[{"data":1,"prerenderedAt":483},["ShallowReactive",2],{"nomly-workout-hyrox-uitleg-voor-beginners":3,"nomly-workout-related-hyrox-uitleg-voor-beginners":149},{"id":4,"title":5,"body":6,"date":137,"description":138,"duration":139,"extension":140,"image":141,"level":142,"meta":143,"navigation":144,"path":145,"seo":146,"stem":147,"__hash__":148},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners.md","Wat is Hyrox? Uitleg voor beginners",{"type":7,"value":8,"toc":130},"minimark",[9,13,18,26,54,57,61,64,68,79,94,107,114,123],[10,11,12],"p",{},"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.",[14,15,17],"h2",{"id":16},"hoe-ziet-een-hyrox-eruit","Hoe ziet een Hyrox eruit?",[10,19,20,21,25],{},"Je loopt ",[22,23,24],"strong",{},"8 × 1 km",", en na elke kilometer doe je één station:",[27,28,29,33,36,39,42,45,48,51],"ol",{},[30,31,32],"li",{},"1000 m SkiErg",[30,34,35],{},"50 m sledge push",[30,37,38],{},"50 m sledge pull",[30,40,41],{},"80 m burpee broad jumps",[30,43,44],{},"1000 m roeien",[30,46,47],{},"200 m farmers carry",[30,49,50],{},"100 m sandbag lunges",[30,52,53],{},"100 wall balls",[10,55,56],{},"Totaal loop je dus 8 km, met acht krachtonderdelen ertussen. De klok loopt door — het is een race\ntegen de tijd.",[14,58,60],{"id":59},"waarom-het-populair-is","Waarom het populair is",[10,62,63],{},"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.",[14,65,67],{"id":66},"zo-begin-je-met-trainen","Zo begin je met trainen",[10,69,70,71,74,75,78],{},"De basis is een mix van ",[22,72,73],{},"duurvermogen"," (hardlopen\u002Froeien) en ",[22,76,77],{},"kracht-uithoudingsvermogen"," (veel\nherhalingen met matig gewicht). Bouw allebei rustig op. Een goede start:",[80,81,82,91],"ul",{},[30,83,84,85,90],{},"2× per week hardlopen (zie ",[86,87,89],"a",{"href":88},"\u002Fnomly\u002Fworkouts\u002Fbeginner-cardio-starten","je eerste 5 km",")",[30,92,93],{},"1–2× per week functionele kracht (lunges, wall balls, roeien)",[10,95,96,97,101,102,106],{},"Volg daarna een gericht schema, zoals ons ",[86,98,100],{"href":99},"\u002Fnomly\u002Fworkouts\u002Fhyrox-trainingsschema-8-weken","8-weken Hyrox-schema",",\nen test jezelf met een ",[86,103,105],{"href":104},"\u002Fnomly\u002Fworkouts\u002Fhyrox-simulatie-workout","Hyrox-simulatie",".",[10,108,109,110,106],{},"Een Hyrox verbrandt flink wat calorieën — hoe je dat schat en meetelt lees je in\n",[86,111,113],{"href":112},"\u002Fnomly\u002Fblog\u002Fcalorieen-verbranden-met-sport","calorieën verbranden met sport",[115,116,117],"blockquote",{},[10,118,119,122],{},[22,120,121],{},"Let op:"," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Bouw rustig op.",[124,125,127],"cta-nomly",{"title":126},"Houd je training + voeding bij",[10,128,129],{},"Log je workouts in Nomly (met km voor het hardloopdeel) en zie je netto-calorieën per dag.",{"title":131,"searchDepth":132,"depth":132,"links":133},"",2,[134,135,136],{"id":16,"depth":132,"text":17},{"id":59,"depth":132,"text":60},{"id":66,"depth":132,"text":67},"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,"md",null,"Hyrox",{},true,"\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners",{"title":5,"description":138},"nomly-workouts\u002Fhyrox-uitleg-voor-beginners","1-cb8dpVyroYqXOsx8nYGknb__PdOS1o6VUyK25xfFU",[150,265,365],{"id":151,"title":152,"body":153,"date":258,"description":259,"duration":139,"extension":140,"image":141,"level":142,"meta":260,"navigation":144,"path":261,"seo":262,"stem":263,"__hash__":264},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-trainingsschema-8-weken.md","Hyrox trainingsschema (8 weken)",{"type":7,"value":154,"toc":253},[155,166,170,196,200,226,230,240,247],[10,156,157,158,161,162,106],{},"Dit 8-weken schema bereidt je voor op je eerste Hyrox. Het combineert hardlopen met de typische\nHyrox-stations en traint vooral ",[22,159,160],{},"compromised running",": hardlopen met vermoeide benen. Nieuw met\nHyrox? Lees eerst ",[86,163,165],{"href":164},"\u002Fnomly\u002Fworkouts\u002Fhyrox-uitleg-voor-beginners","wat Hyrox is",[14,167,169],{"id":168},"weekstructuur-4-sessiesweek","Weekstructuur (4 sessies\u002Fweek)",[80,171,172,178,184,190],{},[30,173,174,177],{},[22,175,176],{},"Dag 1 — Duurloop:"," 5–8 km rustig hardlopen.",[30,179,180,183],{},[22,181,182],{},"Dag 2 — Kracht-uithouding:"," 4 rondes van wall balls, lunges, roeien en burpees (12–15 herhalingen).",[30,185,186,189],{},[22,187,188],{},"Dag 3 — Intervallen:"," 6–8 × 400 m hardlopen, met 1 min rust.",[30,191,192,195],{},[22,193,194],{},"Dag 4 — Hybride (compromised running):"," wissel 1 km hardlopen af met een station (sledge, farmers\ncarry, SkiErg). 4–5 rondes.",[14,197,199],{"id":198},"opbouw-per-fase","Opbouw per fase",[80,201,202,208,214,220],{},[30,203,204,207],{},[22,205,206],{},"Week 1–2 (basis):"," volume opbouwen, techniek van de stations leren.",[30,209,210,213],{},[22,211,212],{},"Week 3–5 (opbouw):"," afstanden en herhalingen omhoog; intervallen sneller.",[30,215,216,219],{},[22,217,218],{},"Week 6–7 (piek):"," langere hybride sessies, dicht bij wedstrijdintensiteit.",[30,221,222,225],{},[22,223,224],{},"Week 8 (tapering):"," volume omlaag, fris naar de start.",[14,227,229],{"id":228},"belangrijk","Belangrijk",[10,231,232,233,237,238,106],{},"Herstel is deel van het schema: minstens 1–2 rustdagen per week en genoeg\n",[86,234,236],{"href":235},"\u002Fnomly\u002Fblog\u002Feiwit-hoeveel-per-dag","eiwit"," voor herstel. Test in week 6–7 een keer met de\n",[86,239,105],{"href":104},[115,241,242],{},[10,243,244,246],{},[22,245,121],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies.",[124,248,250],{"title":249},"Volg je opbouw",[10,251,252],{},"Log je hardloop-km's en krachtsessies in Nomly en zie je verbruik over de 8 weken.",{"title":131,"searchDepth":132,"depth":132,"links":254},[255,256,257],{"id":168,"depth":132,"text":169},{"id":198,"depth":132,"text":199},{"id":228,"depth":132,"text":229},"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":152,"description":259},"nomly-workouts\u002Fhyrox-trainingsschema-8-weken","2YIiF4v_iTI1iI8UyreUiawQ-tdKVsGAdOqLWErVsEE",{"id":266,"title":267,"body":268,"date":357,"description":358,"duration":359,"extension":140,"image":141,"level":142,"meta":360,"navigation":144,"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],[10,271,272,273,276,277,106],{},"Wil je weten waar je staat richting een Hyrox? Doe deze ",[22,274,275],{},"halve simulatie",": alle onderdelen op de\nhelft van de wedstrijdafstand, tegen de klok. Ideaal als test in week 6–7 van je\n",[86,278,279],{"href":99},"8-weken schema",[14,281,283],{"id":282},"de-simulatie-4-rondes-hardlopen-4-stations","De simulatie (4 rondes hardlopen + 4 stations)",[10,285,286,287,290],{},"Loop telkens ",[22,288,289],{},"500 m",", en doe daarna een station:",[27,292,293,296,299,302],{},[30,294,295],{},"500 m hardlopen → 500 m SkiErg",[30,297,298],{},"500 m hardlopen → 25 wall balls",[30,300,301],{},"500 m hardlopen → 100 m farmers carry",[30,303,304],{},"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.",[14,309,311],{"id":310},"tips","Tips",[80,313,314,320,326],{},[30,315,316,319],{},[22,317,318],{},"Verdeel je energie."," Begin niet te snel; het hardlopen met vermoeide benen is het lastigst.",[30,321,322,325],{},[22,323,324],{},"Techniek boven snelheid"," bij de stations, zeker bij wall balls en farmers carry.",[30,327,328,331],{},[22,329,330],{},"Warming-up"," van 10 minuten (rustig hardlopen + mobiliteit) hoort erbij.",[10,333,334,335,338,339,106],{},"Nieuw met dit alles? Begin bij ",[86,336,337],{"href":164},"wat is Hyrox"," en bouw je\ncardio op met ",[86,340,89],{"href":88},[115,342,343],{},[10,344,345,246],{},[22,346,121],{},[124,348,350],{"title":349},"Meet je vooruitgang",[10,351,352],{},"Log de simulatie in Nomly en volg hoe je verbruik en conditie zich ontwikkelen.",{"title":131,"searchDepth":132,"depth":132,"links":354},[355,356],{"id":282,"depth":132,"text":283},{"id":310,"depth":132,"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":137,"description":475,"duration":476,"extension":140,"image":141,"level":477,"meta":478,"navigation":144,"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.",[14,374,376],{"id":375},"de-workout-3-rondes","De workout (3 rondes)",[10,378,379],{},"Doe elke oefening, rust 30–60 seconden tussen de rondes:",[80,381,382,388,394,400,406,412],{},[30,383,384,387],{},[22,385,386],{},"Squats"," — 12 herhalingen",[30,389,390,393],{},[22,391,392],{},"Push-ups"," (eventueel op je knieën) — 8–12 herhalingen",[30,395,396,399],{},[22,397,398],{},"Uitvalspassen (lunges)"," — 10 per been",[30,401,402,405],{},[22,403,404],{},"Plank"," — 20–40 seconden vasthouden",[30,407,408,411],{},[22,409,410],{},"Glute bridges"," — 15 herhalingen",[30,413,414,417],{},[22,415,416],{},"Jumping jacks"," — 30 seconden",[10,419,420],{},"Begin met 2 rondes als 3 te veel is, en bouw op.",[14,422,424],{"id":423},"tips-voor-beginners","Tips voor beginners",[80,426,427,433,439],{},[30,428,429,432],{},[22,430,431],{},"Techniek eerst."," Liever langzaam en correct dan snel en slordig.",[30,434,435,438],{},[22,436,437],{},"Rust genoeg."," 2–3 keer per week is genoeg om te starten; je spieren groeien tijdens rust.",[30,440,441,444],{},[22,442,443],{},"Wees geduldig."," Consistentie over weken is belangrijker dan één zware sessie.",[10,446,447,448,452,453,455,456,106],{},"Wil je naar de sportschool? Ga verder met het ",[86,449,451],{"href":450},"\u002Fnomly\u002Fworkouts\u002Fbeginner-gym-schema-3x-week","beginner gym-schema",".\nEn om je conditie op te bouwen: ",[86,454,89],{"href":88},". Meer weten\nover eten rond je training? Lees ",[86,457,458],{"href":235},"eiwit per dag",[115,460,461],{},[10,462,463,246],{},[22,464,121],{},[124,466,468],{"title":467},"Beweging telt mee",[10,469,470],{},"Log deze workout in Nomly en zie hoeveel calorieën je ongeveer verbrandt.",{"title":131,"searchDepth":132,"depth":132,"links":472},[473,474],{"id":375,"depth":132,"text":376},{"id":423,"depth":132,"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",1788471484954]