WHAT IS HYROX?

HYROX is a global race that encompasses a fitness fusion of running and challenging functional workout stations to define endurance and strength limits. At each event, city exhibition halls transform into personal combat zones, unleashing the potential for physical and mental records.

 

THE HYROX SEQUENCE

The action begins with a 1-kilometre run followed by a new station, repeated eight times. The station sequence includes:

  • 1000 m Ski Erg
  • 50 m Sled Push
  • 50 m Sled Pull
  • 80 m Burpee Broad Jumps
  • 1000 m Row
  • 200 m Farmers Carry
  • 100 m Sandbag Lunges
  • 100 m Wall Balls

 

WHO CAN DO A HYROX?

If you are sixteen years of age or older, you can tackle the challenge. Even if you don’t consider yourself a supreme athlete, the welcoming environment invites anyone with a minimal fitness level. Individuals can complete a fitness level questionnaire to help choose the best division for solo, pro, doubles, or relay races, thereby maximizing their performance. There is an over 98% completion rate for participants by race. Further reinforcing the community, no one is left to cross the finish line alone, as waves of all ages commence in 10-minute increments.

 

HYORX HISTORY

Ever since the first HYROX race in 2017 in Germany, HYROX races have become a global phenomenon with 90,000 participants competing annually and competitions hosted in more than 11 countries. HYROX isn’t just a race – it is a global shift redefining what fitness means to individuals worldwide, inspiring people to challenge themselves across various fitness territories.

 

WHAT TO EXPECT AT HYROX TORONTO 2025 

Toronto’s eclectic energy amplifies as Torontonians gear up for the fitness race of a lifetime. HYROX Toronto 2025 will occur from October 3rd to 5th at the Enercare Centre. Following the success of last year’s event, thousands are expected to gather for the ultimate hybrid fitness challenge.

 

HYROX TORONTO 2024 RECAP

In the wake of the thrilling debut of HYROX Toronto 2024, a remarkable 7000 participants tackled Toronto’s first-ever race at full throttle, marking it as the largest HYROX event in North America to date. The race featured 12 divisions, including solo, doubles, and relay entries, encompassing a diverse group of fitness enthusiasts and a crowd buzzing with suspense. Whether you were competing in the race or cheering from the sidelines, the Enercare Centre was pulsing with music, energy, and adrenaline. The overwhelming success of HYROX Toronto 2024 sets the stage for bigger and better, regardless of whether that means chasing personal best records or checking off bucket lists. A one-of-a-kind experience is guaranteed for everyone.

 

HYROX RECORDS

While completing this race is an achievement in itself, the men and women winners in the solo divisions deserve distinction for their tremendous efforts. In the Toronto HYROX 2024 event, Ryan Douglas finished in the male division with an outstanding time of 59:23, and Michelle Thorton finished with 1:05:58 in the female division. The male world record is 53:22, held by Hunter McIntyre, and the female record clocks in at 57:33, set by Sophia Parvizi Wayne.

 

HYROX AS A LIFESTYLE

HYROX training is not just for those chasing the finish line this fall; it also provides an opportunity to achieve a more well-rounded fitness level. This style of training offers a stellar blueprint to improve individual fitness in all domains. Incorporating HYROX training into your fitness regime, even just once a week, can help enhance cardiovascular health, muscular endurance, and mental toughness. This training style is very modular, which allows individuals to tailor their routine towards their personal goals or areas of their body requiring a little more tender love and care. For instance, if you hope to improve grip strength, you might emphasize farmers’ rows. Whereas, if you’re looking to develop explosive power, you may incorporate more box jumps into your program.

 

HYROX WORKOUT INSPIRATION

Need workout inspiration? Check out AMRAP Antics for some killer HYROX-inspired workouts. Try three rounds of this HYROX circuit for time:

  • 500m Ski erg
  • 20 burpees to a set target
  • 500m run
  • 25 m sled push
  • 500m row
  • 30 wall balls
  • Make sure to warm up properly see the HYROX website for appropriate weight divisions.

 

TORONTO HYROX GYMS

For those who prefer training in a structured, social environment, numerous Toronto gyms are HYROX training partners. These gyms offer the training support needed to tackle the starting lineup with confidence or continue to build your fitness as a hybrid athlete. On the official HYROX website, you can find a list of local HYROX-partnered gyms in your area.

 

ONE FAMILY, ONE GOAL

Beyond the workouts, the tight-knit, diverse community is the fuel to an individual’s HYROX addiction. Additionally, HYROX has gained a massive social media platform where athletes across the globe share their personal experiences and support one another. Whether you are training in a partner gym or connecting with others online, the drive and passion accumulate from mutual encouragement and inspiration. HYROX 2025 will showcase unity and function as a celebration of collective perseverance and shared passion to show up and show out for yourself.

 

BALANCE BEATS BURNOUT

While focus and determination are essential in this training niche, the performance jackpot comes when you pair intensity with balance. The full-body challenge comes with the potential for concurrent pain and injuries. That is where the beauty of proactive self-care and physiotherapy comes into play. The secret to long-term performance extends past the effort in your gym sessions, but also through recovery, intentional movement, and listening to your body. Some strategies you can implement to perform your best and beat a burnout include:

  • Engaging in proactive strategies such as mobility and flexibility work
  • Completing proper warm-ups and cool-downs
  • Following a well-structured, progressive training plan

 

HYROX’S RECIPE TO SUCCESS

The HYROX tips for success page reinforce four critical components for HYROX preparation. They remind participants that the race is 50% running, along with emphasizing the importance of mastering the movements, pacing like a pro, and recovering relentlessly. Recovery can look different for everyone, but the non-negotiables include resting, balanced eating, and hydration. Need a visual example? Check out this excellent HYROX exercise demo video that breaks down the movements so you can master them expertly.

 

PHYSIO + HYROX = UNSTOPPABLE 

Furthermore, working with a physiotherapist can change the HYROX game. Attending physiotherapy before and during your training routine can be an essential tool to prevent injury and strive for optimal performance. Before diving into an intense training plan, it is important to be mindful of your body mechanics, specifically any limitations or imbalances that could pose potential issues in the future.

 

HOW PHYSIO DNA CAN HELP

Physio DNA’s team can help you identify areas throughout your body that require attention to reinforce safe and effective training. Our team can help perform movement assessments, and prescribe personalized strength, mobility, and flexibility programs to target vulnerable areas. Additionally, receiving manual therapy and intimate hands-on experience with our therapists can help keep your body in tune, allowing you to chase your fitness journey with full steam.

 

PHYSIO DNA’S GUIDE: 3 ESSENTIAL HYROX-PREP TIPS 

Mobility is the gateway to movement, especially involving intensive training regimes like HYROX. Here are three essential areas to focus on to keep you moving better and longer:

1. CORE CONTROL

Give your core the attention it deserves. Your core is your centre of control and is directly linked to your balance and stability. Undergoing these powerful motions in HYROX requires a strong core to transfer force throughout the body and maintain dynamic stability. Try incorporating:

  • Dead Bug
  • Cat Cow Circles
  • Pallof Presses

 

2. SHOULDERS OF STRENGTH

The shoulder joint is put to work in almost every HYROX station. Having limited shoulder mobility puts you at risk of injury and translates into improper overhead biomechanics. To open your shoulders, try incorporating:

  • Shoulder CARS
  • Dead hang
  • PVC Pass-Throughs

 

3. HEALTHY HIPS

In the world of HYROX, your hips are your engine. When you have stiff hips, you aren’t able to exert optimal force in several HYROX movements, such as burpee broad jumps. Specifically, limited hip extension leeway tremendously restricts your power output. Stiff hips not only slow you down but also dump extra strain on your back and knees, increasing the risk for additional injuries. To keep your hips supple try:

  • Cossack squats
  • 90/90 hip switches
  • Hip CARS

 

A FRIENDLY TRAINING REMINDER 

Remember, it is important to note that everyone’s body is unique. Always listen to your body and seek professional help when needed.

 

THE FINAL PUSH

Whether you’re looking to compete and train like a HYROX athlete or simply move better, Physio DNA is here to cheer you on every sled push, wall ball, or recovery session along the way. Remember, performance is a blend of preparation and consistency, meaning the path to success is not paved exclusively with effort, but rather wise training, recovery, and often, a little push from the community around you. Here at Physio DNA, our goal is to help you chase the finish line, whatever that looks like for you!

 

READY TO TRAIN FOR HYROX TORONTO 2025?

Book an initial physiotherapy assessment with PhysioDNA and take your first step today.

 

ABOUT THE AUTHOR

Kaitlin Meaney

Physio DNA Intern Student

Bachelor of Science in Biology & Bachelor of Education