HYROX Is Booming — But So Are Injuries
How to Train Smarter and Stay in the Race
HYROX is one of the fastest-growing fitness events in the world. With its mix of running, sled pushes, lunges, and wall balls, it’s a brutal test of strength and endurance — and people are loving the challenge.
But with this surge in popularity, we’re seeing another trend: an increase in preventable injuries.
🧠 The Problem: High Intensity, Low Preparation
Many HYROX athletes are coming from CrossFit, running, or general fitness backgrounds. But this event is a unique beast.
The combination of high-rep functional movements and repeated running segments puts major stress on:
Knees and hips (especially from weighted lunges and sled pushes)
Lower back (from carries, rows, and poor technique under fatigue)
Calves and feet (due to running form breakdown mid-race)
Most people don’t train under "compromised" conditions — meaning they're not simulating fatigue when doing strength work. That gap is what leads to injury.
💡 Train Smart: 5 Ways to HYROX-Proof Your Body
1. Simulate Compromised Running
Alternate between functional strength exercises (like wall balls or burpees) and short runs. This helps your body adapt to working under fatigue.
2. Work on Eccentric Control
Most injuries happen during the lowering phase of movement (think: stepping into a lunge or lowering a sled). Slow down your reps to build control.
3. Prioritize Mobility
Tight hips, ankles, and thoracic spines don’t just limit your performance — they increase injury risk. Add mobility drills to your warm-ups and cooldowns.
4. Don’t Skip Single-Leg Training
Unilateral exercises like step-ups and Bulgarian split squats mimic HYROX movements and improve balance, strength, and injury resilience.
5. Get Assessed Early
A pre-season movement screen with a physio or rehab therapist can identify weak links and help you adjust your training before something goes wrong.
🔧 Final Thought
HYROX is an incredible test of grit, power, and endurance — but it’s not a race you want to wing. Train smart, take care of your joints, and respect the workload. Your body (and your finish time) will thank you.
→ Want a HYROX prep assessment? Book one with our physiotherapists or chiropractors today.
