Hyrox is easily one of the most popular sporting events currently. As each station is not exactly technically demanding, this sport has been made accessible to the masses. Social media as well as the increasing number of celebrities participating in it have piqued my interest in the sport. Like many in my age group, I have decided to sign up for the one held in Bangkok recently to find out what the hype is all about.
Another reason for my participation is because I am seeing an increasing number of patients with sporting injuries, specifically from participating in Crossfit and Hyrox. I believe that with me taking part in Hyrox, I will be better suited to understand their concerns and advise them accordingly.
As it was my first attempt at it, I decided to take part in the doubles event with a buddy who has gone for it several times. This was important as he was able to guide me on how to prepare for the race and also what to expect on the day itself. I started preparing for it about 3 months in advance and I found the entire process to be enjoyable.
Below are some of my thoughts which I’d like to share:
1. If you have been running and going to the gym regularly, the preparation for the race should not be too difficult. I think increasing the intensity and the frequency of your workouts a few months prior to the race should suffice.
2. It is good to visit a Hyrox-affiliated gym at least once or twice to try out the stations and know the challenges associated with them. You can then tailor your subsequent workouts to overcome these challenges.
3. While working out in the gym, it is important to start with lighter weights and lower repetitions. The focus is to maintain proper form so as to avoid injuries. You can gradually increase the intensity of your workouts once your confidence grows.
4. Even though running constitutes the main part of the race, it is still important to train well for the 8 stations. Struggling at the stations will leave one completely exhausted and you will run out of energy for the runs, regardless of how strong a runner you are.
5. Hyrox focuses a lot on our lower limbs, especially our thigh muscles. Even the sled push and pull stations require more lower limb than upper limb power. Be sure to train those quadriceps!
Prevention Tips (Hyrox Back Injuries)
- Build a strong and stable core
- Include exercises like planks, bird-dogs, and dead bugs to support your spine during high-intensity movements.
- Use proper form at all times
- Maintain a neutral spine during lifts, carries, and sled work – especially when fatigue sets in.
- Strengthen key supporting muscles
- Develop your glutes and hamstrings to reduce excess strain on the lower back.
- Increase training intensity progressively
- Avoid sudden spikes in load or volume; allow your body time to adapt safely.
- Warm up effectively
- Perform dynamic stretches to prepare your muscles and joints before training.
- Manage fatigue and posture
- Stay mindful of your posture and breathing as workouts progress to prevent technique breakdown.
- Act on early warning signs
- Don’t ignore stiffness or discomfort- adjust your training before it escalates into injury.
Managing Hyrox Injuries (Back-Specific)
- Reduce load and allow recovery
- Scale back or avoid movements that trigger pain to give your back time to heal.
- Apply ice or heat when appropriate
- Use ice during the early stages of injury and heat later to ease muscle tightness.
- Return to training gradually
- Start with controlled, low-impact exercises before resuming full-intensity workouts.
- Rebuild strength and control
- Focus on core stability and movement quality to support long-term recovery.
- Fix underlying issues
- Address mobility restrictions and technique flaws that may have contributed to the injury.
- Consult a professional if needed
- Seek help from a back specialist if pain persists or worsens.
- Adjust your training approach
- Switch to lower-impact activities to maintain fitness while protecting your back during recovery.
The Hyrox race can be fun and safe, provided one prepares well for it. Use proper technique, listen to your body, and prioritise recovery to reduce injury risk and train safely for Hyrox. Progress comes not just from pushing limits, but from allowing your body time to recover and adapt.
For us regular folks, there is no perfect race timing. Just go out there and enjoy the experience!
