What Is HYROX?

HYROX is a fast-growing, global fitness event. The first race in London attracted 522 participants. In 2023, over 24,000 people participated across two HYROX events in the city, underscoring the sport's rapid growth in the UK.

HYROX combines functional exercise with endurance running. There are no entry requirements or time limits, making it open to athletes of all levels. The event tests both physical fitness and mental determination.

The Origins of HYROX

HYROX was founded in 2017 in Germany by Christian Toetzk and Olympic hockey champion Moritz Fürst; a mass-participation event that combines elements from endurance and functional training competitions.

Globally, the event follows the same format, allowing participants to benchmark their performance against others and compete against themselves in other locations.

The HYROX Event: What to Expect

HYROX challenges every aspect of fitness: strength, stamina, power, and recovery. Preparation requires a blend of running conditioning, resistance training, and technical skill across the functional stations.

A HYROX race combines eight 1km runs, each followed by a functional workout station. The total distance covers 8km of running interspersed with the following exercises:

• 1000m on the SkiErg
• 50m Sled Push
• 50m Sled Pull
• 80m Burpee Broad Jumps
• 1000m Row
• 200m Farmer's Carry
• 100m Sandbag Lunges
• 100 Wall Balls

HYROX can be completed individually, in pairs, or in groups, with partners sharing the workload. It's an indoor event, creating a controlled, competition-style atmosphere – whatever the weather.

Common HYROX Injuries

Due to its repetitive and high-intensity nature, HYROX can place significant strain on the body. The most common HYROX injuries seen by physiotherapists include:

• Knee pain from overuse or poor running mechanics
• Shoulder strain, particularly from SkiErg or wall ball repetitions
• Lower back pain, from poor form during sled pushes or deadlifts
• Achilles tendinopathy or calf tightness from overtraining for the running elements
• Wrist and forearm pain from repeated grip and pull activities, like the sled pull.

With structured programming, correct technique, and rest and recovery, these injuries are often preventable. If pain develops, early assessment by a physiotherapist is vital to prevent further damage and allow you to continue your training.

Where to Train for HYROX in Sheffield

Sheffield, known for its strong sporting culture, has become a hub for local athletes training for HYROX. There is a range of gyms and training spaces catering to HYROX athletes with specific classes and training programmes. You can train for the event at most gyms that have the right equipment, such as a sled, SkiErg, wall balls and a rowing machine.

Train for the running aspect of the event inside on a treadmill or outdoors in Sheffield's mix of urban and park routes.

How Physiotherapy Can Help Your HYROX Performance

Physiotherapy for HYROX training focuses on preventing overuse injuries and improving performance. Physiotherapists assess movement patterns to identify weak areas and muscle imbalances, which could lead to injury. They'll create a bespoke plan to help you build your strength and mobility through targeted movements and stretches.

Running makes up a large portion of HYROX. It's essential to run efficiently and with proper technique. Physiotherapists can analyse your gait and advise on strength training to improve your performance and programming to avoid overuse injuries.

Recovery is as important as training when it comes to HYROX. With a personalised recovery strategy, including soft tissue therapy, mobility work, and exercise prescription – you'll be ready to perform on race day. Should you be injured during your Hyrox training, physiotherapists can use evidence-based treatments such as manual therapy, shockwave therapy, and ultrasound-guided injections to help you get back in the gym pain-free.

Our team of Strength and Conditioning Physiotherapists can work with you and your goals to create a progressive overload plan. Following a tailored and buildable plan helps you avoid injury and perform better.  

The White House Clinic provides access to expert physiotherapists with experience in training, performance optimisation and sports injury management. With 14 locations across South Yorkshire, North East Derbyshire and Nottinghamshire, patients can easily access treatment close to home.

Ready to Take on HYROX?

HYROX is a test of resilience, discipline and determination. With proper preparation, injury prevention and physiotherapy support, you can build the strength, stamina and confidence to take on the challenge successfully.

To learn more about injury prevention, recovery, or to book an appointment, visit the White House Clinic. Our physiotherapists are here to help you stay healthy, move freely and perform your best at your HYROX event.

References

• ‍HYROX.COM