HYROX, the “world series of fitness racing,” is a unique breed of endurance competition: eight km of running broken up by eight high-intensity strength workout stations. But the fastest shoe isn’t necessarily going to be the most stable choice for these strength moves. That odd combo makes it tricky to decide what to prioritize–speed for the runs or balance for the strength workouts?
Interfering with balance
In most strength movements, having your foot fully planted is key. Driving through your entire foot–including your toes–helps to maximize efficiency and keep your centre of mass balanced. Carbon-plated shoes, however, have a plate and forefoot rocker that rolls you onto your toes, improving running economy and speed. While this is ideal in runs, it can throw you off balance during exercises like wall balls, lunges, sled pulls, farmer’s carries and burpees.
Traditional gym shoes for movements like these are wider and flatter–but since there’s no time to switch shoes between runs and stations, and there’s no perfect do-it-all shoe, it becomes a trade-off.
Making a difference in the run
While efficiency at the workout stations is important, the runs are where fitness really shines. Athletes at the top are averaging a sub-four-minute pace per kilometre; they prioritize pacing and power during strength movements to control their heart rate, before pushing the pace during runs. And that’s where carbon-plated shoes can make a huge difference.
Elite HYROX athlete Cole Learn, men’s Canadian record holder and mixed doubles world record holder, says he loves a carbon-plated shoe for his HYROX races. “The legs are so fatigued towards the back half of the race that the extra energy return helps a ton,” he told Canadian Running.
“There are some stability issues, but they are far outweighed by the return they give on the run,” Learn continued. “I think you see those issues a lot more in weaker athletes who aren’t as developed with strength.”
And not every workout station will necessarily be more challenging in carbon-plated shoes. On the ski erg and rower, the plate doesn’t hinder efficiency or movement. During the sled push, it can even help generate power by encouraging a strong toe-off. Altogether, more than half the race can benefit from a plated shoe.
Still, familiarity and comfort matter most. It’s better to learn proper form for strength exercises in stable shoes before transitioning to carbon-plated models. And if you haven’t trained in them for both running and strength workouts, race day isn’t the time to experiment.
What is HYROX?
Launched in 2017, HYROX went from a small German project to a global fitness phenomenon after 2021; it finally landed in Canada in 2024. Every race looks the same: a one-km run and a workout station, repeated eight times inside a massive indoor arena.
In 2025 alone, more than 80 global races brought in more than 550,000 participants.
Workout stations include:
1 km on a ski erg (mimicking cross-country skiing)
50m weighted sled push
50m weighted sled pull
Burpee broad jumps
1 km on a rowing machine
200m farmer’s carry (with kettlebells)
Sandbag lunges
100 wall balls (squat and throw with medicine ball)
Divisions keep the event accessible to everyone, from beginners to gym rats: open (entry-level), pro (heavier weights), doubles (split with a partner) and relay (teams of four).