And just like that HYROX Cape Town 2024 is done and dusted, where do we go from here?

HYROX Cape Town 2024 - What a vibe!

We had +70 members from our various PEAK Gyms (not all present in the picture above as we had athletes in almost every heat from early AM to late PM) - and we think we can speak for everyone when we said that the race was a really FUN challenge.

Soné & Rudy from PEAK Jbay at HYROX Cape Town 2024 in the Partner division.

For those that took part, you can find your division and Individual results in a very cool break down that shows you your exact splits for each station, transition, and runs HERE!

Our big Team ended up with probably around 10 podium placing athletes in the various divisions, with even a bunch of PEAK'ers winning their age group division (congrats!), but if you ask us the coolest thing of this whole experience was this:

We had +70 human beings doing something they have NEVER DONE BEFORE. 
And because of their training with us in our gyms - regardless if they are mainly CrossFitters, SWEAT Athletes, or have this year made HYROX their sport - they felt capable of taking on a challenge that by no means looks like something “anyone can do easily” on paper..

And that's what we truly believe that PEAK is all about: giving human beings the capacity, and most importantly confidence to LIVE a life filled with challenges, chosen ones and unexpected ones, and still come out on the other side smiling. 
This weekend made us believe that we are very much on the right track in that area, so to everyone that competed this weekend:

Thank you for making us PROUDLY PEAK by simply choosing to push yourself!

Duncan Carmichael, 1st place at HYROX Cape Town 2024 in Mens 55-59yo division.

Where do we go from here with HYROX by PEAK?

First of all, based on the feedback we've received lately:

HYROX by PEAK isn't going anywhere (but to the top). We will continue to offer HYROX-classes like we have until now to allow those that enjoy that training and/or those making it their sport now, continue enjoy it with what we believe will be one of the best structured HYROX-Programs out there!

Megan Carmichael, 1st place at HYROX Cape Town 2024 in Women's 50-54yo division.

Secondly we are now entering a bit of an Off Season which means a few things:

1. Next week is a RELOAD week, which we recommend highly for anyone that did the full race (Individual or Partner). This week will have:
   - A focus on some slow tempo movements as this is one of the best ways to let joints & muscles recover.
   - Lower intensity and little/no volume of the actual functional movements in HYROX (except Ergs & light running).
   - Some great opportunities to work on the Aerobic System, which is always a good place to start.
2. After that we are going into an Off Season STRENGTH Focus. Now HYROX-strength is slightly different than for instance CrossFit strength:
   - We'll be focus on compound movements like Deadlifts/Squats/Presses for pure strength.
   - Explosive Power will be build with Power Cleans & Plyometric Jumping.
   - We'll also build upper body strength with Strict Pull Ups, Push Ups and other body weight movements. 
3. BUT, mainly we will be training for HYROX in this classes, which means that even though we'll have 1-2 POWER-dedicated days per week to make you STRONG, we'll mainly focus on strength that:
   - Carries over to endurance = higher rep ranges and not necessarily 1RMs.
   - Overloading movement patterns that we use in HYROX, if you for instance get stronger with Dumbbell or Barbell Thrusters, that carries over to the Wall Balls in the race.
4. And with a focus on these classes also building ENDURANCE for HYROX, we will always:
   - Mainly focus on building engines through longer duration WOD's. 
   - Build overall fitness using classic HYROX-movements.
   - Build a big Aerobic Fitness base with loads of Erg & Running Cardio.

Francois van der Merwe, 1st place at HYROX Cape Town 2024 in Men's 40-44yo division.

Thirdly, here's how we think YOU should use/not use HYROX in your PEAK Training moving forward:

• Did the race, enjoyed it and want to make it my sport:
  - By all means, make sure that the majority of your training is done in our HYROX-Classes.
  - But, don't be afraid to mix in a bit of CrossFit-training, especially if strength is your goal.
  - Especially make sure you get our Saturday Race Prep-Classes in (those will continue throughout the season).
• Did the race for FUN, might do one in the future but not necessarily keen on making it my full focus:
  - Do whichever of our 3 training forms you enjoy the most!
  - You can as an example do mainly CrossFit, and maybe show up for a Saturday Race Prep-class once in a while. 
  - Or even choose to just pick up the HYROX-training closer to your next race.
• Didn't do the race but spectated/followed it from a far and it looked FUN, I want to try in the future!
  - Pretty much the same approach as either of the above, depending on how serious you want to be about your first race:
  - If you intend to really prepare as much as possible, try to make the majority of your training HYROX-focused.

Privy crushing the Ski Erg at HYROX Cape Town 2024 in the Men's Pro division. 

And that's kind of the coolest thing about what we offer at PEAK Gyms: YOU can chose your training form daily based on your goals, what you FEEL like, and also your lifestyle schedule. 

With classes from early morning to night you always have a good chance of getting some proper Functional Fitness sessions in with us, all in the pursuit of us building a huge TEAM of human beings living their Happiest, Healthiest & Fittest lives through their PEAK training!

Alyson and Sasha, happy finisher of HYROX Cape Town 2024.

See you in class tomorrow if you're a PEAK member because we #NEVERMISSAMONDAY.

Not a member? Give us a shout and we'll book you in for a FREE “No Sweat”-Consultation to tell you more about our world class training offerings:
info@peakgyms.co.za

Your Team at PEAK