Box:Peform
The Hyrox/Hybrid Performance Programme
Say good bye to "Hit and Hope" training and nutrition with Box:Perform, the all-in-one, science-backed solution for HYROX and hybrid training.
Through metabolic testing, expert coaching, personalised programming, and real-time performance tracking, we enable you to train smarter, achieve your goals, and excel with confidence
The Struggle Is Real
If you're into the HYROX or hybrid training world, you've probably felt the sting of plateauing performance or stagnation despite relentless training. The confusing maze of impersonal training plans, unclear nutrition advice, and the struggle to balance strength and cardio can leave even the most dedicated athletes frustrated and stuck.
Common Challenges Unique to HYROX and Hybrid Athletes:
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Unclear Direction: You're putting in the hours, pushing yourself to the limit in every workout, but you're not sure if you're getting any closer to your goals. It feels like you're adrift, training hard but without any real sense of direction.
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Lack of Personalisation: Your training regimen feels like a one-size-fits-all approach. It's not tailored to your unique physiology, fitness level, or goals. You're left wondering if you're wasting your time on workouts that aren't suited to your specific needs.
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Nutrition Confusion: You understand the importance of nutrition, but you're overwhelmed by conflicting advice on what, when, and how much to eat. You're left guessing and second-guessing your nutrition decisions, unsure if you're fuelling your body effectively.
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Limited Knowledge: You're trying to balance strength training and cardio, but you're not sure if you're doing it right. It feels like a constant guessing game - you're not sure if your combination of workouts is leading to optimal performance.
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Inefficient Training: You're training regularly, but you're not sure if you're working in your optimal heart rate and intensity zones. You feel like you're spending a lot of time training, but you're not sure if it's leading to maximum benefits.
If you're nodding your head in agreement with any of these questions then consider this... What if you no longer have to guess or wonder about your training efficiency? What if there's a way to scientifically pinpoint your individual needs and create a tailored, effective training and nutrition plan? And not just that, but also have a real-time dashboard to track your performance and make adjustments as you progress. With Box:Perform, this 'what if' becomes a reality.
Too good to be true, then keep reading.
Behind Box:Perform
I'm Jack Braniff-Ellis, founder of Box:Perform. With a decade-long experience in sports nutrition and performance and a Masters Degree in Sports & Exercise Nutrition, I realised the need for a scientifically-backed, customised training solution for HYROX and hybrid athletes.
Their training advice was often misguided and disconnected from scientific principles, which prompted me to create Box:Perform. Born from the necessity to bridge this gap, Box:Perform offers a comprehensive training solution that combines expert coaching, metabolic profiling, and tailored programming to help athletes like you reach your performance goals.
Introducing Box:Perform
Have you ever wondered what it would be like to train with absolute certainty? To know that every workout, every exercise, every meal is working in harmony to push you towards your goals?
With Box:Perform, you don't have to wonder anymore. Our programme is a revolution in HYROX and hybrid training, a unique approach that blends personalised training, custom nutritional advice, regular metabolic testing, and real-time progress tracking into one comprehensive package.
No more guesswork. No more uncertainty. With Box:Perform, you get a training strategy tailored to your unique physiology and performance goals, a nutrition plan designed specifically for your metabolic needs, and the tools to monitor your progress accurately. We've left no stone unturned in creating a program that helps you maximise your performance and reach your peak potential.
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So How Does It Work Exactly?
The Three Step Process
Our comprehensive programme is designed to help you achieve your fitness goals through a systematic and personalised approach, focusing on these three essential steps:
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Test
Conduct comprehensive assessments, including VO2Max testing, strength tests, RMR, and body composition analysis.
02
Analyse
Utilise the results from the assessments to identify your strengths and weaknesses and create a detailed athlete profile on your exclusive dashboard.
03
Plan
Develop a customised training and nutrition plan tailored to your unique needs, goals, and physiology, ensuring optimal results.
Step 1 - Test
During the initial assessment, we'll perform a series of tests to evaluate your current fitness level, including:
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VO2Max test to measure your cardiovascular fitness, identify strengths and weaknesses, and tailor your training zones based on your physiology.
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Strength tests, including 1-3RM testing for core lifts and Box:Perform capacity tests unique to our programme, to establish a baseline for your strength training.
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RMR and body composition assessments to further customise your nutrition plan, ensuring it aligns with your individual requirements and goals.
Testing takes place in Birmingham, UK.
Find out more about the testing involved by clicking the image below:
Step 2 - Analyse
Following the tests, we'll analyse the results and create a comprehensive profile of your strengths and weaknesses using your exclusive athlete dashboard. This in-depth analysis will help us better understand your fitness capabilities and areas that need improvement.
Step 3 - Plan
Based on the data gathered from the assessments and analysis, our expert coaches will develop a personalised training and nutrition plan tailored to your specific needs and goals. This plan will integrate running improvement, strength training, and nutrition guidance, ensuring you achieve well-rounded fitness and consistent progress.
Why Box:Perform
Clear Direction:
Box:Perform provides you with a concrete, scientifically-backed training strategy. No more wandering in the dark or aimless workouts. Every session has a specific purpose, perfectly aligned with your performance goals.
Customised Approach:
Forget about generic training programmes that don't consider your individuality. With Box:Perform, your training and nutrition plans are tailored to your unique metabolic profile and fitness aspirations. This means you get more effective workouts and optimal nutrition strategies for your unique needs.
Nutrition Simplified:
Bid farewell to nutrition confusion. With Box:Perform, you'll know exactly what, when, and how much to eat to fuel your workouts and support your recovery. All your nutrition needs are met based on your individual metabolic needs and training schedule.
Expert Guidance
Box:Perform offers professional coaching to help you balance strength and cardio training for peak hybrid performance. You're not alone in this journey; you'll be a part of a community of like-minded athletes for support and motivation.
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Exclusive Athlete Dashboard:
The athlete dashboard creates a comprehensive profile of your strengths and weaknesses, allowing for continuous tracking of your progress and adjustments to your training plan as needed.
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Box:Perform Pricing and Membership Options
We've designed our pricing structure to ensure you get the most value and flexibility from your Box:Perform experience.
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Box:Perform Testing Package
Unlock your potential with our testing package
Box:Perform Testing is for Hybrid and Hyrox athletes who want to optimise their training and nutrition.
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Box:Perform Plus is an ideal option for athletes seeking to benefit from thorough physiological understanding, precise nutrition planning, the flexibility of ready-made programmes, and cutting-edge training resources. This package offers:
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Full Testing: Undergo comprehensive VO2Ma, RMR, and body composition testing throughout the year. This allows us to continue monitor your progress and refine your training and nutrition plans.
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Access to pre-built programmes: You'll gain access to a range of our expertly-designed, ready-made programmes. This allows you to tailor your training approach based on your current goals, schedule, or training phase. See the FAQ's for the list of programmes.
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Customised nutrition plan: Receive a nutrition plan specifically designed for you, featuring a calorie and macronutrient breakdown in alignment with your RMR and goals. This plan will support your training, optimise your performance, and enhance your progress.
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Access to Box:Perform Dashboard for 6 months: With this package, you get exclusive access to our Box:Perform Dashboard. to track your training progress, and analyse where improvements can be made. It's your one-stop resource to help manage, streamline, and optimise your training journey.
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Access to the Box:Perform community: Join our group of athletes and gain access to a supportive community. Engage in discussions, share experiences, learn from others, and stay motivated throughout your fitness journey.
Price: From £250 one off
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Box:Perform Plus
Unlock Your Potential: In-Depth Testing, Tracking & Training
Box:Perform Plus is an ideal option for athletes seeking to benefit from thorough physiological understanding, precise nutrition planning, the flexibility of ready-made programmes, and cutting-edge training resources. This package offers:
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Full Testing: Undergo comprehensive VO2Max, RMR, and body composition testing throughout the year. This allows us to continue monitor your progress and refine your training and nutrition plans.
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Access to pre-built programmes: You'll gain access to a range of our expertly-designed, ready-made programmes. This allows you to tailor your training approach based on your current goals, schedule, or training phase. See the FAQ's for the list of programmes.
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Customised nutrition plan: Receive a nutrition plan specifically designed for you, featuring a calorie and macronutrient breakdown in alignment with your RMR and goals. This plan will support your training, optimise your performance, and enhance your progress.
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Access to Box:Perform Dashboard: With this package, you get exclusive access to our Box:Perform Dashboard. to track your training progress, and analyse where improvements can be made. It's your one-stop resource to help manage, streamline, and optimise your training journey.
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Access to the Box:Perform community: Join our group of athletes and gain access to a supportive community. Engage in discussions, share experiences, learn from others, and stay motivated throughout your fitness journey.
Price: From £59pm
The Performance Dashboard
The Hybrid Performance Dashboard is your personalised digital platform for tracking, analysing, and optimising your fitness progress. It's an integral part of your training programme, designed to provide a comprehensive view of your performance and guide you in achieving your fitness goals.
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Track Your Progress: With the dashboard, you can monitor your performance metrics in real-time, including VO2Max, Speed at LT2, strength parameters such as Deadlift, Back Squat, and Bench Press, and event-specific stats like run times, rowing, and skiing performances. This helps you see your improvements over time and keeps you motivated and engaged in your fitness journey.
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Insightful Analysis: The dashboard analyses your stats and provides meaningful insights into your performance. It identifies your strengths, pinpoints areas that need improvement, and helps you understand how different aspects of your fitness are evolving.
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Personalised Recommendations: Based on your stats and progress, the dashboard generates personalised recommendations for your training. It helps you prioritise your efforts, suggesting where you might need to focus more to achieve your overall fitness goals.
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Goal Setting & Achievement: The dashboard allows you to set personal fitness goals, track your progress towards them, and celebrate when you achieve them. It's a powerful tool for keeping your training focused and aligned with your ambitions.
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Resources: The Resources section in the Hybrid Perform platform is your go-to hub for practical tools and actionable insights that aid your training progress. It’s essentially an interactive toolbox, designed to help you make data-backed decisions and optimise your performance. Here's what you'll find: Fuelling, macro, heart rate training zones and 1 Rep Max calculator. Run and Hyrox conditioning sessions and much more
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Visualising Your Journey: With intuitive graphs and charts, the dashboard makes it easy to visualise your journey. You can see trends in your performance, understand the impact of your training, and anticipate future progress
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The Community: Connect with fellow athletes and fitness enthusiasts who are on the same path. Share your experiences, exchange tips, and find support among people who understand your challenges and victories.
Why do you need to test for Hybrid & Hyrox Training?
VO2Max and lactate testing, is highly beneficial for HYROX performance for several reasons:
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Understanding Your Aerobic Capacity: VO2Max testing gives you a measure of your maximal oxygen consumption, which is essentially the maximum amount of oxygen your body can use during intense exercise. This is a key indicator of your aerobic fitness and endurance capacity. Knowing your VO2Max can provide insight into your current fitness level and help you understand how effective your training has been so far.
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Personalised Training Zones: Once you know your VO2Max, you can establish your personalised training zones. These zones are based on heart rate and are used to guide the intensity of your workouts. Training in the appropriate zones can help you target and improve specific aspects of your fitness such as aerobic endurance, lactate threshold, and anaerobic capacity.
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Identifying Weaknesses: VO2Max testing can also help you identify any potential weaknesses or areas that need improvement. For example, if your VO2Max is lower than expected for a HYROX competitor, it might indicate that you need to focus more on aerobic endurance training.
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Benchmarking and Tracking Progress: Finally, metabolic testing can serve as a benchmark for your current fitness level. As you train and improve, repeated testing can help you track your progress and ensure that your training plan is working effectively.
Why have an RMR Test?
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Understanding Your Energy Needs: RMR testing measures the amount of calories your body needs to perform basic functions at rest. This information is essential for understanding your daily caloric needs and can help guide your nutrition strategy.
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Nutrition Planning: Knowing your RMR allows you to accurately plan your food intake to ensure that you're fuelling your body properly for training and recovery. For instance, if your RMR is high, you'll need to consume more calories to maintain your energy levels and support your training.
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Weight Management: If you're looking to lose, gain, or maintain weight as part of your HYROX preparation, understanding your RMR is a key piece of the puzzle. It can help you create a balanced diet plan that aligns with your goals.
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Performance Optimisation: Finally, understanding your RMR can help optimise your performance. With the right fuel, your body will be able to train harder, recover faster, and perform better on the day of the event.
Overall, metabolic testing can provide a wealth of information that is invaluable when training for an event like HYROX. It offers a scientific, personalised approach to training that can greatly enhance your performance.
Bonus #1: Box:Perform Starter Pack (Test & Coach Only)
Sign up for the Box:Perform Plus or premium and get this exclusive starter pack which includes:
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A copy of Fuelling The Functional Athlete packed with tips and strategies to help you achieve your fitness goals
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A Box:Perform branded t-shirt
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A branded water bottle to keep you hydrated during your workouts
Don't miss out on this limited-quantity offer – sign up now and claim your Box:Perform starter pack!
What happens when you sign up?
Your Journey Begins: Upon signing up for the Box:Perform Plus programme, your fitness journey with us truly begins. We will immediately provide you with access to our tracking dashboard, a comprehensive platform that allows you to monitor your training and nutrition in real-time. At the same time, you can book your initial testing session. This first round of testing, which includes VO2Max, lactate, RMR, and body composition assessments, will be key in establishing your current fitness level and formulating your personalised nutrition plan.
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Meet Your Coach: The Expert Behind Box:Perform
Hi, I'm Jack Braniff, the creator of Box:Perform. With a master's degree in Sports and Exercise Nutrition, I have dedicated my life to helping athletes achieve their goals. As a certified V:DOT running coach and personal trainer, I have the knowledge and experience to guide you through your fitness journey.
Over the years, I've coached hundreds of individuals, honing my skills to provide the most effective training programmes for each of my clients. Having conducted over 500 metabolic tests, I understand the importance of tailoring training plans to suit each individual's unique physiology and goals.
With Box:Perform, you're not just getting a generic training programme - you're getting a personalised plan created by an expert who truly cares about your success. Join the Box:Perform community today, and let's work together to unlock your full potential.
Jack Braniff MSc
PERFORMANCE SPECIALIST
Where are you based?
Box Perform is a programme part of Box Nutrition & Performance in Birmingham, UK.
We are situated the between Wylde Green and Erdington in Birmingham (B24 0DG), just 10-15mins walk from Erdington & Chester Road Station.