The Secret Weapon Manchester’s Top Hyrox Athletes Don’t Want You to Know

If you’ve ever watched a Hyrox race, you know the drill. Athletes pushing sleds, carrying sandbags, crushing burpee broad jumps, and somehow still having enough left in the tank to sprint to the finish line.

There’s a secret behind those performances, and it isn’t just more training.

Every year, Manchester Central Convention Complex fills with thousands of the fittest people you’ve ever seen, all chasing that perfect Hyrox time.

Maybe you’ve signed up for your first race, or maybe you’re a regular looking to break into the next division. Either way, chances are, you’re probably doing what most people do, focusing on the obvious stuff. More sled pushes, endless burpees, heavier farmer’s walks.

But the real difference between finishing strong and falling apart isn’t only about how hard you train. It’s about the foundation that keeps you moving and the recovery that allows all that training to stick.

While you’re grinding through another WOD, the smartest Hyrox athletes in Manchester are investing in two things that most competitors completely overlook: precision biomechanical support and systematic recovery protocols.

In other words? Custom insoles and sports massage specifically designed for the unique demands of Hyrox training.

What Exactly Is Hyrox? (And Why It Destroys Your Body Differently)

Hyrox isn’t just another endurance event. It’s a collision of CrossFit, functional training, and endurance racing.

Imagine if someone took the most challenging elements of CrossFit, endurance racing, and functional fitness, then compiled them into eight brutal stations connected by 1km runs between each one.

The 8 Hyrox Stations:

1. 1km Run + Ski Erg (1000m)
2. 1km Run + Sled Push (50m)
3. 1km Run + Sled Pull (50m)
4. 1km Run + Burpee Broad Jumps (80m)
5. 1km Run + Rowing (1000m)
6. 1km Run + Farmers Walk (200m)
7. 1km Run + Sandbag Lunges (100m)
8. 1km Run + Wall Balls (100 reps)

That’s 8km of running plus functional movements that target every muscle group in your body. The total distance is roughly 10k, but the intensity and complexity make it feel like something much more demanding.

Hyrox is different from other fitness competitions because it’s about maintaining both strength and endurance while transitioning between completely different movement patterns. 

Custom Insoles for Hyrox: More Than Just Comfort

Standard insoles cushion your feet. Custom insoles, designed for Hyrox athletes, do much more:

Multi-Directional Force Management Unlike running (forward) or lifting (vertical), Hyrox includes forward sled pushes, backward sled pulls, lateral movements, and rotational forces. Custom insoles can provide stability and support across all these planes of movement.

Sustained Performance Under Fatigue 

As you fatigue during a race, your form breaks down and compensation patterns emerge. Custom insoles help maintain proper alignment even when your muscles are screaming and your brain is foggy.

Impact Absorption Across Surfaces The running portions happen on hard indoor surfaces that are unforgiving on joints. Custom insoles provide precisely calibrated shock absorption that reduces cumulative impact stress.

Power Transfer Optimization 

Every watt of power you can efficiently transfer to the ground (or sled, or sandbag) is power that moves you toward the finish line faster. Custom insoles optimize the interface between your body and the ground.

How Custom Insoles Help Different Hyrox Athletes

Custom insoles don’t just make training more comfortable, they adapt to the unique challenges faced by athletes at different stages of their Hyrox journey. 

Here’s how they work for each group:

First-Time Racers: If you’re training for your first Hyrox, your body is about to experience a training load unlike anything else. Custom insoles can help you adjust without breaking down. They reduce the risk of overuse injuries and keep your form solid as you transition from running to strength-based movements. For runners making the jump into Hyrox, they’re especially valuable because they provide the multi-directional support your old running shoes can’t.

Experienced Competitors: For athletes who’ve done multiple races, custom insoles can be the edge that drops minutes off your time. They help you maintain form and power output deep into the race when others start to break down.

CrossFit Athletes Transitioning to Hyrox: CrossFitters usually bring plenty of strength but often underestimate the endurance side of Hyrox. The constant runs between stations demand efficiency, not just power. Custom insoles smooth out running mechanics without sacrificing the stability you need for heavy sled pushes or farmers walks. They bridge the gap between explosive strength and sustained movement.

Age Group Competitors: As we get older, recovery becomes more important and injury risk increases. Custom insoles help masters athletes train consistently and compete safely at high intensities.

Elite Division Hopefuls: At the highest levels, marginal gains matter enormously. Custom insoles represent one of the few legal performance enhancements that can actually impact race times measurably.

Sports Massage for Hyrox Athletes: Recovery That Actually Works

If custom insoles are about building a strong foundation, sports massage is about keeping the engine running. The combination of high-volume running and intense functional movements creates unique recovery challenges that generic massage just can’t address.

Why Hyrox Athletes Need Sports Massage That’s Built for Them:

1. Mixed Stress Patterns

Your body takes on two very different kinds of stress: the repetitive pounding of endurance work and the sharp demands of power-based strength moves. Together, they create tightness and imbalances that are unique to Hyrox athletes. Sports massage designed for these patterns helps release that tension before it snowballs into pain.

2. Managing Training Load

Hyrox isn’t casual fitness. You’re training like an endurance runner and a strength athlete at the same time, often in the same session. Without proper recovery, the workload adds up fast. Targeted sports massage helps your muscles handle the volume so you don’t hit the wall with chronic fatigue or overtraining.

3. Stopping Compensation Injuries

When fatigue sets in, your body starts to cheat. Maybe your left leg takes over because your right hip is tight, or your shoulders roll forward because your back is stiff. Those small adjustments feel harmless at first, but they lead to injuries if left unchecked. A good sports massage therapist spots these patterns early and resets your body before they become bigger problems.

4. Protecting Movement Quality

In Hyrox, movement quality isn’t just about shaving time, it’s about avoiding injuries when you’re carrying heavy loads in a state of exhaustion. Poor mechanics under fatigue can sideline you for months. Sports massage helps your muscles and joints move the way they should, so you stay clean, strong, and safe even in the toughest moments.

The Manchester Hyrox Scene: What You’re Up Against

Manchester has become one of the UK’s Hyrox hotspots. The events at Manchester Central Convention Complex regularly sell out, and the local training scene is incredibly competitive. Walk into any CrossFit gym or functional fitness facility in Manchester, and you’ll find athletes preparing for their next race.

This level of competition means that marginal gains matter more than ever. While everyone else is doing the same training protocols and following the same nutrition advice, the athletes who are consistently improving are the ones paying attention to the details that others miss.

In a city where Manchester hosted HYROX twice in one season and the events continue to grow, the athletes who treat recovery and biomechanical optimization as seriously as their training are the ones setting new personal bests.

Real-World Application: Preparing for Your Next Race

Whether you’re eyeing the next Manchester event or considering the HYROX Maastricht race on September 19-21, 2025, here’s how to integrate custom insoles and sports massage into your preparation:

12-16 Weeks Out (Base Building Phase):

• Get custom insoles fitted and properly broken in during base endurance work
• Establish monthly sports massage routine to address any existing imbalances
• Focus on movement quality and building aerobic capacity

8-12 Weeks Out (Build Phase):

• Increase sports massage frequency as training intensity ramps up
• Monitor how custom insoles are handling increased training load
• Address any hot spots or pressure points before they become problems

4-8 Weeks Out (Peak Phase):

• Weekly sports massage sessions to manage high training loads
• Fine-tune custom insoles if needed based on specific event demands
• Focus on maintaining performance while managing fatigue

1-4 Weeks Out (Taper/Peak):

• Light maintenance massage to keep muscles fresh
• Ensure custom insoles are optimized for race-day footwear
• No major changes – trust your preparation

Race Week:

• Light massage 2-3 days before race
• Custom insoles properly integrated with race-day kit
• Focus on feeling fresh and confident

Common Hyrox Injuries (And How to Prevent Them)

Hyrox is tough on the body. The mix of endurance running, heavy carries, explosive movements, and constant transitions can lead to overuse injuries if you’re not proactive. 

Here are some of the issues athletes often face and how custom insoles and sports massage can help keep them at bay:

Plantar Fasciitis and Foot Pain 

combined with explosive pushes and jumps, puts major stress on the arches of your feet. That’s why plantar fasciitis is so common. Custom insoles give you the arch support and shock absorption needed to protect your feet before the pain sets in.

IT Band Syndrome 

The combination of long runs and lateral demands from station work often aggravates the IT band. When it flares, it can sideline your running altogether. Sports massage helps by loosening up tight hips and glutes, while custom insoles improve alignment in the lower limbs to reduce strain.

Lower Back Pain 

Carrying sandbags or pushing sleds while fatigued can easily lead to poor posture and back compensation. Over time, this builds into persistent lower back pain. Sports massage restores mobility in the hips and spine, while custom insoles ensure your movement chain starts with solid, balanced support from the ground up.

Achilles Tendon Issues 

Burpee broad jumps, sled pushes, and repeated sprints all hammer the Achilles tendon. Without proper care, it’s only a matter of time before stiffness turns into injury. Custom insoles optimize how your heel strikes and pushes off, while massage keeps calves flexible and reduces tension in the tendon.

Shoulder and Neck Tension 

Farmers walks, sandbag carries, and wall balls pile pressure on your traps, shoulders, and neck. Left unchecked, that tension limits mobility and leads to compensation patterns elsewhere. Regular sports massage is key here, helping maintain shoulder blade movement and releasing built-up stress in the upper body.

Finding the Right Support in Manchester

If you’re serious about Hyrox, the people and services you trust for support matter just as much as your training plan. Not every insole provider or massage therapist understands the unique mix of endurance and strength demands that Hyrox throws at your body. 

In Manchester’s competitive scene, you’ll want to look for specialists who know exactly what this sport does to athletes:

When Choosing Custom Insoles, Look For:

Multi-sport expertise: Providers who understand both running mechanics and the stability demands of strength work.

Advanced assessment tools: 3D scanning, gait analysis, or force plate technology give you more accurate results than a quick “stand and test” approach.

Local manufacturing and adjustment: Being able to tweak or replace insoles quickly is essential during a training block.

Training integration guidance: The right provider won’t just hand you insoles, they’ll explain how to break them in and adapt them to your program.

When Choosing a Sports Massage Therapist, Look For:

Experience with Hyrox or CrossFit athletes: They’ll already understand the unique mixed-modal stress patterns.

Recovery planning: A good therapist adjusts treatments to match your training phase, especially for heavy recovery during peak loads and lighter sessions closer to race week.

Flexible scheduling: Hyrox training is demanding, so you need someone who can work around intense cycles.

An integrated approach: The best therapists coordinate with your training and any other performance support you’re using.

The right combination of custom insoles and sport-specific massage can make a noticeable difference in how consistently you train, how quickly you recover, and how confidently you race. In a city like Manchester, where the competition is stacked, that kind of edge is worth every bit of the investment.

Your Next Steps: Building Your Performance Edge

If you’re ready to take your Hyrox training seriously, the next step is to put the right systems in place. Think of it the same way you plan your workouts. It’s structured, intentional, and aimed at long-term results right?

Here’s how to start:

Step 1: Assessment 

Book a comprehensive evaluation that looks at how your current biomechanics are handling (or struggling with) Hyrox-specific demands.

Step 2: Custom Insole Fitting 

Get properly fitted custom insoles designed for the multi-directional forces and sustained impact of Hyrox training and racing.

Step 3: Recovery Integration 

Establish a relationship with a sports massage therapist who understands the unique demands of mixed modal training.

Step 4: Training Adaptation 

Work with providers who understand how to integrate these tools into your existing training program without disruption.

Step 5: Performance Monitoring Track how these interventions affect your training consistency, race performance, and overall competitive experience.

Train Smarter, Recover Better, Race Stronger!

At Hekas, we work with Hyrox athletes at every level – from first-time racers to elite division competitors. We understand the unique demands of mixed modal training and the specific support athletes need to perform their best while staying healthy.

Our approach combines advanced biomechanical assessment and custom insole manufacturing with sports massage therapy specifically designed for Hyrox athletes. Because we know it’s not about quick fixes, it’s about giving you the support that makes your training sustainable and your racing consistent. When you line up on the start line, you don’t want doubts about whether your body can hold up. You want to know you’ve done everything to give yourself the best shot.

Whether your goal is to complete your first Hyrox, qualify for a higher division, or simply train without constant aches and injuries, we’re here to help you build that foundation.

Book your Hyrox performance assessment today and find out why Manchester’s most successful athletes take their recovery and biomechanics as seriously as their training.