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Getting started with Hytro BFR

Blood Flow Restriction (BFR), like the feeling of any new exercise regime, may take time to get used to.

Safe and Practical, wearable BFR products.
BFR shorts and tees designed and tested in partnership with elite Athletes & Coaches.

Recovery BFR

BENEFITS

PRODUCE RECOVERY HORMONES, FLUSH JOINTS & REMOVE INFLAMMATION

STRAP TIGHTNESS

90% FOR TEES / 100% FOR SHORTS

EXERCISE

NONE. SIT BACK AND RELAX

STRAPS APPLIED

THROUGHOUT SET / UNSTRAP BETWEEN SETS

WHEN

ANYTIME YOU WISH TO AID RECOVERY E.G. AFTER EXERCISE AND ON REST DAYS

SETS

3

DURATION

1 SET = 5 MINS

REST

2 MINS BETWEEN SETS

Resistance BFR

BENEFITS

INCREASE YOUR MUSCLE SIZE, STRENGTH & POWER

STRAP TIGHTNESS

70% FOR TEES / 80-90% FOR SHORTS

EXERCISE

WEIGHTS (OR RESISTANCE BANDS/ BODYWEIGHT)

STRAPS APPLIED

THROUGHOUT EACH EXERCISE (INCLUDING 30 SECS REST) / UNSTRAP BETWEEN EXERCISES

WHEN

AS A FINISHER (1-2 EXERCISES) / HYTRO BFR SESSION (4 EXERCISES)

LOAD

20-30% OF 1 REP MAX

SETS

4

REPS

30:15:15:15

REST

30 SECS BETWEEN SETS / 2 MINS BETWEEN EXERCISES

Aerobic BFR

BENEFITS

IMPROVE VO2 MAX, MUSCLULAR ENDURANCE, & LACTATE TOLERANCE

STRAP TIGHTNESS

70% FOR TEES / 80-90% FOR SHORTS

EXERCISE

BIKE, ROWER, TREADMILL, SKI ERG, ASSAULT BIKE, STEPPER

STRAPS APPLIED

THROUGHOUT EXERCISE (INCLUDING 60 SECS REST)

WHEN

AS A FINISHER (2 SETS) / HYTRO BFR SESSION (4 SETS)

INTENSITY

LOW - MEDIUM (APPROX 40% EFFORT)

SETS

2-4

DURATION

1 SET = 5 MINS

REST

60-90 SECS BETWEEN SETS

Working out with BFR

BFR is an intense experience so expect to feel uncomfortable, with sensations of tingling or throbbing, especially while you exercise.
As your limbs swell with blood, they may become flushed and discoloured. This is completely normal and safe.
If you do not feel pressure building up or throbbing in the limb, the straps are too loose. Increase tightness and start again.
If you feel pain, or extreme tingling or numbness in the limb, the straps are too tight. Reduce tightness and start again. If pain persists, STOP and consult your GP.
See our training guides above to get started. 

Read our Journal

July 5th, 2022Alpine Academy drivers wearing Hytro BFR Tee

How Alpine Academy are using Hytro BFR wearables with their athlete drivers

Alpine Academy, a program that supports young drivers to develop their career, uses the Hytro BFR wearables in both training and recovery to improve performance.

June 30th, 2022Hytro Newcastle Falcons and Newcastle Thunder logos

Newcastle Falcons and Newcastle Thunder announce Hytro as official BFR training partner

Hytro is set to provide Newcastle Falcons and Newcastle Thunder with BFR wearables to assist the Men's first teams in pushing the boundaries of their performance.

June 28th, 2022St Helens player's recover using Hytro BFR

Reigning champions St Helens use Hytro BFR

Matt Daniels, Head of Strength and Conditioning, shares how St Helens rugby league team are using Blood Flow Restriction to gain an edge on their opponents.