The Pure Pod — S2 E4: Training for a Hyrox

HYROX has exploded in popularity over the past few years. According to the sport’s official website, there were more than 40 global races in 2023, attracting over 90,000 athletes to test themselves in a gruelling exercise race. Each race is held over eight kilometres, with participants running between eight different exercises including a fifty metre sled pull and push, burpees and standing rowing machines. 

The health benefits of mixing these explosive movements with endurance is pretty obvious, but it does create injury risk, especially if new competitors jump into their new regime without some planning.  

In this podcast, we’ll look at the ideal training mix, recovery and injury prevention methods, how to nail your nutrition for the race itself and how to bounce back to your training routine after the big day. 

To help us understand the process of preparing for, and recovering from a HYROX event, we draw on the expertise of two Pure Sport Medicine physios. Yasmin Milne has represented Scotland at the HYROX World Championships in Nice, while Brad Casey has also participated in multiple HYROX events. 

Here’s what we covered: 

• The format of HYROX races, and how it differs from other fitness challenges (02:45) 
• Brad and Yas’ respective experiences in HYROX events (06:00) 
• Why HYROX has exploded in popularity (08:45) 
• The benefits of hybrid training (09:45) 
• How you should tailor your training towards peak performance on race day (13:45) 
• Training specificity for HYROX (19:00) 
• The dangers of overtraining (21:15) 
• The injury risks associated with HYROX (24:45) 
• How a physio will work with other members of the MDT to help athletes prepare (29:45) 
• Specific consideration for female athletes preparing for HYROX (33:15) 
• On the day preparations (35:45) 
• Recovery strategies (40:45) 
• How an MDT can help athletes with their recovery process (44:45)

Speaker Bios 

Yasmin Milne: https://puresportsmed.com/team/yasmin-milne/ 

Brad Casey: https://puresportsmed.com/team/bradley-casey/ 

Pure Sports Medicine is the UK’s leading provider of musculoskeletal, sport and exercise medicine, providing access to the highest standards of non-surgical medical care delivered by our team of world-class specialists working together all under one roof. Our team approach means efficient and effective treatment with same day referrals where needed to ensure you have the exact people around you that you need.

In this podcast we hand the mic to our team of experts including, Physiotherapists, Sport & Exercise Medicine consultants, Nutritionists, Strength & Conditioning Coaches, Soft Tissue Therapists and many more, to bring you the most up-to-date information and advice to help you achieve your sporting or fitness goals. We'll give you tips on avoiding injury and managing new or ongoing conditions with the goal of helping you get back to your best.

 For more expert info and advice right at your fingertips, check out the links below:

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