Hyrox tips from a Physiotherapist

HYROX Tips from a Physiotherapist 

HYROX! The fitness event that seems to be taking over the fitness social media world! But what is HYROX?

HYROX is a fitness competition combining running with functional fitness exercises, designed to test endurance, strength, and athletic skills. Training for HYROX requires a well-rounded approach that balances cardiovascular endurance, strength training, and functional movement skills. Consulting with a physiotherapist can help tailor your training to avoid injuries and enhance performance. 

As a physiotherapist who is currently training for HYROX, here are some physiotherapist-approved tips and strategies for HYROX training:

1. Warm-Up and Mobility

• Dynamic Warm-Up: Incorporate dynamic stretches and movements to increase blood flow, improve joint mobility, and activate muscles. Examples include leg swings, arm circles, and bodyweight squats.

• Foam Rolling and Stretching: Use foam rollers and stretching techniques to release muscle tension and improve flexibility.

2. Cardiovascular Conditioning

• Running Training: Since HYROX includes significant running, your programme should include various running workouts: long-distance runs for endurance, interval training for speed, and hill sprints for power.

• HIIT (High-Intensity Interval Training): HIIT workouts can improve both aerobic and anaerobic capacity, mimicking the high-intensity nature of the HYROX competition.

3. Skill Development

• Specific Station Training: Practice the specific exercises featured in HYROX, such as rowing, burpee broad jumps, wall balls, and especially technique for sled push and pull. Working with a coach to refine your form and technique will be hugely beneficial to improving efficiency and technique for each station. Working with a physiotherapist will also reduce the risk of injury and improve performance.

4. Strength Training

• Compound Movements: Focus on compound exercises like squats, deadlifts, and bench presses. These movements build overall strength and power, essential for the various HYROX stations.

• Functional Strength Exercises: Incorporate exercises that mimic HYROX activities, such as sled pushes/pulls, farmer's carries, and sandbag lifts.

5. Recovery Strategies

• Rest Days: Taking rest days and allowing your body to recover is probably the most important advice anyone can give. Making sure you are optimally recovered will allow you to give your all in your intense training sessions. Incorporate rest and recovery days into your training schedule to allow your body to repair and adapt.

• Active Recovery: The phrase “if you’re training intensely every session, then you’re not training intensely” is something I remind myself of almost daily!  Engage in low-intensity activities like walking, swimming, or yoga on active recovery days to promote blood flow and aid in muscle recovery.

• Physiotherapy Input: Regular visits to a physiotherapist for treatments like massage, dry needling, or joint mobilisations can help manage muscle soreness and prevent injuries. 

6. Nutrition and Hydration

• Balanced Diet: Maintain a balanced diet rich in proteins, carbohydrates, and fats to support your training demands. You will be working hard to train for HYROX and your body will need the fuel to get you to the start line. Consider consulting a sports dietitian for a personalised plan.

• Race Day Nutrition: Gels! Try lots of brands and flavors and find one that works best for you that you don’t find completely disgusting! 

• Hydration: I am the first to admit that I am the worst at making sure I am hydrated throughout the day, however staying well-hydrated, especially during intense training sessions, is an absolute must to maintain performance and aid in recovery. Consider using electrolyte tablets in your water

7. Mental Preparation

• Goal Setting: Set realistic, achievable goals for your training and competition. Track your progress and adjust your goals as needed.

• Mindfulness and Stress Management: HYROX events are fun and should be enjoyed!  Incorporate mindfulness practices such as meditation or deep breathing exercises to manage stress and enhance mental resilience.

Final Tips

• Consistency: Maintain a consistent training schedule to build up your fitness gradually.

• Listen to Your Body: Pay attention to signs of overtraining and allow adequate rest to prevent injuries.

• Progressive Overload: Gradually increase the intensity and volume of your workouts to continue making gains.

Training for HYROX is demanding but achievable with a well structured plan. By integrating physiotherapy principles, you can optimise your performance and minimise the risk of injury, ensuring you are well-prepared for the competition.

Physiotherapy for Hyrox