[{"data":1,"prerenderedAt":483},["ShallowReactive",2],{"nomly-workout-hyrox-trainingsschema-8-weken":3,"nomly-workout-related-hyrox-trainingsschema-8-weken":138},{"id":4,"title":5,"body":6,"date":126,"description":127,"duration":128,"extension":129,"image":130,"level":131,"meta":132,"navigation":133,"path":134,"seo":135,"stem":136,"__hash__":137},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-trainingsschema-8-weken.md","Hyrox trainingsschema (8 weken)",{"type":7,"value":8,"toc":119},"minimark",[9,24,29,57,61,87,91,103,112],[10,11,12,13,17,18,23],"p",{},"Dit 8-weken schema bereidt je voor op je eerste Hyrox. Het combineert hardlopen met de typische\nHyrox-stations en traint vooral ",[14,15,16],"strong",{},"compromised running",": hardlopen met vermoeide benen. Nieuw met\nHyrox? Lees eerst ",[19,20,22],"a",{"href":21},"\u002Fnomly\u002Fworkouts\u002Fhyrox-uitleg-voor-beginners","wat Hyrox is",".",[25,26,28],"h2",{"id":27},"weekstructuur-4-sessiesweek","Weekstructuur (4 sessies\u002Fweek)",[30,31,32,39,45,51],"ul",{},[33,34,35,38],"li",{},[14,36,37],{},"Dag 1 — Duurloop:"," 5–8 km rustig hardlopen.",[33,40,41,44],{},[14,42,43],{},"Dag 2 — Kracht-uithouding:"," 4 rondes van wall balls, lunges, roeien en burpees (12–15 herhalingen).",[33,46,47,50],{},[14,48,49],{},"Dag 3 — Intervallen:"," 6–8 × 400 m hardlopen, met 1 min rust.",[33,52,53,56],{},[14,54,55],{},"Dag 4 — Hybride (compromised running):"," wissel 1 km hardlopen af met een station (sledge, farmers\ncarry, SkiErg). 4–5 rondes.",[25,58,60],{"id":59},"opbouw-per-fase","Opbouw per fase",[30,62,63,69,75,81],{},[33,64,65,68],{},[14,66,67],{},"Week 1–2 (basis):"," volume opbouwen, techniek van de stations leren.",[33,70,71,74],{},[14,72,73],{},"Week 3–5 (opbouw):"," afstanden en herhalingen omhoog; intervallen sneller.",[33,76,77,80],{},[14,78,79],{},"Week 6–7 (piek):"," langere hybride sessies, dicht bij wedstrijdintensiteit.",[33,82,83,86],{},[14,84,85],{},"Week 8 (tapering):"," volume omlaag, fris naar de start.",[25,88,90],{"id":89},"belangrijk","Belangrijk",[10,92,93,94,98,99,23],{},"Herstel is deel van het schema: minstens 1–2 rustdagen per week en genoeg\n",[19,95,97],{"href":96},"\u002Fnomly\u002Fblog\u002Feiwit-hoeveel-per-dag","eiwit"," voor herstel. Test in week 6–7 een keer met de\n",[19,100,102],{"href":101},"\u002Fnomly\u002Fworkouts\u002Fhyrox-simulatie-workout","Hyrox-simulatie",[104,105,106],"blockquote",{},[10,107,108,111],{},[14,109,110],{},"Let op:"," dit is algemene informatie, geen persoonlijk trainings- of medisch advies.",[113,114,116],"cta-nomly",{"title":115},"Volg je opbouw",[10,117,118],{},"Log je hardloop-km's en krachtsessies in Nomly en zie je verbruik over de 8 weken.",{"title":120,"searchDepth":121,"depth":121,"links":122},"",2,[123,124,125],{"id":27,"depth":121,"text":28},{"id":59,"depth":121,"text":60},{"id":89,"depth":121,"text":90},"2026-08-05","Een opbouwend 8-weken schema richting je eerste Hyrox: hardlopen, kracht-uithoudingsvermogen en compromised running gecombineerd.",60,"md",null,"Hyrox",{},true,"\u002Fnomly-workouts\u002Fhyrox-trainingsschema-8-weken",{"title":5,"description":127},"nomly-workouts\u002Fhyrox-trainingsschema-8-weken","2YIiF4v_iTI1iI8UyreUiawQ-tdKVsGAdOqLWErVsEE",[139,265,365],{"id":140,"title":141,"body":142,"date":258,"description":259,"duration":128,"extension":129,"image":130,"level":131,"meta":260,"navigation":133,"path":261,"seo":262,"stem":263,"__hash__":264},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners.md","Wat is Hyrox? Uitleg voor beginners",{"type":7,"value":143,"toc":253},[144,147,151,158,185,188,192,195,199,210,223,233,240,247],[10,145,146],{},"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.",[25,148,150],{"id":149},"hoe-ziet-een-hyrox-eruit","Hoe ziet een Hyrox eruit?",[10,152,153,154,157],{},"Je loopt ",[14,155,156],{},"8 × 1 km",", en na elke kilometer doe je één station:",[159,160,161,164,167,170,173,176,179,182],"ol",{},[33,162,163],{},"1000 m SkiErg",[33,165,166],{},"50 m sledge push",[33,168,169],{},"50 m sledge pull",[33,171,172],{},"80 m burpee broad jumps",[33,174,175],{},"1000 m roeien",[33,177,178],{},"200 m farmers carry",[33,180,181],{},"100 m sandbag lunges",[33,183,184],{},"100 wall balls",[10,186,187],{},"Totaal loop je dus 8 km, met acht krachtonderdelen ertussen. De klok loopt door — het is een race\ntegen de tijd.",[25,189,191],{"id":190},"waarom-het-populair-is","Waarom het populair is",[10,193,194],{},"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.",[25,196,198],{"id":197},"zo-begin-je-met-trainen","Zo begin je met trainen",[10,200,201,202,205,206,209],{},"De basis is een mix van ",[14,203,204],{},"duurvermogen"," (hardlopen\u002Froeien) en ",[14,207,208],{},"kracht-uithoudingsvermogen"," (veel\nherhalingen met matig gewicht). Bouw allebei rustig op. Een goede start:",[30,211,212,220],{},[33,213,214,215,219],{},"2× per week hardlopen (zie ",[19,216,218],{"href":217},"\u002Fnomly\u002Fworkouts\u002Fbeginner-cardio-starten","je eerste 5 km",")",[33,221,222],{},"1–2× per week functionele kracht (lunges, wall balls, roeien)",[10,224,225,226,230,231,23],{},"Volg daarna een gericht schema, zoals ons ",[19,227,229],{"href":228},"\u002Fnomly\u002Fworkouts\u002Fhyrox-trainingsschema-8-weken","8-weken Hyrox-schema",",\nen test jezelf met een ",[19,232,102],{"href":101},[10,234,235,236,23],{},"Een Hyrox verbrandt flink wat calorieën — hoe je dat schat en meetelt lees je in\n",[19,237,239],{"href":238},"\u002Fnomly\u002Fblog\u002Fcalorieen-verbranden-met-sport","calorieën verbranden met sport",[104,241,242],{},[10,243,244,246],{},[14,245,110],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Bouw rustig op.",[113,248,250],{"title":249},"Houd je training + voeding bij",[10,251,252],{},"Log je workouts in Nomly (met km voor het hardloopdeel) en zie je netto-calorieën per dag.",{"title":120,"searchDepth":121,"depth":121,"links":254},[255,256,257],{"id":149,"depth":121,"text":150},{"id":190,"depth":121,"text":191},{"id":197,"depth":121,"text":198},"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?",{},"\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners",{"title":141,"description":259},"nomly-workouts\u002Fhyrox-uitleg-voor-beginners","1-cb8dpVyroYqXOsx8nYGknb__PdOS1o6VUyK25xfFU",{"id":266,"title":267,"body":268,"date":357,"description":358,"duration":359,"extension":129,"image":130,"level":131,"meta":360,"navigation":133,"path":361,"seo":362,"stem":363,"__hash__":364},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-simulatie-workout.md","Hyrox-simulatie: test je conditie",{"type":7,"value":269,"toc":353},[270,280,284,291,305,308,312,332,341,347],[10,271,272,273,276,277,23],{},"Wil je weten waar je staat richting een Hyrox? Doe deze ",[14,274,275],{},"halve simulatie",": alle onderdelen op de\nhelft van de wedstrijdafstand, tegen de klok. Ideaal als test in week 6–7 van je\n",[19,278,279],{"href":228},"8-weken schema",[25,281,283],{"id":282},"de-simulatie-4-rondes-hardlopen-4-stations","De simulatie (4 rondes hardlopen + 4 stations)",[10,285,286,287,290],{},"Loop telkens ",[14,288,289],{},"500 m",", en doe daarna een station:",[159,292,293,296,299,302],{},[33,294,295],{},"500 m hardlopen → 500 m SkiErg",[33,297,298],{},"500 m hardlopen → 25 wall balls",[33,300,301],{},"500 m hardlopen → 100 m farmers carry",[33,303,304],{},"500 m hardlopen → 500 m roeien",[10,306,307],{},"Noteer je totale tijd. Dat is je nulmeting — herhaal de test na een paar weken en vergelijk.",[25,309,311],{"id":310},"tips","Tips",[30,313,314,320,326],{},[33,315,316,319],{},[14,317,318],{},"Verdeel je energie."," Begin niet te snel; het hardlopen met vermoeide benen is het lastigst.",[33,321,322,325],{},[14,323,324],{},"Techniek boven snelheid"," bij de stations, zeker bij wall balls en farmers carry.",[33,327,328,331],{},[14,329,330],{},"Warming-up"," van 10 minuten (rustig hardlopen + mobiliteit) hoort erbij.",[10,333,334,335,338,339,23],{},"Nieuw met dit alles? Begin bij ",[19,336,337],{"href":21},"wat is Hyrox"," en bouw je\ncardio op met ",[19,340,218],{"href":217},[104,342,343],{},[10,344,345,111],{},[14,346,110],{},[113,348,350],{"title":349},"Meet je vooruitgang",[10,351,352],{},"Log de simulatie in Nomly en volg hoe je verbruik en conditie zich ontwikkelen.",{"title":120,"searchDepth":121,"depth":121,"links":354},[355,356],{"id":282,"depth":121,"text":283},{"id":310,"depth":121,"text":311},"2026-08-04","Een verkorte Hyrox-simulatie om je vorm te testen. Alle acht onderdelen op halve afstand, tegen de klok.",45,{},"\u002Fnomly-workouts\u002Fhyrox-simulatie-workout",{"title":267,"description":358},"nomly-workouts\u002Fhyrox-simulatie-workout","HzwReCLryyNEis3Y0NWSZI5oGqjR8pndruE2uspygTk",{"id":366,"title":367,"body":368,"date":258,"description":475,"duration":476,"extension":129,"image":130,"level":477,"meta":478,"navigation":133,"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:",[30,381,382,388,394,400,406,412],{},[33,383,384,387],{},[14,385,386],{},"Squats"," — 12 herhalingen",[33,389,390,393],{},[14,391,392],{},"Push-ups"," (eventueel op je knieën) — 8–12 herhalingen",[33,395,396,399],{},[14,397,398],{},"Uitvalspassen (lunges)"," — 10 per been",[33,401,402,405],{},[14,403,404],{},"Plank"," — 20–40 seconden vasthouden",[33,407,408,411],{},[14,409,410],{},"Glute bridges"," — 15 herhalingen",[33,413,414,417],{},[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",[30,426,427,433,439],{},[33,428,429,432],{},[14,430,431],{},"Techniek eerst."," Liever langzaam en correct dan snel en slordig.",[33,434,435,438],{},[14,436,437],{},"Rust genoeg."," 2–3 keer per week is genoeg om te starten; je spieren groeien tijdens rust.",[33,440,441,444],{},[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: ",[19,454,218],{"href":217},". Meer weten\nover eten rond je training? Lees ",[19,457,458],{"href":96},"eiwit per dag",[104,460,461],{},[10,462,463,111],{},[14,464,110],{},[113,466,468],{"title":467},"Beweging telt mee",[10,469,470],{},"Log deze workout in Nomly en zie hoeveel calorieën je ongeveer verbrandt.",{"title":120,"searchDepth":121,"depth":121,"links":472},[473,474],{"id":375,"depth":121,"text":376},{"id":423,"depth":121,"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",1788471485074]