Hyrox: a brand new sport deserves a good osteopath
Hyrox: The new sport taking the fitness world by storm
Introduction: What is Hyrox?
In a world where fitness is constantly evolving, a new phenomenon is emerging and capturing the attention of sports enthusiasts around the world: Hyrox. This hybrid sport, often referred to as a "fitness race," combines cardiovascular endurance and functional strength exercises, offering a challenge that is accessible to everyone, from beginners to experienced athletes. Born in Germany in 2017, Hyrox has quickly gained popularity, with events held in more than 60 cities around the globe, attracting thousands of participants each year. But what exactly is Hyrox? Why is everyone talking about it? In this article, we will delve into the details of this innovative sport, explore its components, examine the risks of injury associated with its practice, and discuss the benefits of osteopathy for practitioners. Finally, we will highlight how our practice, which specializes in sports and is equipped with tecar therapy, can support Hyrox athletes on their journey.
Hyrox stands out for its standardized format, which makes it unique compared to other competitions such as CrossFit or traditional marathons. Unlike the latter, where events can vary, each Hyrox race follows exactly the same pattern, regardless of the location or the level of the participants. This creates a level playing field and allows athletes to compare their performances on a global scale. According to the organizers, Hyrox is designed for "everyone," with categories tailored to individuals, duos, and even teams of four. This inclusivity partly explains its explosion in popularity: in 2025, more than 100 races are planned, and millions of people follow the events via social media.
To understand the craze, let's go back to the beginning. Created by Christian Toetzke and Moritz Furste, two entrepreneurs passionate about fitness, Hyrox aims to fill a gap in the sports landscape. Toetzke, a former triathlete, and Furste, an Olympic medalist in field hockey, came up with a format that combines running with functional movements inspired by everyday life, such as pushing a sled or carrying weights. The first event took place in Hamburg in 2018, and since then, growth has been exponential. In 2024, Hyrox was even broadcast on major sports channels, attracting celebrities and fitness influencers. This sport is not just a fad; it represents a shift towards more democratized fitness, where you can train in any gym without specialized equipment.
What is Hyrox?
Now let's dive into the heart of Hyrox: its race format. Each competition takes place indoors, usually in arenas or exhibition halls, which eliminates weather variables and makes the experience predictable. The standard course consists of eight identical loops, each starting with a 1 km run, followed by a functional exercise station. In total, participants run 8 km and perform eight different exercises, for an average duration of 60 to 90 minutes depending on their level.
Here is a detailed description of typical stations:
- Skierg (1000 m): A machine that simulates cross-country skiing, targeting the upper body muscles, shoulders, and back. It is an intense cardiovascular exercise that requires good endurance.
- Sled Push (50 m): Push a weighted sled for 50 meters. This works the legs, glutes, and core, simulating explosive strength training.
- Sled Pull (50 m): Pull the sled toward you, a movement that engages the arms, back, and legs, promoting coordination.
- Burpee Broad Jumps (80 m): Forward jumps combined with burpees, a complete exercise that combines cardio and strength training, excellent for burning calories.
- Rowing (1000 m): Rowing on a machine, targeting the back, arms, and legs, with a strong emphasis on endurance.
- Farmer’s Carry (200 m): Carry two kettlebells or dumbbells for 200 meters, testing grip strength, shoulders, and stability.
- Sandbag Lunges (100 m): Lunges with a sandbag on your shoulders, an exercise that strengthens your legs and improves your balance.
- Wall Balls (75-100 reps): Throw a weighted ball against a wall, a functional movement that works the whole body, especially the squats and shoulders.
These exercises are chosen for their accessibility: most gyms have the necessary equipment, making it easy for participants to train. Weights vary according to category: for example, professional men use heavier sleds (up to 202 kg for the push) than amateurs. Divisions include open, pro, doubles (mixed or not) and relays, making Hyrox inclusive for women, seniors, and even people with disabilities.
Training for Hyrox involves a mix of running, HIIT (High-Intensity Interval Training), and functional strength training. A typical program might include running sessions three times a week, combined with workouts targeting specific stations. Experts recommend starting by assessing your fitness level, perhaps through a VO2 max test, to avoid overexertion. Hyrox's popularity can also be explained by its community: apps and online groups allow users to share times, tips, and motivation. In 2025, world championships bring together the best athletes, with attractive prize money.
But beyond the fun, Hyrox promotes overall health: it improves cardiovascular capacity, muscle strength, and mental resilience. Studies show that hybrid sports like this one reduce the risk of chronic diseases by boosting metabolism. However, like any intense sport, it is not without risks, which brings us to the second part of this article.
The main injuries in Hyrox training
Although Hyrox is designed to be accessible, its hybrid nature, combining repetitive running and strength movements, exposes participants to various injury risks. Based on research and expert opinions in sports medicine, we identify the most common injuries, their causes, and prevention tips:
- Tendinopathies (Achilles, patellar, rotator cuff): These inflammations, lesions, or changes in the tendons occur due to repeated impacts during running and jumping. For example, the Achilles tendon is stressed during sled pushes and burpees. According to a study published in the NIH, moderate endurance and mobility requirements increase the risk if training is not progressive. Prevention consists of dynamic warm-ups, eccentric strengthening, and active recovery. Of course, progressive stress is the key to avoiding injury.
- Joint pain (knees, ankles, shoulders): Knees that are unprepared and unaccustomed to exercise suffer from lunges and wall balls, while shoulders are put under strain by farmer's carries. For beginners, poor technique exacerbates this.
- Muscle Injuries (strains, tears): The leg muscles (quadriceps, hamstrings) and back muscles are vulnerable during sled pulls and rows.
- Lower back and upper back pain: To prevent pain, it is advisable to do a lot of core strengthening exercises, varying the types of exercises, as well as mobility exercises.
- Overuse injuries (tendinitis, bursitis): Intensive training without recovery leads to these problems. It is important to find the right balance between volume, intensity, and recovery time, without forgetting, of course, a healthy diet.
Risk factors include advanced age, lack of mobility, inadequate nutrition, and poor technique. In case of injury, stop immediately and consult a sports professional promptly.
The benefits of osteopathy for Hyrox practitioners
Osteopathy, a holistic approach to manual medicine, offers many benefits to Hyrox athletes, helping to prevent and treat injuries while optimizing performance. Based on the principle that the body is an interconnected unit, osteopathy aims to restore musculoskeletal balance, improve circulation, and boost recovery. For high-intensity sports such as Hyrox, where the body is subjected to repeated stress, osteopathy is a great help.
Key benefits include:
- Improved mobility and flexibility: Osteopathic techniques, such as gentle manipulations, release muscle tension and increase joint range of motion. This is crucial for movements such as lunges or burpees, reducing the risk of strains. Athletes report improved fluidity in their runs after sessions.
- Reduction of pain and inflammation: By improving lymphatic drainage and blood circulation, osteopathy alleviates chronic pain, such as back or knee pain. One study shows a 40% reduction in post-workout symptoms.
- Injury prevention: By identifying early imbalances (e.g., pelvic asymmetry), osteopathy prevents tendinopathies. The Maris Practice notes that this speeds up the return to training after injury.
- Performance Optimization: By aligning the body, osteopathy improves biomechanical efficiency, enabling faster times. For Hyrox, this means better endurance and functional strength.
- Accelerated Recovery: Treatments promote tissue regeneration, ideal for multi-event athletes.
At our sports-specialized practice, we support Hyrox athletes with dedicated expertise. Equipped with tecar therapy, a technology that uses radio frequencies to stimulate tissue repair, we offer fast, non-invasive recovery. Tecar therapy reduces pain, accelerates injury healing, and improves performance, as confirmed by studies showing a 30% reduction in recovery time. It is particularly effective for tendinopathies and muscle pathologies, boosting circulation and reducing inflammation. Our osteopaths integrate this therapy into personalized plans, helping athletes stay competitive without interruption.
In conclusion on Hyrox
In conclusion, Hyrox is an exciting sport that combines fun and challenge, but caution is essential. Osteopathy, complemented by tools such as tecar therapy in our practice, is a valuable ally in maximizing the benefits while minimizing the risks. If you are passionate about Hyrox, please do not hesitate to contact us for a personalized consultation.
Marie Messager
Osteopath D.O
2 rue Alexis de Tocqueville
78000 Versailles
