the highest VO₂ max values on record (in the 80s and 90s ml/kg/min!).

One reason is the ski motion engages both the arms and the legs, driving up oxygen demand. The SkiErg brings that stimulus indoors, focusing on the double-pole movement: you stand and pull two handles down in a powerful triceps/lat crunch, similar to using ski poles.

 

Don’t be fooled into thinking the SkiErg is “just arms.” Per Concept2, using a two-arm pull on the SkiErg “engages the arms, shoulders, core and legs,” recruiting large muscle groups and creating an increased aerobic demand​.

You can perform the exercise with legs fairly stationary (emphasising upper body) or add a partial squat/hinge with each pull to drive power from the legs. Either way, you’ll quickly feel your heart rate spike during hard efforts on the SkiErg – it’s an incredible way to build upper-body endurance while still challenging your whole body. This is especially useful for HYROX, where upper-body fatigue can set in during exercises like the sled push/pull and burpee broad jumps. SkiErg intervals help condition your arms, shoulders and core to sustain effort under fatigue.

 

Another advantage of the SkiErg is its versatility for all fitness levels. Because it’s low-impact and can be done with a seated adaptation, even athletes with lower-body injuries can use it to maintain cardiovascular fitness.

For HYROX trainees, the SkiErg (which appears as a 1000m ski in the race) is both a specific skill to practice and a great cross-training modality to add variety to your cardio sessions.

 

BikeErg – Low-Impact Engine Builder for the Legs

The BikeErg is Concept2’s take on the stationary bike, and it’s an endurance athlete’s dream. It uses the same air resistance flywheel as the rower and ski, but in a cycling format. This means no matter how hard you pedal, the BikeErg can keep up – perfect for gut-busting interval sprints or long grinding rides. Cycling primarily targets the quads, hamstrings, and glutes (with core engagement for stabilization), so it zeroes in on leg endurance. The major benefit of the BikeErg is that it’s extremely low impact – you can rack up volume on it with minimal orthopedic stress, complementing your run training or giving your joints a break​.

Don’t mistake “low impact” for “low intensity,” though. The BikeErg can dish out as intense a workout as you can handle. In fact, many top CrossFit athletes and endurance racers use air bikes to push their VO₂ max. The bike’s emphasis on the large muscles of the legs means it can drive a very high cardiac output. It’s not uncommon to reach near-max heart rates during hard BikeErg intervals, which is exactly what you want for VO₂ max training. Concept2 notes that cycling engages similar big muscle groups as rowing (the powerful legs and glutes) and likewise provides a great calorie-burning, aerobic workout​.

Because it’s easy on the joints, you can do extra sessions on the bike to build your aerobic base without risking overuse injuries from too much running. Another unique feature of the BikeErg is its freewheel “clutch,” which makes it feel like a road bike – when you stop pedaling, the flywheel keeps spinning like a coasting bicycle. This allows for smooth interval formats (sprinting then easing off without jarring stops) and realistic cadence work. For HYROX prep, while there isn’t a biking leg in the race, using the BikeErg in training can significantly improve your engine for the running segments. It’s also great for recovery workouts or brick-style sessions (e.g. bike then run) to simulate the leg fatigue of HYROX. RowErg, SkiErg, or BikeErg – whichever you choose, you have a potent tool to push your cardio fitness to new heights.

 

How Often and How Intensely Should You Train? (VO₂ Max Training Guidelines)

To improve VO₂ max, you need to challenge it. In practice, that means incorporating high-intensity aerobic workouts that push you into at least 90–100% of your current VO₂ max for brief periods. Here are evidence-based guidelines on training frequency and intensity for VO₂ max gains:

Intensity – Go Hard (Zone 5): VO₂ max training typically corresponds to ~90–100% of your max heart rate (HR), or an effort you could only sustain for about 4–8 minutes in a race. This is often called Zone 5 or “red line” intensity. It should feel very hard – think 8 or 9 out of 10 on Rate of Perceived Exertion (RPE). At these intensities, your breathing is at its limit. Researchers note that heart rates above ~95–96% HRmax (Zone 5) are usually achieved with interval bouts of 3–5 minute. In other words, to really stimulate VO₂ max, you want to spend time in those upper heart rate zones, which most people can only do in interval format (few can hold 95% HRmax continuously for long).

Interval Duration – 3–5 Minutes is Gold: Exercise scientists have found that intervals lasting ~3 to 5 minutes at VO₂ max intensity yield some of the best improvements in aerobic capacity. This duration is long enough for your oxygen consumption to reach near-maximum, but short enough that you can repeat multiple bouts. Classic examples include 4 × 4 minutes hard with rest between, or 5 × 3 minutes hard. Such workouts drive a strong stimulus for increasing stroke volume and mitochondrial adaptations. Shorter sprint intervals (20–60 seconds all-out) help anaerobic power but don’t keep you at VO₂ max level long enough to maximally boost VO₂ max itself, while longer steady efforts (10+ minutes at moderate intensity) are great for endurance but not intense enough to raise VO₂ max as effectively​. So, make friends with those 3–5 minute lung-burners!

Recovery Between Intervals: When doing VO₂ max repeats, give yourself roughly equal rest time as the work interval (or slightly less). For example, 3 minutes on, 3 minutes off; or 4 minutes on, 2–3 minutes off. This allows partial recovery so you can maintain quality in each interval, but not enough that your heart rate fully drops – you start the next rep still elevated. An active rest (easy paddling or spinning) is often better than complete rest to flush lactate. The goal is to accumulate as many minutes “near VO₂ max” as you can in the workout. Research from Norway (whose training style popularized 4x4’ intervals) suggests accumulating ~15–20 minutes total at VO₂-max intensity per session is effective for well-trained athletes​.

Frequency – 1–3 Times Per Week: How often to do these brutal workouts? It depends on your fitness level and training phase. For most, one or two VO₂ max sessions per week is plenty to see progress, especially when combined with other training. Studies have shown significant VO₂ max improvements with as few as 6 interval sessions over 2–3 weeks (about 2–3 per week); in one study, young adults improved VO₂ max by ~5.5% after just 6 HIIT workouts in 3 weeks. For highly trained individuals, some literature suggests that 3 or even 4 high-intensity sessions a week can maximize VO₂ gains​ , but this comes with a risk of burnout or injury if not periodised correctly. A review by Wenger & Bell found that doing 3–4 hard aerobic workouts per week elicited the best VO₂ max improvements in athletes, but also noted that for some people 2 might be enough​. In practical terms, many HYROX trainees might do one interval session on the rower/ski/bike, one running interval session, and perhaps one mixed workout (like a metcon or circuit) per week that also hits high intensity – that would give three hard cardio stimuli in a week.

Don’t Forget Aerobic Base (Zone 2): Although our focus is on VO₂ max intervals, it’s important to underline that a lot of your training (perhaps 70–80%) should still be lower intensity aerobic work (Zone 2 endurance training). Long steady rows, easy bikes, and moderate runs build your base by improving fat utilisation and muscular efficiency​. This base makes your heart bigger and fuels capillary growth, which in turn raises the ceiling for VO₂ max. A polarized training approach (lots of easy miles, some very hard intervals) is a proven strategy for endurance sports​. So, balance is key – use hard intervals sparingly and recover from them, while accumulating more frequent low-intensity volume

Listen to Your Body: VO₂ max workouts are very taxing. You should schedule them on fresh days (not after a heavy strength day or hard metcon) and allow recovery time after. Signs of excessive fatigue (elevated resting heart rate, poor sleep, sore legs that never freshen up) mean back off the intensity. Quality over quantity – two well-executed interval sessions a week will beat four mediocre sessions where you’re too tired to hit your targets. As one exercise physiologist put it, you don’t need to train hard every day; research shows a high VO₂ max can be maintained (and improved) with as little as 2–3 intense workouts per week, as long as intensity is high​.

In summary: push yourself into the red zone a couple of times per week with 3–5 minute intervals, recover well, and support those hard days with plenty of easier aerobic work. Over time, you’ll notice you can sustain higher power outputs or faster paces before hitting your limit – a sure sign your VO₂ max and endurance are improving!

Sample VO₂ Max Interval Session – SkiErg Edition

To make things concrete, let’s outline a sample VO₂ max workout on the SkiErg. You can adapt similar sessions to the RowErg or BikeErg, but this example will focus on the SkiErg (since many athletes are less familiar with it). This session is designed to maximize time at VO₂ max while being sustainable enough to complete all intervals with good form.

Workout: SkiErg 4 × 4 Minute VO₂ Max Intervals

Warm-Up (10 minutes): Start with 5–10 minutes of easy skiing to raise your heart rate and loosen up. Every minute or two, include a 15–30 second burst at a faster pace​ to prime your body. By the end of the warm-up, you should be breaking a light sweat and feel your muscles ready to work.

Interval 1 – 4:00 @ VO₂ Max Effort: Ski 4 minutes at a hard pace (~90–95% max effort). Aim for a pace you could possibly hold for about 6–8 minutes in an all-out test – in other words, this 4 min interval will feel very tough but you should avoid dying out before it’s over. If using the Performance Monitor, note your 500m split times or watts in the first interval as a baseline.

Recovery 1 – 3:00 Easy: Paddle lightly (slow, easy skiing) for 3 minutes. Let your breathing come down but keep moving. Tip: Step off and shake out your arms if needed, but don’t sit down – keep the rest active.

Interval 2 – 4:00 @ VO₂ Max Effort: Ski another 4-minute interval at high intensity. Try to match or slightly beat the distance or pace you achieved in Interval 1. In the last 30 seconds of this interval, you should be really pushing (RPE 9–10, heart rate near max). Embrace the burn – this is where you’re nudging your VO₂ max.

Recovery 2 – 3:00 Easy: 3 minutes easy skiing again. You might notice your heart rate doesn’t drop as much as the first rest – that’s okay, you’re staying in a high aerobic zone.

Interval 3 – 4:00 @ VO₂ Max Effort: The third 4-min bout. This one is mentally tough – fatigue is accumulating. Focus on technique to maintain power: engage your core, use your body weight on the handles, and keep breathing rhythmic. If you started too aggressively in the earlier intervals, you might fade now – adjust the pace if needed to ensure you can finish the 4 minutes strong.

Recovery 3 – 3:00 Easy: Another 3 min active rest. Sip some water if needed. Tell yourself you’ve only got one hard effort left.

Interval 4 – 4:00 @ VO₂ Max Effort (finish strong): Last interval, 4 minutes all-out. Start at your previous interval pace. If you’re feeling okay halfway, see if you can empty the tank in the final 1–2 minutes – sprint the last minute if possible. This interval is about pushing your limit (while still with good form). By the end, you should be utterly spent, breathing like crazy and arms feeling like jelly.

Cooldown (5–10 minutes): Slowly paddle or even switch to an easy jog or cycle for 5+ minutes to cool down. Flush out the lactate by keeping blood flowing. Do some light stretching of the arms, shoulders, and legs.

Pacing Guidelines: If you’re unsure what pace to hold, use your performance monitor’s feedback. For instance, if you know your 1000m SkiErg time is ~4 minutes, that’s roughly the duration of these intervals – but you’re doing multiple with rest. A good target might be slightly faster than your 1k race pace. For example, if your 500m split in a 1k time trial is 2:00, you might aim for ~1:55–1:58 per 500m during these intervals. The first interval will feel “hard but doable,” the last interval will feel like an all-out race. It’s better to start a hair conservative and be able to maintain or speed up, than to fly and crash. Consistency across intervals is key – if your splits start slipping dramatically, you went too hard initially.

Why This Works: This 4×4’ format is a tried-and-true VO₂ max builder (popularized by Norwegian coaches). You accumulate 16 minutes at a very high oxygen uptake. Research shows intervals like 4x4 yield larger VO₂ max gains than longer steady efforts – one landmark study found 4×4 min intervals improved VO₂ max by ~14%, versus ~9.5% from longer moderate training​. Additionally, the SkiErg modality specifically challenges your upper body aerobic capacity, which is often a limiting factor for many athletes. By improving it, you’ll not only perform better on the SkiErg itself, but also handle other upper-body-intensive moves with less fatigue.

Feel free to modify this session based on your level. If you’re newer to intervals, you could start with 3 × 4 min, or do 4 × 3 min with 2–3 min rest. Conversely, advanced athletes might do 5 × 4 min, or increase the intensity further by cutting rests to 2 minutes (very tough!). The principles remain: interval lengths in the few-minute range at high intensity, and sufficient rest to repeat quality efforts. Repeat a similar session once a week and try to beat your total distance or pace over time – that’s a sign your VO₂ max and endurance are improving.

Periodizing VO₂ Max Training in Your HYROX Build-Up

VO₂ max workouts are potent but also taxing, so it’s important to periodize them correctly in your training plan leading up to a HYROX event. Periodization means structuring your training phases so that you develop different qualities (endurance, strength, speed) at the right times, and arrive on race day in peak condition. Here are some tips on when and how to emphasize VO₂ max training:

Off-Season / Base Phase (e.g. >12 weeks out): In the early stages of training (far from competition), focus on building a robust aerobic base and general strength. This is the time for lots of Zone 2 work: long runs, longer low-intensity rows and bikes, and high-volume training to raise your fatigue threshold. VO₂ max intervals are used sparingly here – perhaps once every other week – or kept moderate in length. You might do more threshold/tempo training at this stage (slightly lower intensity, longer intervals ~10–20 minutes) to raise your lactate threshold. The goal is to build an “aerobic engine foundation” on which later high-intensity work can stand. If you hammer VO₂ max too much, too early, you risk peaking too soon or getting burned out.

Build Phase (about 8–12 weeks out): As the race draws closer and you have a decent base, start incorporating regular VO₂ max workouts (about 1–2 per week). This phase is where you really push up that VO₂ max number. You can use all three ergs interchangeably or whichever you prefer. For example, one week you might do a SkiErg interval session, later that week a running interval session; the next week a rower session, etc. Variety can keep things interesting and well-rounded. During this block, you’re likely also doing HYROX-specific workouts (like functional circuits, sled work, etc.), but make sure to separate the pure VO₂ intervals from heavy strength endurance sessions so you can give them full effort. This VO₂ max focus 2 months out will pay dividends in improved running speed and better recovery during the intense stations. Coaches often keep this high-intensity focus for ~4–6 weeks in a training plan, as that’s enough to see improvement without overdoing it.

Peak Specific Phase (last 4–6 weeks): In the final month or so, your training should become more HYROX-specific. You might dial back the volume of pure VO₂ max intervals slightly and incorporate them into race-like simulations. For instance, doing a mixed workout that alternates 1 km runs with erg pieces at race pace (a classic strategy to practice the race transitions). Your intensity is still high, but it might be distributed across modalities in a single session. You’ll likely still do some short interval touches to keep the VO₂ max sharp, but avoid doing a crazy VO₂ max workout the same week as the event. Also, ensure a taper: in the final 1–2 weeks, reduce training volume (especially high-intensity work) to freshen up. One or two light interval sessions at race pace in that period is fine, but overall you want to be recovering and priming, not making last-minute fitness gains.

Use 80/20 Rule in Weeks: A good rule of thumb throughout is to follow an ~80/20 approach each week: around 80% of your training time low-to-moderate intensity, 20% high intensity. In practice, this might mean if you train 5 days a week, 1–2 of those include hard intervals and the others are steady cardio or easy runs. This distribution helps prevent overtraining while still giving enough stimulus to grow VO₂ max and lactate threshold. Remember, more isn’t always better with interval training – it’s about the quality and allowing adaptation.

Integration with Strength Training: HYROX also involves strength and muscular endurance (think farmer’s carries, lunges, wall balls). It’s wise to pair your training so that hard cardio days and hard strength days are separate when possible. For instance, do VO₂ max intervals on days when you’re not doing a heavy leg strength workout (or at least, do the intervals first if combined). Periodize strength similarly – build basic strength early on, then shift to more sport-specific strength endurance (e.g. high-rep wall balls, sled pushes) closer to competition. The good news is improving VO₂ max will help your recovery between strength efforts as well, since you can replenish oxygen and clear metabolites faster.

Monitor and Adjust: As you progress through the training blocks, monitor your performance. If your interval times are improving and your easy paces are getting faster at the same heart rate, you’re on track. If you hit a plateau, you might change the interval format (e.g., switch 4x4min to a different protocol like 6x2min or 30s/30s style) to provide a new stimulus​. Also be attentive to signs of overtraining – if in doubt, prioritize recovery for a few days. It’s better to arrive at HYROX 5% undertrained than 1% overtrained.

By periodising your approach – base endurance first, then layering in VO₂ max intervals, and finally race-specific intensity – you’ll develop a well-rounded fitness profile. Come race day, you’ll have both the engine capacity (high VO₂ max) to power through the event and the efficiency to sustain it. Your high VO₂ max will mean running the 1 km intervals at a strong pace feels comfortable relative to your max, and you’ll catch your breath quicker after each functional station.

Supporting Your Performance with Smart Supplementation

Intense training demands great recovery and smart fueling. This is where targeted supplements like Rapid Pump and Rapid Recovery come into play to give you an extra edge in training and racing:

Rapid Pump (Pre-Workout Nitric Oxide Booster): Rapid Pump is designed to be taken before workouts to enhance blood flow and endurance. It likely contains ingredients that increase nitric oxide (NO) production (common ones are L-arginine, L-citrulline, or dietary nitrates). Why is nitric oxide helpful? NO is a vasodilator – it widens blood vessels, which can improve circulation to muscles. Better blood flow means more oxygen and nutrients delivered during exercise. Studies have shown that supplementing with nitric-oxide boosters can reduce the oxygen cost of exercise and improve performance. For example, dietary nitrate (like beetroot juice or similar) has been found to significantly improve time-to-exhaustion and exercise workload in endurance trials. It makes your muscles more efficient, effectively raising the point at which you hit VO₂ max (or letting you go a bit harder at the same VO₂). Meta-analyses on L-arginine (a precursor to NO) indicate it can actually increase VO₂ max in healthy individuals​ presumably by enhancing oxygen delivery. For a HYROX athlete, taking Rapid Pump before an interval session or competition could translate to feeling less of “the burn” and being able to push further. You might notice improved stamina – perhaps that your splits don’t fade as much in later intervals – thanks to the better blood perfusion. Additionally, NO boosters often give a nice “pump” (hence the name), which while usually associated with lifting, can mean your muscles are well-engorged with blood and ready to perform. How to use: Take it ~20–30 minutes pre-workout or pre-race as directed. Stay well-hydrated as NO supplements work best with adequate water intake. And as with any supplement, test it in training first (don’t try new things on race day!).

Rapid Recovery (Post-Workout EAA Blend): Rapid Recovery is positioned for post-workout, containing essential amino acids (EAAs) to support muscle repair. After pounding your body with VO₂ max intervals or heavy strength sessions, your muscles undergo microtrauma and protein breakdown. Supplying amino acids (especially EAAs, which include the crucial branched-chain amino acids like leucine, isoleucine, valine) helps kickstart muscle protein synthesis (MPS) – the process by which your muscles rebuild and get stronger. Research shows that ingesting EAAs or protein immediately post-exercise can shift your muscle protein balance from negative (breaking down) to positive (building up)​

In fact, a dose of ~6–12 grams of EAAs has been found to significantly stimulate MPS and improve net muscle protein balance in recovery​. Leucine, in particular, triggers the mTOR pathway to drive protein synthesis. Rapid Recovery’s EAA blend likely ensures you have all the building blocks ready to repair muscle fibers and even build new mitochondria in response to your aerobic training.

What does this mean for performance? If you recover faster, you can train harder in subsequent sessions – consistency is where the real gains happen. EAAs have also been shown to reduce markers of muscle damage and soreness. One study found that a leucine-enriched EAA supplement attenuated muscle damage and improved recovery in the days following heavy exercise​.

Another noted BCAAs (found within EAAs) can reduce delayed onset muscle soreness, helping you feel less stiff the next day​. By using Rapid Recovery after your erg sessions, you give your muscles a head-start on rebuilding. Over weeks, this can lead to greater gains in muscle endurance and power. Plus, for a hybrid athlete, maintaining muscle mass while doing lots of cardio is important – EAAs can help prevent excessive muscle breakdown from high-volume training. How to use: Consume Rapid Recovery as soon as possible after tough workouts – many athletes aim for within 30 minutes, when muscles are hungriest for nutrients. It can be mixed with water or added to a shake. Because it’s just amino acids (no heavy carbs or fats), it’s easy on the stomach and quick to absorb.

 

Note on Nutrition: While supplements can aid your performance, they should complement a solid nutrition foundation. Make sure you’re eating enough quality protein throughout the day (general target ~1.6–2.2 g per kg body weight of protein for active individuals) and plenty of carbohydrates to fuel those intense erg sessions. Rapid Pump and Rapid Recovery can be thought of as boosters to an already good diet: Rapid Pump to enhance your session quality, Rapid Recovery to enhance your session recovery. The combination – pushing hard with the help of NO and recovering fully with the help of EAAs – allows for a greater training stimulus and adaptation over time.

Conclusion

Increasing your VO₂ max is like turbo-charging your engine – and with the Concept2 RowErg, SkiErg, and BikeErg at your disposal, you have the ideal tools to do it. By understanding the science of VO₂ max and training smartly (intervals at the right intensity and frequency, balanced with aerobic base work), even a “weekend warrior” can make significant gains in a matter of weeks. Those gains translate directly to better HYROX performance: faster runs, quicker recovery between workout stations, and more gas in the tank for that last wall ball or burpee broad jump. Periodize your training so you’re peaking at the right time, and take care of your body with proper recovery strategies. Supplements like Rapid Pump and Rapid Recovery can give you an extra advantage – improving blood flow during workouts and jump-starting muscle repair after them – so you can keep hitting new PRs in training.

With dedication and the right approach, your VO₂ max will climb, and so will your HYROX rankings. There’s nothing more satisfying than feeling the tangible results – for example, noticing your 1k row or ski times dropping as weeks go by, or feeling strong holding a fast pace in a simulation workout that used to leave you gasping. That’s the payoff for all those intense intervals on the erg! So, embrace the pain of the process, stay consistent, and remember that every hard stroke, pull, or pedal is a deposit in your fitness bank. Come race day, you’ll be able to unleash a higher level of performance – powered by a bigger VO₂ max engine – and achieve the HYROX success you’ve been training for.

References

1. Brandt, T. et al. (2025). Acute Physiological Responses and Performance Determinants in HYROX© – A New Running-Focused High Intensity Functional Fitness Trend. Frontiers in Physiology, 16, 1519240. (Higher VO₂ max was significantly correlated with faster HYROX completion times.

2. Poole, D.C. et al. (2008). Definition of VO₂max. Exercise Physiology Review. (VO₂ max is defined as the integrated capacity of the pulmonary, cardiovascular, and muscular systems to uptake, transport, and utilize oxygen​.

3. UC Davis Sports Medicine (n.d.). VO₂max and Oxygen Consumption. (VO₂ max is the gold-standard measure of aerobic fitness, expressed in ml/kg/min; training can improve VO₂ max by ~5–30%, especially in untrained individuals​.

4. ProXCskiing (2023). VO₂max – The critical measure for skiing champions. (Cross-country skiers have exceptionally high VO₂ max values – e.g., ~96 ml/kg/min – due to the sport’s full-body demands​.

5. Concept2 UK (n.d.). Interval Training – The Power of Intervals. (High-intensity interval training yielded greater VO₂ max improvements than steady-state work: ~14% vs 9.5% in Tabata’s study​.

6. Fitzgerald, M. (2023). How to Increase Your VO₂ Max. Strava Stories. (Research shows 3–5 minute intervals at VO₂ max intensity elicit stronger gains in aerobic capacity than shorter sprints or longer moderate intervals​.

7. Crowther, R. (n.d.). Training to improve the “Big Three” (VO₂max, LT, Economy). University of Washington. (Analysis suggests 3–4 hard workouts/week optimize VO₂max improvements, though some individuals respond with just 2; high intensity is key​.

8. Hyrox Training Plans (2024). Boost Your Endurance for Hyrox – Proven Strategies. (Recommends ~80% training in aerobic zone, 20% in anaerobic zone to build both base endurance and high-end capacity​.

9. Porcelli, S. et al. (2015). Effects of nitric oxide precursors on exercise performance. Journal of the International Society of Sports Nutrition, 12(Supplement). (Dietary nitrates and arginine/citrulline can improve endurance performance; nitrates decreased O₂ cost of exercise and improved time to exhaustion​

   A meta-analysis indicates arginine supplementation can modestly increase VO₂ max​.

10. Waskiw-Ford, M. et al. (2020). Leucine-Enriched Essential Amino Acids Improve Recovery from Post-Exercise Muscle Damage. Nutrients, 12(4):1061. (Leucine-rich EAA supplementation attenuated muscle damage and improved recovery independent of additional increases in muscle protein synthesis.

11. Tipton, K.D. & Wolfe, R.R. (2004). Protein and amino acids for athletes. Journal of Sports Sciences, 22(1). (Ingesting essential amino acids/protein immediately post-exercise stimulates muscle protein synthesis and improves net protein balance, aiding recovery and adaptation​).

12. Raastad, T. et al. (2016). Branched-chain amino acid supplementation reduces soreness after exercise. Sports Medicine - Open, 2(1). (BCAA (part of EAA) supplementation before and after strenuous exercise reduced muscle soreness and markers of muscle damage, enhancing recovery for subsequent training​.