HYROX: More than Just Hustle (Build Strength, Endurance & Avoid Injury)

HYROX is booming worldwide – and for good reason. Combining running with functional strength movements to create one of the most challenging and rewarding hybrid competitions out there. But as participation grows, so do the questions around how to train for it, stay injury-free, and boost performance.

Hunter Functional Health works with everyday athletes and competitors preparing for HYROX and similar events. Chiropractor, Dr. Tommy Coltman shares his insights on training smarter, not just harder.

About HYROX

HYROX uniquely blends aerobic capacity and muscular endurance. Across the 8 x 1km runs and 8 functional stations, your body is under constant pressure to move efficiently, absorb fatigue, and recover quickly between efforts.

Unlike single-mode events, HYROX exposes any imbalances or weaknesses quickly. Fatigue sets in early. If mobility, stability, or form breaks down, risk increases.

Common Injuries

In clinic, HYROX-related injuries come down to three areas:

  • Shoulders: Overuse or poor mechanics during wall balls, burpee broad jumps, or farmers carries

  • Lower back: Compensation during sled pushes or when mobility is lacking through hips or ankles

  • Knees: High-volume squatting and lunging under fatigue, especially with form breakdown

Clients come in thinking an injury happened from one bad lift or one session. But often, it's a build-up of stress, poor movement patterns, and missing recovery.

“You can be a great runner or a strong lifter, but if you don’t have mobility or control under fatigue, something else will compensate – and that’s where injuries occur.”
— Tommy Coltman

Smarter Training Essentials

To prepare well for HYROX and stay injury-free, consider these key principles:

  1. Build Your Base – Strength & Aerobic Fitness
    Solid foundational strength (especially through the hips, core and posterior chain) allows you to handle volume. Combine this with VO2 max-focused training (like the Norwegian 4x4 protocol) to boost your aerobic engine.

  2. Don’t Neglect Mobility and Movement Control
    If you’re tight in your hips, stiff through the spine, or lack control at end range, your body will compensate under fatigue.

  3. Rest, Recover, Rebuild
    Recovery is where the adaptation happens. Whether that’s passive (rest, massage, sleep) or active (light movement, mobility sessions, chiropractic), every bit helps keep your system primed for performance.

  4. Train Movement Patterns, Not Just Muscles
    Every HYROX station demands coordination, timing and movement efficiency. Don’t just isolate muscles – replicate movement demands in your training (e.g. squat to press, heavy carries, box step-ups).

  5. Gradually Layer Intensity
    Progressive overload isn’t just for strength work. Apply it to skill-based tasks, aerobic capacity, and mixed modal efforts. Too much too soon is a fast track to breakdown.

“A build-up of ‘load’ factors such as; stress, poor movement patterns and lack of recovery can impact risk of injury.”
— Tommy Coltman

Optimising Movement

One of the most useful things we can do in clinic is help someone understand why their movement is breaking down – then give them tools to fix it.

Hunter Functional Health uses assessments and adjustments to support mobility, improve joint function, and help athletes become more aware of how they move.

At Hunter Functional Health, our team provides:

  • Mobility assessment

  • Strength & stability technique and training support

  • Recovery-focused therapy (chiropractic, soft tissue, dry needling)

Final Word: Prepare to Perform

HYROX demands more than just hard work. It requires smart preparation, recovery, and a clear plan to build resilience.

Whether you're chasing a podium or your personal best, building strength, endurance, and injury-proofing your movement is key to staying in the race.


Book an assessment with Dr. Tommy Coltman to get HYROX-ready.

Bianca