In a world driven by quick fixes and caffeine crashes, the pursuit of clean, sustainable energy has never been more relevant. Many supplement products on the market contain artificial ingredients, loads of sugar or stimulants and can come with unpleasant side effects. That’s the challenge Csilla Ari D’Agostino, Ph.D, a neuroscientist, Research Assistant Professor at the University of South Florida and NASA trained aquanaut, set out to solve. With decades of scientific research, participation in NASA’s undersea space simulation missions and nearly 100 scientific publications, she brings considerable credibility to the wellness space.
“After many years of research and several patents related to ketones and improving health and performance,” she says. “I began to realize that not all ketone molecules were created equal.”
Her company, Audacious Nutrition, launched in 2021, offers a line of science-backed nutritional supplements and innovative functional beverages, enriched with ketones and electrolytes, designed to support metabolic health, cognitive function, and physical endurance.
From the Ocean Floor to the Cutting-Edge Science
Before launching her brand, Dr. Ari participated as a lead researcher in NASA’s Extreme Environment Mission Operations 22 and 23 and was a selected crew member by NASA and became an aquanaut during Mission 23. “I lived underwater as part of a space simulation mission together with astronauts, where the optimization of human health and potential has always been in the central focus,” she recalls. These experiences helped sharpen her focus on human adaptability and energy efficiency, two concepts that now fuel her product lines.
One important aspect that sets the Audacious Nutrition products apart is their use of both D and L enantiomers of BHB molecules, which molecules can be considered nature`s super fuel, as they provide more cellular energy than sugar. This scientific approach of using both forms provide additional health benefits, compared to single-enantiomer competitors. Based on cutting-edge science, the Audacious Nutrition products feature premium blends of bioidentical D/L-BHB ketone molecules in all formulas, in combination with electrolytes (you get two products in one), that are free from artificial ingredients and sugar.
Courtesy Dr. Csilla Ari D’Agostino
“When creating the Audacious products I placed a big emphasis on using effective doses, and only ingredients with high purity, potency, and premium quality,” she explains. “My main focus was also on making the formulations taste really good and without causing unpleasant side effects – as other, similar products often taste like jet fuel and commonly cause stomach upset.” “The variety of the novel, ketone-infused functional beverages are also designed to make it effortless to incorporate them into our daily routines.” It is also important to note that all Audacious products are manufactured in the U.S. in FDA-approved, cGMP-certified facilities and use eco-conscious packaging.
Healthier, Easier, and More Audacious
The product lineup includes the two best sellers, the refreshing tropical flavored KetoStart (caffeine free) and lemonade flavored KetoStart+ (with caffeine), as well as some innovative formulations, such as the ketone infused KetoSpike instant coffee, instant tea, and cocoa, as well as the newest product, Audacious Canine, the first ketone supplement for dogs.
Courtesy Dr. Csilla Ari D’Agostino
Dr. Ari says the products are tailored for a wide range of audience, from health optimizers and elite athletes to those managing cognitive decline. The company serves several distinct markets: business professionals, college students, health optimizers seeking daily cognitive boost, better focus and improved metabolic health, professional athletes or gym enthusiasts requiring enhanced endurance and recovery, keto dieters managing weight and glucose levels, those who have difficulty maintaining higher blood ketone level with diet only, individuals addressing metabolic diseases or neurological conditions, mental health issues, brain injuries, cognitive decline. And there are those who just need a clean energy boost without the sugar or stimulants.
“I believe it is possible to achieve whatever our goal is because we can extend human potential no one could dream of before.”- shares Dr. Ari the inspiration behind her products.
A Community That Feels the Difference
For Dr. Ari, the most meaningful validation doesn’t come from headlines, but from the people whose lives are changing. Customer retention rates indicate strong satisfaction, many people re-order more than 30-50 times, and some clients have made over 100 purchases, according to the company.
Strong scientific evidence and countless testimonials support that the changes people experience when taking her products are often life-changing.
Dr. Ruben Ancona Bolanos, a medical doctor who had been continuously using ketone and glucose monitors, reported significant results after using KetoStart. “After taking KetoStart, I saw a clear elevation in blood ketone levels, as well as a reduction in blood glucose,” he noted.
The feedback is consistent. Christi, a customer featured in Dr. Talks, shared, “I’ve tried countless supplements over the years, and to be honest, I’ve rarely been impressed.” She added, “From the moment I started using their [Audacious Nutrition] products, I could feel the benefits—almost immediately. My hunger levels plummeted. My anxiety? It melted away. I felt calmer, more focused, and just good.”
Celebrity fitness expert Thomas DeLauer enthusiastically echoed the sentiment: “I’ve never been an exogenous ketone guy, but @audacious.nutrition is legit. Holy cow!”
The influential podcast host, Tim Ferriss reported in his newsletter that he personally used KetoStart to help with his altitude acclimation and exercise in hypoxia, after he learned that the ketosis expert Dr. Dominic D`Agostino tested and loves this product and recommends it to others.
A customer from abroad reported that “they are helping me get my life back, I have only tried 10 sachets and they are saving my life”.
The testimonials suggest something bigger than flavor or formulation. They reflect customers who report improved experiences and a brand that’s working to live up to its name.
Courtesy Dr. Csilla Ari D’Agostino
Building a Sustainable Future
Beyond developing premium quality products, Audacious Nutrition demonstrates a commitment to social responsibility. Each year, part of the company’s profits supports various organizations and causes, while its sustainable packaging, – using tree-free paper, soy-based ink and renewable energy-, reflects a broader environmental consciousness.
Dr. Ari D’Agostino’s plans include expanding into retail stores, as well as internationally, launching new products, and partnering with medical spas, gyms, functional health practices and longevity clinics to reach those who need these products the most. “My goal was to eliminate all the negative aspects I encountered while testing dozens of other ketone supplements on the market,” she says. “While still delivering high quality, bioidentical BHB in great-tasting products, so people can enjoy all the health benefits these molecules can provide.”
Audacious Nutrition aims to offer new solutions for individuals seeking to naturally boost their energy, brain health, and metabolic performance. Backed by science and built on purpose, the brand aims to empower people to take control of their health with clean, effective support.
“I believe that we all can be healthier, easier.”- urges Dr. Ari D’Agostino. The audacious goal is to improve health and extend human potential to Reach Your Impossible.”
M&F and editorial staff were not involved in the creation of this content.
The Community Physical Activity Leader (CPAL) course is FREE and designed for people who are not currently exercise professionals. A CPAL can:
Identify physical activity basics, including recommended physical activity guidelines and examples of activities for all ages and levels
Discuss the mental and physical health benefits of physical activity
Develop safe and effective community physical activity programs
Lead community physical activity programs for friends, family members, colleagues and neighbors
Meet the needs of people with and without intellectual disabilities through a community physical activity program
Learn more here: Community Physical Activity Leader.
ACE’s mission to Get People Moving extends to all people, including those in underserved communities and with various levels of ability and experience with physical activity. The goal is to empower people from all walks of life to make movement their mission and live happy, healthy and fulfilling lives.
By becoming a Community Physical Activity Leader (CPAL), you will gain the knowledge and hands-on skills needed to facilitate physical-activity sessions in your community—outdoors, or in schools, recreation centers, community centers, libraries or places of worship. Learn how to incorporate physical activity into social gatherings in a way that is approachable, yet effective and impactful.
You don’t have to be an ACE Certified Professional to take this course, which is completely FREE and was designed for people who love to move and get others moving. Imagine being able to organize, promote and then lead community exercise sessions that inspire your friends, family and neighbors to get moving with safe, effective and enjoyable exercise!
Read The Far-reaching Impact of Community Volunteering to learn more about how this type of work brings joy and benefit to both you and the people around you. Whether you want to reach a forgotten population or use your passion to give back to the community that raised you, the first steps toward giving back shared by our experts will help get you started.
Making Movement Accessible
As part of the effort to promote movement for all, ACE works to make physical activity more accessible to communities that may not be traditionally reached by the fitness industry, including those with intellectual disabilities.With this in mind, thiscourse was designed—inpartnership with Special Olympics International—to be accessible to a wide audience of potential candidates, including those who are new to physical activity or who have intellectual disabilities.
Unfortunately, people with intellectual disabilities often lead more sedentary lives and are less physically active compared to the general population. Individuals with intellectual disability often spend 12 or more hours per day in sedentary behavior and are at high risk for developing metabolic syndrome, overweight and obesity, and osteoporosis.
Barriers to physical activity for this population can be personal, social, financial, organizational and environmental and include limited engagement from service providers, insufficient resources, lack of independent access to community fitness settings,reduced physical abilities, low self-confidence, mobility impairments, transportation challenges, a lack of tailored exercise programs specific to their needs and a lack of encouragement from caregivers, friends and family members.
The CPAL’s Role
Itis estimated that approximately9% of people with an intellectualdisabilitymeetsphysical activity guidelines,so there is plenty of room for improvement. This is where a CPAL can inspire and implement real–world change, and there is a specific module in the online CPAL course focused on working with individuals with developmental disabilities.
Complete this course to help turn the tide on the statistics cited above by becoming a knowledgeable volunteer who can serve as a motivator and mentor for others, with or without intellectual disabilities. It’s hard to overstate how rewarding it is to seefolks in your community develop confidence in their physical abilities and set off on a path to a healthier, more active lifestyle.
This blog presents youth hydration guidelines, looks at sports drinks vs. water and shares the AAP hydration recommendations:
Contrary to earlier thinking, kids do high levels of physical exertion when exercising in the heat compared to their adult counterparts, as long as they maintainappropriate hydration.
Water is the best drink choice for children and adolescents.
Routine consumption of sports drinks for the average child engaged in routine physical activity, or in place of water in the lunchroom or at home, can lead to excessive caloric intake and increased risk of overweight and dental problems.
Energy drinks—beverages containing caffeine in addition to carbohydrate—should be avoided.
It is important for youth coaches and parents to understand and recognize signs and symptoms of dehydration and to respond appropriately when needed to prevent heat-related illnesses.
To learn how to develop programs for young clients, become an ACE Youth Fitness Specialist.
Driven to excel, many youth athletes push through sports practices and games to the point of exhaustion. While this physical exertion can benefit cardiovascular and muscular fitness, a developing competitive spirit and a child’s enjoyment of the game, without appropriate attention to hydration, youth athletes can suffer serious consequences, especially when exercising in hot and humid environments.
Coaches, athletic trainers, pediatricians, parents and even youth athletes know that kids need to drink fluids during physical activity. Manytextbooks describe how kids are more vulnerable than adults when it comes to regulating body temperature and staying ahead of thirst, so kids drink up—frequentlyreaching for sports drinks, energy drinks and other flavored beverages rather than water. In one study, more than 50%of adolescents consumedsports drinks and 42%had consumedsports drinks in the two weeks preceding the survey.Overall,sports drink consumption is decreasing for all sex, age and race/ethnicity categories, but has not decreased for children with obesity and has increased for children watching more than two hours of television per day. While in some cases sports drinks (but not energy drinks) may provide benefits to youth athletes, in other cases the reliance on sweetened beverages does little more than negate the health benefits of exercise and contribute to the worldwide problem of childhood obesity.
In an effort to clear up confusion and guide pediatricians, coaches, parents and youth-fitness professionals, the American Academy of Pediatrics (AAP) published two important articles related to optimal hydration for youth athletes: (1) a policy statement on heat stress and exercise and (2) a clinical report on sports drinks and energy drinks for children and adolescents. In addition, the AAP has launched a webpage dedicated to choosing water for healthy hydration. Some of the findings and recommendations are somewhat surprising, while others reiterate common precautions. Here is a brief recap of their major conclusions and recommendations:
Contrary to previous thinking, kids do high levels of physical exertion when exercising in the heat compared to their adult counterparts,as long as they maintainappropriate hydration. This conclusion is a major departure from the previous caution that kids innately have a poor ability to regulate body temperature.
Most kids can safely participate in outdoor sports and other physically challenging endeavors in a variety of climates, including warm to hot conditions. However, in addition to ensuring adequate hydration, coaches, parents and other supervising adults need to ensure that children are allowed sufficient recovery between workouts, same-day training sessions or rounds of sports competition; that they wear appropriate clothing, uniforms and protective equipment (when necessary) so as to not retain excessive heat; and that the adults key in to each child’s fitness level and gradually (rather than abruptly) increase exercise exertion.
Proper hydration is essential for optimal health and athletic performance. In many cases, plain water should be the primary source of hydration for children and adolescents. The AAP recommendsthat children aged 1 to 3 years old need about 4 cups of fluid per day, children 4 to 8 years of age need about 5 cups of fluid per day, and children aged 9 and older need about 7 to 8 cups of fluid per day. However, it should be noted that actual fluid intake amounts should be individualized depending on environmental conditions and physical–activity levels. Thirst is generally a good guide in determining intake. A more precise method of monitoring hydration status is to weigh the child both before and after exercise. The goal is to avoid weight loss following a single bout of activity. In children, the negative effects of dehydration on performance may occur sooner than in adults—occurring with as little as a1% decrease in body weight. The following process can be used to determine fluid intake needs based on post-exercise weight loss:
Record pre-exercise weight*: _____ lb
Record post-exercise weight: _____ lb
Subtract post-exercise weight from pre-exercise weight: _____ lb
Multiply pounds lost during exercise by 3 to determine how much fluid to replace after exercise: _____ cups
It’s also a good idea to measure how much water was consumed during exercise and adjust intake accordingly. For example, if an athlete consistently loses weight during exercise, they can increase their consumption of water during exercise rather than focusing on replacing fluid afterward.
*Have athletes weigh themselves in the same clothes when recording the pre- and post-exercise weight, noting that dry clothes at the start of exercise may be heavier after exercise when they are soaked with sweat. It may be best to have them change into dry clothes after practice that are similar to what they wore for the pre-exercise weigh-in.
Sports drinks—beverages containing carbohydrates, protein, or electrolytes—play a role in ensuring appropriate hydration and nutrition for optimal performance in combination with water during intense and prolonged exercise lasting more than one hour. However, routine consumption of sports drinks for the average child engaged in routine physical activity, or in place of water in the lunchroom or at home, can lead to excessive caloric intake and increased risk of overweight and dental problems. This has become an especially widespread problem as sports drinks have replaced soda in school vending machines and cafeterias.According to the AAP, water is best drink choice for kids for three simple reasons: (1) it’s super healthy, as water has 0 calories and no added sugar; (2) it’s good for the body, as water helps keep joints healthy, is good for the teeth and helps blood circulate; and (3) it’s good for the mind, as staying hydrated helps concentration and focus.When exercising vigorously or sweating, children from 9 to 12 years of age should drink 3 to 8 ounces of water every 20 minutes to maintain hydration and teens need to consume about 34 to 50 ounces per hour.
Energy drinks—beverages containing caffeine in addition to carbohydrate—should be avoided. While caffeine may provide performance benefits for adults, its effects have not been well studied in children. Furthermore, it is difficult to know the true caffeine content for many drinks. Some may contain as much as 500 mg, which is equivalent to about 14 cans of soda. A lethal dose of caffeine is somewhere around 100 to 200 mg per pound of body weight (therefore, the impact of caffeine is most significant for younger and lighter kids), but caffeine toxicity can occur at much smaller doses. Overall, parents, coaches and schools should not offer or allow children to drink energy drinks. Energy drinks pose potential health risks primarily because of their stimulant (caffeine) content and are never safe for children.
Children
Flushed skin Irritability and sleepiness Dark-colored urine or less urine (should be almost clear) Sticky mouth or dry lips
Teens
Lightheadedness Dry mouth or lips Thirst Cramps Dark-colored urine or less urine (should be almost clear) Rapid pulse Headache Flushed skin Feeling excessively cold or hot
If you are concerned about heat-related illness or dehydration, don’t hesitate to call a medical provider. If a child becomes unresponsive or extremely lethargic, vomits, complains of abdominal pain or stops sweating, head directly to the emergency room or call 911.
Final Thoughts
Large Gatorade coolers and various other sports drinks have become hallmarks at youth sporting events and in many places have displaced water as the go-to drink. While sports drinks may be necessary for certain athletes performing high-intensity and prolonged exercise, water remains the ideal beverage to optimize hydration, control body temperature in challenging climates, and set the stage for a successful physical pursuit for active youth.
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If you’ve ever felt like 30 minutes at the gym just isn’t enough to make progress, you’re not alone. But new research and training methodologies suggest that short, high-quality strength workouts—lasting just 30 minutes—can still yield significant gains in both muscle size and strength.
In a world of busy schedules, understanding how to train smarter, not just longer, is key. So, does time really equal results? Or is intensity and volume what truly matters?
What Actually Drives Muscle Growth and Strength?
To understand how a shorter workout might work, let’s look at the foundations of strength and hypertrophy. Research shows that muscle growth is primarily driven by:
Mechanical tension
Muscle damage
Metabolic stress
Progressive overload
These elements can be manipulated in less time if training is focused and structured properly.
According to Schoenfeld et al. (2016), training volume—the total amount of weight lifted over sets and reps—is a key driver of muscle growth. But volume doesn’t have to be crammed into a single long session. You can achieve comparable results by spreading volume across multiple short workouts per week (Schoenfeld, 2016).
Studies Support Short Workouts for Strength and Size
Several recent studies suggest that shorter workouts can be just as effective as longer ones—if properly programmed.
A 2022 study by Androulakis-Korakakis et al., published in Sports Medicine, found that when training volume was equalized, individuals performing brief high-effort sessions (~13–30 minutes) gained similar strength and size compared to those doing longer workouts.
Another meta-analysis by Baz-Valle et al. (2022) in Journal of Sports Sciences showed that low-volume training (as few as 4 sets per muscle group per week) could still produce noticeable muscle growth, especially in recreational lifters and beginners.
How to Make 30-Minute Strength Workouts Work
To maximize the efficiency of a shorter session, you need to dial in a few key variables:
1. Focus on Compound Movements
Exercises like squats, deadlifts, push-ups, pull-ups, and rows target multiple muscle groups, delivering more results per rep. This increases your time efficiency and training stimulus.
2. Use Supersets or Circuits
Pairing opposing muscle groups (e.g., chest/back or quads/hamstrings) in supersets minimizes rest time while maintaining intensity.
3. Push Close to Failure
Training to near-muscular failure increases motor unit recruitment, enhancing muscle growth even with lighter loads and fewer sets (Schoenfeld, 2021).
4. Minimize Rest Between Sets
Keep rest periods between 30–60 seconds to keep intensity high and metabolic stress elevated—an important driver of hypertrophy.
Example 30-Minute Strength Workout (Full Body)
Exercise
Sets x Reps
Rest
Goblet Squats
4 x 10
30 sec
Dumbbell Bench Press
4 x 8
Superset
Bent-Over Rows
4 x 8
30 sec
Plank to Push-Up
3 x 30 sec
30 sec
Total Time: ~28–32 minutes Target: Full body, ~80–90% of weekly volume for beginners
Who Benefits Most from 30-Minute Workouts?
Busy professionals and parents
Older adults with reduced recovery ability
Beginners or recreational lifters
Anyone looking for workout consistency without burnout
These time-efficient workouts also reduce injury risk by avoiding excessive fatigue while maintaining training frequency, which is a key factor in long-term progress.
The Takeaway: It’s Not About How Long You Train—It’s About How You Train
You don’t need to live in the gym to get stronger or build muscle. Thirty focused minutes, 3–4 times per week, can lead to significant improvements in strength and physique, especially if you train with purpose and consistency.
So next time you’re short on time, skip the guilt—and hit a smart, high-intensity 30-minute session. Your muscles don’t know how long you train. They only know how hard you train.
Jefit: Your Ultimate Strength Training Companion
If you’re committed to building muscle, gaining strength, and tracking your progress effectively in 2025, the Jefit strength training app is the essential tool to help you crush your fitness goals. With over 20 million downloads and 12+ million active users, Jefit ranks among the best strength training apps available today. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit combines expert-built workout programs, advanced gym performance tracking, and a supportive community to help you stay accountable and motivated. Whether you’re looking to follow a scientifically-backed muscle-building plan, monitor your lifting progress, or optimize your training intensity, Jefit gives you everything you need — all in one place.
References
Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci.
Baz-Valle, E., Balsalobre-Fernández, C., & Santos-Concejero, J. (2022). Low-volume resistance training promotes muscle hypertrophy in trained individuals: A systematic review. Journal of Sports Sciences.
Androulakis-Korakakis, P., et al. (2022). Brief, intense resistance training sessions produce similar gains to traditional programs. Sports Medicine.
Schoenfeld, B.J. (2021). Repetitions to failure and muscle growth: Is training to failure necessary? Strength & Conditioning Journal.
Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to “Top 100 Trainers in America” by Men’s Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.
HYROX is a unique race. Equal parts running and functional strength, it presents a formidable challenge to any shoe. If your footwear doesn’t match the task, you’ll feel it, whether that’s during a 1,000-meter run or while driving a 275-pound sled.
This article explores the real-world performance of both training shoes and running shoes in a HYROX context. I personally tested several pairs of each across strength training, HYROX-style workouts, and dedicated runs. I also included standout models based on expert recommendations, athlete feedback, and research.
As a performance coach at Rypt and HYROX athlete Jacob Ruch, CSCS, told me, “HYROX is a running race accumulating 5+ miles; comfort, stability, and then grip, in that order, should drive your shoe choice.”
Whether you’re a HYROX rookie or a competitive hybrid athlete, here’s what you need to know before lacing up.
What to Consider When Choosing HYROX Shoes
HYROX puts your shoes to the test in ways most training or running sessions never will. Each event in the race challenges your grip, stability, endurance, and responsiveness. When comparing shoes for HYROX, I focused on four key performance factors, each essential for completing all eight stations and the 8K of running between them.
Grip: Strong traction is essential for sled pushes, burpees, and lunges. I looked for outsoles that held firm on turf, rubber, and concrete without slipping under pressure. As Ruch notes, “Grip is essential during sled pushes/pulls, lunges, and burpee broad jumps. Slipping wastes energy and can cause injury.”
Weight: Lighter shoes reduce fatigue during the 1K runs between stations. However, not all lightweight models can withstand the demands of sled work and high-impact strength movements.
Comfort: A shoe must fit well, handle impact, and stay comfortable throughout a 60-minute effort. Models that caused pinching, hotspots, or fatigue didn’t make the cut.
Stability: Movements like lunges and sled pushes require a solid base. I prioritized shoes with firm midsoles and secure heel support to ensure control under load and during quick transitions. “Stability is critical for exercises requiring balance and strength under load,” Ruch adds. “Without it, you’re leaking power and risking injury.”
Each shoe in this review was evaluated against these criteria across both training and simulated HYROX efforts, providing a comprehensive picture of how it performs when every second and step count.
How We Tested the Shoes
To fairly evaluate each shoe, I followed a consistent and repeatable testing protocol designed to mimic the demands of a HYROX race. Every pair went through six sessions, split evenly between strength, hybrid, and running-focused efforts:
Two Strength Training Sessions: Each shoe was worn during sessions that included heavy compound lifts, Olympic lift variations, multi-directional movement prep, and accessory work. This helped assess stability, grip, and support under load.
Two HYROX-Style Workouts: These sessions combined 1K run intervals with functional stations like sled push/pull, wall balls, and burpee broad jumps. The goal was to test how each shoe transitioned between running and strength work, just like in a real HYROX race.
Two One-Mile Runs: Finally, I ran a pair of controlled one-mile efforts in each shoe to evaluate comfort, responsiveness, and running economy. This provided a clear indication of how the shoe performed under repetitive, steady-state impact.
This structure allowed me to assess each shoe across both cardio and strength dimensions, and under real-world conditions. From turf grip during sled pushes to midfoot fatigue during runs, nothing was left untested.
Why Trust This Review
With over a decade of experience as a certified strength and conditioning coach, I’ve trained Olympic lifters, CrossFit athletes, and hybrid competitors. My background combines performance training with hands-on testing, and I designed this review around real HYROX-style workouts—not just lab specs or casual wear.
To add depth, I spoke with Jacob Ruch, CSCS, a performance coach at Rypt and experienced HYROX competitor. His insights helped validate performance needs from a race-day perspective.
This review combines real training, structured testing, and expert feedback to help you find the right shoe for HYROX training or competition.
Jarrod Nobbe/MF
Training Shoes vs. Running Shoes: Which One Suits HYROX the Best?
Training Shoes
Training shoes were designed for the gym, providing a stable platform for lifts, change-of-direction drills, and ground-based movements. Here’s how they held up during HYROX testing.
Pros:
Solid grip and traction during sled push/pull
Superior stability for lunges, wall balls, and burpees
Lower to the ground, which aids balance and control
Typically more durable across turf and concrete surfaces
Cons:
Less cushioning on runs, especially over 1K intervals
Heavier than running shoes, which can slow transitions
Can cause calf fatigue or discomfort for heel strikers
Expert Advice: “Training shoes provide balanced support and grip,” Ruch says, “but may sacrifice some running comfort, especially for longer efforts.””
Running Shoes
Running shoes shine on pavement or track. But do they hold up through the sled zone and farmer’s carries? Here’s how they fared.
Pros:
Lightweight and breathable
Excellent energy return during 1K efforts
Greater shock absorption for repeated running volume
Cons:
Poor lateral stability
Higher stack height may reduce the “ground” feel
Risk of slipping during strength-focused stations
Expert Advice: “High-level HYROX athletes often lean toward whatever performs best during the running segments,” Ruch explains. “But the trade-off is less control and stability during strength work.”
The Best HYROX Training Shoe: Tested and Approved
Jarrod Nobbe/MF
R.A.D One V2
Pros:
Great lateral support
Impressive grip on turf and concrete
Cons:
Feels stiff on runs over 400 meters
Not as light as other options
Performance Breakdown: The R.A.D. One V2 stands out as one of the most well-rounded training shoes in this group, particularly for strength-focused stations like sled push/pulls and wall balls. The broad base and lateral containment give you excellent control during lunges and burpee broad jumps. However, its firm midsole and lack of bounce make longer runs feel clunky, making it best suited for athletes who prioritize stability over running comfort.
Performance Breakdown: The Free Metcon 6 combines flexibility with structure, making it ideal for explosive stations and transitional strength exercises. It offers a snug fit and a firm platform that excels in multi-directional movements. While it excels at gym-based work, its minimal cushioning and tighter build make it less ideal for distances over 800 meters of running. Best for short intervals or strength-heavy HYROX sessions.
Performance Breakdown: The Pegasus 41 feels light, springy, and smooth through every stride, making it a standout on the run segments of HYROX. It delivers great energy return and impact absorption across the 1K intervals. That said, the soft midsole and narrow build compromise its stability under tension. Expect excellent performance during the running sections, but reduced control when moving through loaded strength stations.
Performance Breakdown: The Nike Pegasus Plus delivers a soft, smooth ride that feels great during HYROX-style runs, especially for heel strikers or athletes used to road shoes. The Zoom Air cushioning helps reduce impact across repeated intervals, and the lightweight upper keeps your feet cool even during extended sessions. However, the shoe doesn’t provide much lateral support, and traction can feel sketchy during sled pushes, burpees, or lunges. It’s a solid option for run-focused athletes but may fall short during strength-heavy segments. Shop Men’s Shop Women’s
Performance Breakdown: The Nano X5 is a workhorse. It offers excellent grip and support through sled work, wall balls, and lateral stations. The upper is breathable, and the heel stability gives you confidence under load. Where it falters is running, especially over longer distances. The shoe’s rigidity and weight slow your transition and reduce running comfort, though it’s a strong pick for athletes who want a strength-first shoe that can run when needed.
Performance Breakdown: Designed with runners in mind, the Floatzig 2 surprised during hybrid efforts. It’s light, responsive, and more versatile than expected thanks to a flatter platform and stable heel. However, its outsole struggles with turf grip, and lateral movements feel less secure. Best for athletes who lean more toward run performance but still want some hybrid functionality. Shop Men’s Shop Women’s
Performance Breakdown: This is a purebred running shoe that feels snappy and efficient. The Deviate Nitro 3 flies through 1K segments and will appeal to endurance athletes crossing into HYROX. But the carbon plate and high stack make it less trustworthy for turf-based work or weighted stations. Best suited for hybrid athletes who prioritize speed and running over weightlifting.
Performance Breakdown: The Kawana 2 offers the plushest ride of any shoe in this test. It cushions the pounding of repeated 1K efforts and promotes smooth transitions on the run. The broad midsole provides a surprisingly stable feel during wall balls or lunges, but it lacks the responsiveness required for sled pushes or fast pivots. Great for newer HYROX athletes or those recovering from joint issues. Shop Men’s Shop Women’s
Performance Breakdown: The Ghost 17 is a reliable daily trainer with above-average stability for a running shoe. Its moderate cushioning suits longer runs, while its relatively flat platform helps it feel grounded through functional movements. Still, it lacks grip and lateral control for aggressive strength stations. Ideal for beginners or athletes easing into HYROX-style training.
Performance Breakdown: The Endorphin Pro 4 is a racing flat through and through. It’s designed to help you shave seconds off your run times, and it delivers. However, that same propulsive energy and minimal design make it one of the least practical shoes for HYROX strength stations. Consider it only if you’re a high-level runner and confident in your ability to handle sleds and lunges with compromised stability.
Plush, ultra‑responsive ZoomX foam delivers excellent energy return
Softer and lighter than the Vomero 18, with similar stack height
Stable ride despite thick cushioning; spacious forefoot in wide options
Cons:
Outsole rubber is softer than ideal; it may wear faster in high‑abrasion zones
Tongue design doesn’t lie flat; slightly chunky
Performance Breakdown:
The Vomero Plus is Nike’s max‑cushion do‑it‑all trainer, pairing a full‑length ZoomX midsole with a wide, stable platform. It delivers plush comfort for recovery and long runs while keeping the ride controlled, thanks to a refined rocker design. While the soft outsole rubber may wear faster and the tongue feels bulky, the overall mix of cushioning, stability, and responsiveness makes it one of Nike’s most versatile trainers.
Heel‑to‑Toe Drop: 10 mm (45 mm heel, 35 mm forefoot)
Stack Height: 45 mm heel, 35 mm forefoot (full ZoomX)
Jarrod Nobbe/MF
Best Overall for HYROX: Puma Deviate Nitro 3
Fast, responsive, and race-ready, the Puma Deviate Nitro 3 offers excellent propulsion and lightweight comfort, making it perfect for athletes seeking top performance across running and functional training stations.
Best Training Shoe: R.A.D One V2
Great balance of grip, control, and durability. Ideal for athletes who want a single shoe for training and race day.
Best for Competitive Runners: Nike Pegasus 41
Lightweight, breathable, and efficient. Perfect for athletes who want to dominate the 1K segments.
Best Hybrid Option: Reebok Floatzig 2
Light and versatile with just enough support to move between cardio and strength work without a shoe swap.
Best Budget Pick: Brooks Ghost 17
Well-cushioned and stable enough for beginner hybrid workouts at a lower price point.
The Final Stretch
As HYROX continues to grow worldwide, expect more brands to engineer footwear tailored for hybrid athletes. Until then, your shoe selection comes down to how you train and what matters most to you on race day.
No single shoe can dominate every station. But with the right pair, or even a two-shoe strategy, you can feel more confident, reduce injury risk, and perform at your best from the first 1K to the final wall ball.
