[{"data":1,"prerenderedAt":483},["ShallowReactive",2],{"nomly-workout-hyrox-simulatie-workout":3,"nomly-workout-related-hyrox-simulatie-workout":126},{"id":4,"title":5,"body":6,"date":114,"description":115,"duration":116,"extension":117,"image":118,"level":119,"meta":120,"navigation":121,"path":122,"seo":123,"stem":124,"__hash__":125},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-simulatie-workout.md","Hyrox-simulatie: test je conditie",{"type":7,"value":8,"toc":108},"minimark",[9,24,29,36,52,55,59,80,92,101],[10,11,12,13,17,18,23],"p",{},"Wil je weten waar je staat richting een Hyrox? Doe deze ",[14,15,16],"strong",{},"halve simulatie",": alle onderdelen op de\nhelft van de wedstrijdafstand, tegen de klok. Ideaal als test in week 6–7 van je\n",[19,20,22],"a",{"href":21},"\u002Fnomly\u002Fworkouts\u002Fhyrox-trainingsschema-8-weken","8-weken schema",".",[25,26,28],"h2",{"id":27},"de-simulatie-4-rondes-hardlopen-4-stations","De simulatie (4 rondes hardlopen + 4 stations)",[10,30,31,32,35],{},"Loop telkens ",[14,33,34],{},"500 m",", en doe daarna een station:",[37,38,39,43,46,49],"ol",{},[40,41,42],"li",{},"500 m hardlopen → 500 m SkiErg",[40,44,45],{},"500 m hardlopen → 25 wall balls",[40,47,48],{},"500 m hardlopen → 100 m farmers carry",[40,50,51],{},"500 m hardlopen → 500 m roeien",[10,53,54],{},"Noteer je totale tijd. Dat is je nulmeting — herhaal de test na een paar weken en vergelijk.",[25,56,58],{"id":57},"tips","Tips",[60,61,62,68,74],"ul",{},[40,63,64,67],{},[14,65,66],{},"Verdeel je energie."," Begin niet te snel; het hardlopen met vermoeide benen is het lastigst.",[40,69,70,73],{},[14,71,72],{},"Techniek boven snelheid"," bij de stations, zeker bij wall balls en farmers carry.",[40,75,76,79],{},[14,77,78],{},"Warming-up"," van 10 minuten (rustig hardlopen + mobiliteit) hoort erbij.",[10,81,82,83,87,88,23],{},"Nieuw met dit alles? Begin bij ",[19,84,86],{"href":85},"\u002Fnomly\u002Fworkouts\u002Fhyrox-uitleg-voor-beginners","wat is Hyrox"," en bouw je\ncardio op met ",[19,89,91],{"href":90},"\u002Fnomly\u002Fworkouts\u002Fbeginner-cardio-starten","je eerste 5 km",[93,94,95],"blockquote",{},[10,96,97,100],{},[14,98,99],{},"Let op:"," dit is algemene informatie, geen persoonlijk trainings- of medisch advies.",[102,103,105],"cta-nomly",{"title":104},"Meet je vooruitgang",[10,106,107],{},"Log de simulatie in Nomly en volg hoe je verbruik en conditie zich ontwikkelen.",{"title":109,"searchDepth":110,"depth":110,"links":111},"",2,[112,113],{"id":27,"depth":110,"text":28},{"id":57,"depth":110,"text":58},"2026-08-04","Een verkorte Hyrox-simulatie om je vorm te testen. Alle acht onderdelen op halve afstand, tegen de klok.",45,"md",null,"Hyrox",{},true,"\u002Fnomly-workouts\u002Fhyrox-simulatie-workout",{"title":5,"description":115},"nomly-workouts\u002Fhyrox-simulatie-workout","HzwReCLryyNEis3Y0NWSZI5oGqjR8pndruE2uspygTk",[127,252,365],{"id":128,"title":129,"body":130,"date":244,"description":245,"duration":246,"extension":117,"image":118,"level":119,"meta":247,"navigation":121,"path":248,"seo":249,"stem":250,"__hash__":251},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners.md","Wat is Hyrox? Uitleg voor beginners",{"type":7,"value":131,"toc":239},[132,135,139,146,172,175,179,182,186,197,208,219,226,233],[10,133,134],{},"Hyrox is een indoor fitnessrace die hardlopen combineert met acht functionele krachtstations. Het is\nhét evenement voor wie van zowel cardio als kracht houdt — en je hoeft er geen topatleet voor te zijn\nom te starten.",[25,136,138],{"id":137},"hoe-ziet-een-hyrox-eruit","Hoe ziet een Hyrox eruit?",[10,140,141,142,145],{},"Je loopt ",[14,143,144],{},"8 × 1 km",", en na elke kilometer doe je één station:",[37,147,148,151,154,157,160,163,166,169],{},[40,149,150],{},"1000 m SkiErg",[40,152,153],{},"50 m sledge push",[40,155,156],{},"50 m sledge pull",[40,158,159],{},"80 m burpee broad jumps",[40,161,162],{},"1000 m roeien",[40,164,165],{},"200 m farmers carry",[40,167,168],{},"100 m sandbag lunges",[40,170,171],{},"100 wall balls",[10,173,174],{},"Totaal loop je dus 8 km, met acht krachtonderdelen ertussen. De klok loopt door — het is een race\ntegen de tijd.",[25,176,178],{"id":177},"waarom-het-populair-is","Waarom het populair is",[10,180,181],{},"Hyrox is voor iedereen te doen: er zijn categorieën van beginner tot pro, en je kunt solo, in duo of\nin een team meedoen. Het is meetbaar (je tijd), sociaal en het traint je hele lichaam.",[25,183,185],{"id":184},"zo-begin-je-met-trainen","Zo begin je met trainen",[10,187,188,189,192,193,196],{},"De basis is een mix van ",[14,190,191],{},"duurvermogen"," (hardlopen\u002Froeien) en ",[14,194,195],{},"kracht-uithoudingsvermogen"," (veel\nherhalingen met matig gewicht). Bouw allebei rustig op. Een goede start:",[60,198,199,205],{},[40,200,201,202,204],{},"2× per week hardlopen (zie ",[19,203,91],{"href":90},")",[40,206,207],{},"1–2× per week functionele kracht (lunges, wall balls, roeien)",[10,209,210,211,214,215,23],{},"Volg daarna een gericht schema, zoals ons ",[19,212,213],{"href":21},"8-weken Hyrox-schema",",\nen test jezelf met een ",[19,216,218],{"href":217},"\u002Fnomly\u002Fworkouts\u002Fhyrox-simulatie-workout","Hyrox-simulatie",[10,220,221,222,23],{},"Een Hyrox verbrandt flink wat calorieën — hoe je dat schat en meetelt lees je in\n",[19,223,225],{"href":224},"\u002Fnomly\u002Fblog\u002Fcalorieen-verbranden-met-sport","calorieën verbranden met sport",[93,227,228],{},[10,229,230,232],{},[14,231,99],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Bouw rustig op.",[102,234,236],{"title":235},"Houd je training + voeding bij",[10,237,238],{},"Log je workouts in Nomly (met km voor het hardloopdeel) en zie je netto-calorieën per dag.",{"title":109,"searchDepth":110,"depth":110,"links":240},[241,242,243],{"id":137,"depth":110,"text":138},{"id":177,"depth":110,"text":178},{"id":184,"depth":110,"text":185},"2026-08-06","Hyrox is dé fitnessrace die kracht en cardio combineert. Wat houdt het in, welke 8 onderdelen zijn er, en hoe begin je met trainen?",60,{},"\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners",{"title":129,"description":245},"nomly-workouts\u002Fhyrox-uitleg-voor-beginners","1-cb8dpVyroYqXOsx8nYGknb__PdOS1o6VUyK25xfFU",{"id":253,"title":254,"body":255,"date":358,"description":359,"duration":246,"extension":117,"image":118,"level":119,"meta":360,"navigation":121,"path":361,"seo":362,"stem":363,"__hash__":364},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-trainingsschema-8-weken.md","Hyrox trainingsschema (8 weken)",{"type":7,"value":256,"toc":353},[257,267,271,297,301,327,331,341,347],[10,258,259,260,263,264,23],{},"Dit 8-weken schema bereidt je voor op je eerste Hyrox. Het combineert hardlopen met de typische\nHyrox-stations en traint vooral ",[14,261,262],{},"compromised running",": hardlopen met vermoeide benen. Nieuw met\nHyrox? Lees eerst ",[19,265,266],{"href":85},"wat Hyrox is",[25,268,270],{"id":269},"weekstructuur-4-sessiesweek","Weekstructuur (4 sessies\u002Fweek)",[60,272,273,279,285,291],{},[40,274,275,278],{},[14,276,277],{},"Dag 1 — Duurloop:"," 5–8 km rustig hardlopen.",[40,280,281,284],{},[14,282,283],{},"Dag 2 — Kracht-uithouding:"," 4 rondes van wall balls, lunges, roeien en burpees (12–15 herhalingen).",[40,286,287,290],{},[14,288,289],{},"Dag 3 — Intervallen:"," 6–8 × 400 m hardlopen, met 1 min rust.",[40,292,293,296],{},[14,294,295],{},"Dag 4 — Hybride (compromised running):"," wissel 1 km hardlopen af met een station (sledge, farmers\ncarry, SkiErg). 4–5 rondes.",[25,298,300],{"id":299},"opbouw-per-fase","Opbouw per fase",[60,302,303,309,315,321],{},[40,304,305,308],{},[14,306,307],{},"Week 1–2 (basis):"," volume opbouwen, techniek van de stations leren.",[40,310,311,314],{},[14,312,313],{},"Week 3–5 (opbouw):"," afstanden en herhalingen omhoog; intervallen sneller.",[40,316,317,320],{},[14,318,319],{},"Week 6–7 (piek):"," langere hybride sessies, dicht bij wedstrijdintensiteit.",[40,322,323,326],{},[14,324,325],{},"Week 8 (tapering):"," volume omlaag, fris naar de start.",[25,328,330],{"id":329},"belangrijk","Belangrijk",[10,332,333,334,338,339,23],{},"Herstel is deel van het schema: minstens 1–2 rustdagen per week en genoeg\n",[19,335,337],{"href":336},"\u002Fnomly\u002Fblog\u002Feiwit-hoeveel-per-dag","eiwit"," voor herstel. Test in week 6–7 een keer met de\n",[19,340,218],{"href":217},[93,342,343],{},[10,344,345,100],{},[14,346,99],{},[102,348,350],{"title":349},"Volg je opbouw",[10,351,352],{},"Log je hardloop-km's en krachtsessies in Nomly en zie je verbruik over de 8 weken.",{"title":109,"searchDepth":110,"depth":110,"links":354},[355,356,357],{"id":269,"depth":110,"text":270},{"id":299,"depth":110,"text":300},{"id":329,"depth":110,"text":330},"2026-08-05","Een opbouwend 8-weken schema richting je eerste Hyrox: hardlopen, kracht-uithoudingsvermogen en compromised running gecombineerd.",{},"\u002Fnomly-workouts\u002Fhyrox-trainingsschema-8-weken",{"title":254,"description":359},"nomly-workouts\u002Fhyrox-trainingsschema-8-weken","2YIiF4v_iTI1iI8UyreUiawQ-tdKVsGAdOqLWErVsEE",{"id":366,"title":367,"body":368,"date":244,"description":475,"duration":476,"extension":117,"image":118,"level":477,"meta":478,"navigation":121,"path":479,"seo":480,"stem":481,"__hash__":482},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-full-body-thuis.md","Beginner full-body workout (thuis, zonder materiaal)",{"type":7,"value":369,"toc":471},[370,373,377,380,418,421,425,445,459,465],[10,371,372],{},"Je hebt geen sportschool of gewichten nodig om te beginnen. Deze full-body workout gebruikt alleen je\neigen lichaamsgewicht en duurt zo'n 30 minuten. Ideaal als eerste stap.",[25,374,376],{"id":375},"de-workout-3-rondes","De workout (3 rondes)",[10,378,379],{},"Doe elke oefening, rust 30–60 seconden tussen de rondes:",[60,381,382,388,394,400,406,412],{},[40,383,384,387],{},[14,385,386],{},"Squats"," — 12 herhalingen",[40,389,390,393],{},[14,391,392],{},"Push-ups"," (eventueel op je knieën) — 8–12 herhalingen",[40,395,396,399],{},[14,397,398],{},"Uitvalspassen (lunges)"," — 10 per been",[40,401,402,405],{},[14,403,404],{},"Plank"," — 20–40 seconden vasthouden",[40,407,408,411],{},[14,409,410],{},"Glute bridges"," — 15 herhalingen",[40,413,414,417],{},[14,415,416],{},"Jumping jacks"," — 30 seconden",[10,419,420],{},"Begin met 2 rondes als 3 te veel is, en bouw op.",[25,422,424],{"id":423},"tips-voor-beginners","Tips voor beginners",[60,426,427,433,439],{},[40,428,429,432],{},[14,430,431],{},"Techniek eerst."," Liever langzaam en correct dan snel en slordig.",[40,434,435,438],{},[14,436,437],{},"Rust genoeg."," 2–3 keer per week is genoeg om te starten; je spieren groeien tijdens rust.",[40,440,441,444],{},[14,442,443],{},"Wees geduldig."," Consistentie over weken is belangrijker dan één zware sessie.",[10,446,447,448,452,453,455,456,23],{},"Wil je naar de sportschool? Ga verder met het ",[19,449,451],{"href":450},"\u002Fnomly\u002Fworkouts\u002Fbeginner-gym-schema-3x-week","beginner gym-schema",".\nEn om je conditie op te bouwen: ",[19,454,91],{"href":90},". Meer weten\nover eten rond je training? Lees ",[19,457,458],{"href":336},"eiwit per dag",[93,460,461],{},[10,462,463,100],{},[14,464,99],{},[102,466,468],{"title":467},"Beweging telt mee",[10,469,470],{},"Log deze workout in Nomly en zie hoeveel calorieën je ongeveer verbrandt.",{"title":109,"searchDepth":110,"depth":110,"links":472},[473,474],{"id":375,"depth":110,"text":376},{"id":423,"depth":110,"text":424},"Een complete full-body workout voor thuis met alleen je eigen lichaamsgewicht. Perfect om mee te starten, geen apparatuur nodig.",30,"Beginner",{},"\u002Fnomly-workouts\u002Fbeginner-full-body-thuis",{"title":367,"description":475},"nomly-workouts\u002Fbeginner-full-body-thuis","GD7yzVNiL05rJGpw1885LqsxxpWp_ARY0J7ywSvcag8",1788471485201]