Why You’re Seeing More Hyrox Athletes Wearing Nasal Strips

Have you noticed them at recent Hyrox events? More and more athletes are wearing small patches on their noses. These nasal strips aren’t just a new fashion trend among dedicated athletes, but a deliberate choice that can significantly improve their performance. The hugely popular Hyrox competition, which combines running with functional fitness exercises, pushes the human body to its limits. Every second counts and every breath is crucial. In this intense sport, athletes are constantly searching for ways to optimize their performance, and nasal strips have proven to be a small but powerful tool. In this article, you’ll discover why nasal strips have become so popular among Hyrox athletes, the scientific basis behind these breathing enhancers, and how you can use them yourself to take your athletic performance to the next level. Whether you’re an experienced Hyrox athlete or just starting out in this challenging sport, the right breathing technique can make the difference between dropping out or reaching the finish line.

What Are Nasal Strips and How Do They Work in Intense Sports Like Hyrox?

Nasal strips are small, flexible plasters placed over the bridge of the nose to keep the nostrils open. They’re made from special resilient material that gently pulls the nostrils apart, widening the airways. This simple principle has surprisingly large effects on breathing, especially during intense exertion such as Hyrox competitions.

Hyrox competitions consist of an alternating series of running rounds and functional fitness exercises, including:

1. 1000 meters of running, interspersed with various stations
2. SkiErg (skiing on a machine)
3. Sled push and sled pull
4. Burpee broad jumps
5. Rowing
6. Weighted lunges
7. Wall balls
8. Kettlebell farmers carry

During these intense exercises, your body needs maximum oxygen intake. Nasal strips optimize airflow in several ways:

1. They reduce airway resistance by up to 31%
2. They increase the volume of air that can be inhaled per breath
3. They help maintain nasal breathing, which filters and warms the air more effectively
4. They lower breathing frequency, resulting in reduced energy expenditure

This is crucial for Hyrox athletes. During the intense running rounds and strength segments, efficient oxygen uptake can mean the difference between exhaustion and endurance. Nasal strips ensure that athletes can keep breathing optimally throughout the competition, even when fatigue sets in and breathing threatens to become shallow.

Using nasal strips during intense strength training like the sled push or kettlebell farmers carry also provides benefits. These exercises require good breathing technique, and athletes often tend to hold their breath. Nasal strips promote a more relaxed and natural breathing pattern, helping to maintain a stable core and better technique.

The Scientific Basis: Breathing Optimization During Hyrox Competitions

The effectiveness of nasal strips isn’t just based on anecdotal evidence; there’s a growing body of scientific research supporting their benefits, especially for intense sports like Hyrox. Sports physiologists have shown that efficient breathing directly affects endurance, power output, and recovery time.

Research published in the Journal of Sports Science & Medicine shows that nasal strips can reduce nasal airway resistance by 25-31%, resulting in increased oxygen uptake. For Hyrox athletes, this means:

1. Improved oxygen supply to working muscles
2. Lower heart rate at the same intensity
3. Higher lactate threshold, allowing you to perform at a high level for longer
4. Faster recovery between different segments of the competition

Dr. Matthias Reinhardt, a sports physician specializing in breathing techniques, explains: “Optimizing breathing for Hyrox is essential due to the combination of aerobic and anaerobic exertion. Nasal strips can help maximize every breath, which is crucial during the intense segments.”

The physiological benefits are most evident during the running rounds and high-intensity stations. When the body is under stress, the nasal valves often unconsciously narrow, limiting air intake precisely when you need it most. Nasal strips counteract this natural narrowing, keeping the airways optimally open.

Interestingly, research has also shown that nasal breathing, which is promoted by nasal strips, stimulates the production of nitric oxide in the nose. This gas has vasodilating properties that further improve oxygen uptake in the lungs. For Hyrox athletes, this means an extra advantage during the competition, especially when exertion exceeds 45-60 minutes and efficiency becomes increasingly important.

A meta-analysis of various studies on nasal strips and sports performance concluded that the average improvement in oxygen uptake is modest but significant, with an increase of 3-7% in elite athletes. For Hyrox competitions, where every second counts, this difference can be decisive for your final ranking.

Top Athletes’ Experiences: Why Hyrox Athletes Use Nasal Strips

The growing popularity of nasal strips within the Hyrox community is largely due to the positive experiences of top athletes. Their testimonials provide valuable insights into the practical benefits of these breathing enhancers during competitions.

Emma Loveday, three-time Hyrox World Championship finalist, shares her experience: “I noticed that I always ran out of breath during the sled push, which limited my performance. Since I started using nasal strips for Hyrox, I can control my breathing better and stay stronger throughout the competition.”

The reasons why Hyrox athletes use nasal strips are varied, but often come down to the following benefits:

1. Improved performance during endurance segments

• More stamina during the 1000m runs
• Ability to maintain a more consistent pace
• Less feeling of breathlessness

2. Better focus during technical segments

• Calmer breathing during wall balls and burpees
• Less distraction from breathing issues
• Better focus on technique

3. Faster recovery between stations

• More effective breathing during transitions
• Faster normalization of heart rate
• Mental calm through controlled breathing

Mark Rijkenberg, Hyrox coach and former elite athlete, notes: “Many of my athletes report that they experience much more comfortable breathing with nasal strips, especially during the second half of the competition when fatigue hits. It helps them stay in their ‘breathing rhythm’.”

Interestingly, many Hyrox athletes use the strips not only during competitions, but also during specific training sessions. They report that this helps them become more aware of their breathing patterns and improve them, which ultimately leads to better performance on race days.

Practical Tips: Choosing and Using Nasal Strips for Optimal Athletic Performance

Choosing and correctly applying the right nasal strips can have a significant impact on your Hyrox performance. Not all strips are created equal, and application requires attention to detail to achieve maximum results.

Choosing the Right Nasal Strip

When selecting the ideal nasal strip for your nasal strips sports performance optimization, pay attention to these key factors:

1. Material and strength

• Professional sports strips are made from durable, skin-friendly materials
• The strength (stiffness) varies – beginners often start with medium strength
• Some strips are water-resistant, ideal for intense Hyrox sessions with heavy sweating

2. Hypoallergenic properties

• Choose strips with hypoallergenic adhesive if you have sensitive skin
• Some premium brands offer silicone-based adhesive that causes less skin irritation

3. Duration of use

• Decide whether you want to use the strips only during competitions or also in training
• For regular use, reusable strips are more cost-effective

Applying Correctly for Maximum Effect

For nasal strips optimization during your Hyrox training or competition, follow these steps:

1. Preparation

• Clean your nose with water and mild soap
• Ensure the skin is completely dry before applying
• If you have oily skin, lightly rub with alcohol for better adhesion

2. Placement

• Carefully remove the protective backing
• Place the strip centrally over the narrowest part of your nasal bridge
• Press from the center outwards for even adhesion
• Make sure the ends are firmly attached to your nasal wings

3. Timing

• Apply the strip 15-20 minutes before your warm-up
• This gives the adhesive time to set properly
• Test the strip with a few deep breaths

Integrating into Your Hyrox Training Routine

To maximize the benefits of nasal strips during intense strength training:

1. Experiment during training

• Try different nasal strips during training sessions
• Practice breathing techniques specifically with nasal strips

2. Specific Hyrox applications

• Use strips during intervals that simulate the 1000m runs
• Test during sled push/pull sessions for optimal breathing under load
• Evaluate the effect during high-intensity circuits that mimic Hyrox

3. Combine with breathing techniques

• Practice nasal breathing with the strips during lighter training sessions
• Work on diaphragmatic breathing (belly breathing) with strips
• Train breathing rhythms for different Hyrox segments

Coaches recommend testing nasal strips during training before using them in competition. This ensures you become familiar with the sensation and learn how your breathing changes with the strips.

Nasal Strips: A Small Tool with a Big Impact on Your Hyrox Performance

The growing popularity of nasal strips for Hyrox among elite athletes is no coincidence. These small breathing enhancers offer a scientifically backed way to optimize your oxygen intake during the intense physical challenges that define Hyrox. From explosive strength segments to endurance components, efficient breathing is crucial for success.

Want to take your Hyrox performance to the next level? Start integrating nasal strips into your training routine. Combine this with conscious breathing techniques and you’ll likely soon discover why so many top athletes swear by this simple but effective breathing optimization.

Remember that every small advantage can make the difference in a sport where seconds count. Whether you’re aiming for a personal best or competing at the highest level, optimal breathing is a fundamental aspect of athletic performance that should not be overlooked. Start exploring how nasal strips can transform your Hyrox experience today—your lungs (and your finish time) will thank you.