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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

September 27th, 2022Ospreys and Hytro logos

Ospreys select Hytro as Official BFR Training Partner to enhance team performance

Hytro chosen to supply Ospreys Rugby Union team with BFR wearables to support their drive to increase performance across the squad.

September 22nd, 2022Josh Charnley wearing Hytro BFR wearables

Josh Charnley: On the hunt for tries

The life of a professional athlete is filled with highs and lows, challenges and triumphs. It’s a daily grind of training, preparation, performance and recovery as athletes seek constant improvement. We caught up with Hytro athlete and former England international Josh Charnley to discuss his rugby league career and learn how he reaches his maximum level for performance.

September 6th, 2022Aston Villa Training Centre

How Recovery BFR is helping Aston Villa with their busiest season ever

Head of Fitness and Conditioning, Jordan Milsom, discusses how Aston Villa Football Club use Hytro BFR as part of their training programme.