Brooklyn arrived at Deka Worlds shortly after Hyrox Chicago, where she ran a 1:01:05 — more than four minutes faster than her previous best — and now turns her attention to Hyrox Phoenix, with an eye toward another pro result and a potential path to DC Regionals.

The Hybrid Letter spoke with Brooklyn about her transition from dance to hybrid racing, the work behind her mental approach, and the season that led to her breakthrough.

This interview has been edited for length and clarity.

The Hybrid Letter: Tell us about your athletic background.

Brooklyn Nichols: Athletically, I didn’t come from sports in the traditional sense — I was a dancer. Today, dance is respected as a sport, but back then it really wasn’t viewed that way. Around 17, I made a pretty dramatic transition from being a ballerina to picking up barbells. I went from wanting to be delicate and graceful to wanting to be hardcore and strong.

My family was very confused, but I found my thing immediately. Within a year I got my personal training certification, and a year later I was working in group fitness. I spent almost five years there, and that’s where I found hybrid racing. When DEKA was born, I felt like I was reborn as a hybrid athlete.

THL: When you first discovered hybrid training, what clicked for you?

BN: The first DEKA event we hosted at our gym was a DEKA Strong. As a coach, I jumped in to lead by example and ran a 16-flat on my first try, minutes ahead of everyone else. You could say I was young, or that most people were there just to try something new, but even then it was objectively fast.

That moment flipped a switch for me. I didn’t train for it — I just showed up. DEKA Strong feels like a dance to me: 12 minutes of choreography that has to be fluid and athletic. It’s short, so agility matters, endurance matters, and repetition matters. I realized, wow, I’m actually good at this. Then I learned there were longer races and thought, “Okay… I guess I have to start running.”

THL: Running used to be your weakness. Now you’re PR’ing half marathons. How did that change happen?

BN: Running is where I’ve spent the most time playing catch-up. While other kids were running track, I was doing pirouettes. I started taking running “seriously” after qualifying for all three DEKA races and calling Kevin Gregory to ask what I should do. You can probably guess his answer.

I knew Strong would be fine, the Mile would be manageable, but the Fit was going to be ugly. I spent about eight weeks doing almost nothing but running. I overdid it so badly that my psoas locked up and I could barely move a few days before Worlds in 2022.

I ended up fifth in the Fit, second in the Mile, and won the Strong, but it was humbling. I realized how much work I still had to do. Fast forward four years, and my Fit time is about ten minutes faster. That early struggle was brutal, but it built the foundation for everything that followed.

THL: How have you learned to balance strength, running, and hybrid work without breaking down?

BN: It’s come down to finding the right programming balance. I’ve worked with coaches who leaned heavily into metcons, others who focused on endurance, others on speed. I’ve learned something from all of them.

Now I finally feel like I have programming that balances everything — strength, endurance, intensity — while keeping me healthy. That’s been the biggest shift. When one piece gets ignored, something always falls apart. This is the first time it feels sustainable.

THL: Chicago felt like a breakthrough moment. What do you think set you up for that performance?

BN: Over the summer, I had a reactivated case of mono. I had it when I was 15, and it completely derailed my life — it took away dance, my friends, and contributed to an eating disorder. So when it came back, I was terrified.

I was exhausted all the time, falling asleep on the treadmill, losing weight, barely functioning. But my coach encouraged me to keep moving through it. I raced with mono — podiumed, broke the DEKA Ruck world record, and even ran a 1:05 Hyrox in Boston.

When I finally came out the other side, it felt like I had superpowers. My fitness dipped, then it exploded. I think pushing through something that hard changed me, mentally and physically.

THL: How do you think about recovery now?

BN: Recovery is non-negotiable now. Even after big performances, I force myself to take time off. You don’t lose fitness by resting — you gain it.

I have a full recovery team, I prioritize mobility, and my nutrition is completely dialed in. No drinking, no shortcuts. It was eye-opening to realize that if you want to be a professional athlete, you have to act like one all the time.

THL: Going into this season, were you focused on outcomes or staying present?

BN: Honestly, the idea of winning didn’t even feel possible until about two weeks before it happened. After Chicago, I sat on the couch with [boyfriend] Cole [Walkington] and said, “I think I can win everything.” It was more of a quiet realization than a goal.

I didn’t have time to manifest it or obsess over it. I was focused on Hyrox, not DEKA Worlds, and that actually helped. There was no pressure of wanting it too badly.

THL: Did your race approach change this season?

BN: This weekend was different. Cole told me, “Go fast. Take chances.” Normally I’d sit mid-pack and chase. This time, I led. The confidence wasn’t proven yet, but I trusted it.

Sometimes you have to take the risk and see what happens.

THL: Which race challenged you the most?

BN: The Strong, because everyone expected me to win it. The pressure was external, and that was terrifying. I love that race — I love the hurt, and I love a burpee battle — but stepping onto the start line knowing everyone assumed the outcome was heavy.

I had to remind myself that everything I’d earned already still mattered, no matter what happened next.

THL: How do you stay mentally steady in those high-pressure moments?

BN: I talk to myself a lot. I literally have conversations in my head. Before every race, I look in the mirror and say, “You are strong. You are fast. You are just as capable as anyone else.”

That’s my mantra. If someone else can do it, so can I.

You can follow Brooklyn on Instagram.

Inspiration of the Week: David van Wetherill

The Hybrid Letter spoke to David van Wetherill, a three-time Paralympian who represented Great Britain in table tennis who transitioned to endurance sports. David has set world records in the crutch marathon and recently has competed in Hyrox.

The Hybrid Letter: Can you share your background and what shaped your path into sport?

David van Wetherill: I was born with a bone condition called multiple epiphyseal dysplasia. In simple terms, it’s a painful arthritic condition where my bones don’t grow properly. The joint heads are misshapen, which makes movement very grindy — not ideal for endurance running or something like Hyrox.

I wasn’t diagnosed until I was five. Before that, my parents just thought I was growing a bit shorter. I was also born with a hole in my heart, which was the bigger priority early on, and I had open-heart surgery when I was 11.

All of it made me incredibly health-conscious and driven to stay in the best shape possible. Being strong and building stability around my joints has been essential. What I’m able to do now is honestly beyond anything I could have imagined as a kid. It all shaped my mindset and my ethos from a very young age.

THL: As a kid, did you feel limited, or were you always pushing yourself?

DVW: I was very sporty. Both my parents were PE teachers, and I have an older brother who’s able-bodied, tall, strong — he held all the school records. I idolized him.

Because of that, I didn’t really feel disabled growing up. I think that realization came later, when I was slower, in pain, and wondering why I couldn’t do what everyone else could. Mostly, I just wanted to fit in.

It’s funny how the world has changed. Back then, everyone wanted to be the same. Now, your uniqueness is your superpower. I genuinely wouldn’t be here talking to you today if it weren’t for that difference. It took decades to fully realize, but sport helped me embrace it in a really powerful way.

THL: You’ve gravitated toward endurance. What keeps pulling you in?

DVW: Endurance is almost a compliment in itself. People say things like, “You’re a machine,” but the truth is everyone is capable of incredible things. What separates people isn’t physical ability — it’s mindset.

The further I’ve gone, the more I’ve realized this is almost entirely mental, and that’s why I’m obsessed with it. The feeling of reaching a finish line or the top of a mountain is unmatched. I’m addicted to life, to that feeling, because I know what it’s like not to be able to do those things.

There are things I can’t do, and that’s okay. Endurance has parallels everywhere in life — grief, breakups, bad days, just getting out of bed. Having a goal and a sense of purpose changes everything. For me, that purpose has grown into inspiring others, especially kids with disabilities, because I was once that kid looking for role models.

THL: How did Hyrox first come onto your radar?

DVW: I’ve always trained in a hybrid way — fast and strong. I did a lot of CrossFit before Hyrox, so once it exploded, it was impossible to ignore. I thought it would be fun, but I wasn’t prepared for how much I’d love it.

Hyrox gave me something the Paralympics never quite could. In the Paralympics, everything is separate. In Hyrox, it’s you versus you. Elites, adaptive athletes, everyday people — everyone is on the same course. That inclusivity hit me immediately, literally on the first lap.

It became an obsession because it’s challenging but manageable. With my bone condition, I can push hard without it destroying me for weeks. You can adapt movements, leave the ego at the door, and still feel incredibly proud of what you’ve done. I love everything Hyrox represents.

THL: You’ve helped shape the adaptive rulebook. How did that happen?

DVW: Honestly, just by racing a lot. I’ve tested different adaptations — farmers carries with one crutch, two crutches, different lunge depths, weights, distances — and I’ve tracked heart rate and station times.

For lower-limb athletes like me, distances are usually fine, but weights are easier to scale fairly. The goal is relative difficulty. Ideally, elite adaptive athletes should finish within a comparable time window — not three hours, not 30 minutes.

It’s not easy. Some stations are much harder than others, especially late in the race. But there’s constant feedback, constant iteration, and real effort to improve. The intent is absolutely there.

THL: Is there a race that stands out most to you?

DVW: Two, for opposite reasons. My fastest race was Berlin this year — a 1:36 on crutches. I’m incredibly proud of that physical performance.

But the Chicago World Championships meant more to me. I spent the entire week doing finish-line interviews, barely slept, raced exhausted, and it didn’t matter. On the final lap, the judges and Hyrox staff ran with me. They waited through wall balls that took forever and cheered me home.

That moment perfectly captured what this sport stands for. It’s one of the best moments of my life.

THL: What would you say to someone nervous about trying Hyrox for the first time?

DVW: Don’t overthink it. Let go of the outcome and just start. You don’t need to see the top of the mountain to take the first step.

When you release expectations, you often go further than you ever thought possible. I promise you’ll be proud of what you accomplish. And if you don’t have a good experience, come find me. But I genuinely believe it’s something you’ll carry with you for life.

Athlete of the Week: Immie Cross

Name: Immie Cross
Age: 41
Hometown: Ashburn, VA

When did you start hybrid racing? My first Hyrox race was women’s doubles in the fall of 2022 — open division, because that was the only option at the time. One of my friends kept nagging me to do one, and after I had a really successful Deka Strong at an affiliate gym, the owner, Chris, started pushing me too. That’s when I decided I’d go for it, but I didn’t want to do it alone. I reached out to my friend Nic, and that’s how it started.

Favorite race to date? The 2023 World Championship in Manchester, England. Nic and I won the 40–49 women’s doubles, and my parents and old school friends were there watching. It was a monumental day.

Do you have a race goal? Right now, the goal is to qualify for Elite 15 Doubles in DC with my new race partner, Elise. From there, we want to get our time down to sub–one hour for the World Championship in Sweden. Ultimately, we’re aiming to podium at Worlds.

Favorite station? Farmer’s carry — probably because it’s the easiest.

Least favorite station? Burpee broad jumps. I am epically slow at them. No matter what I do, I’m slow.

Is there anything you wish you’d known when you first started training or racing? I wish I’d had more faith in myself. I tend to get imposter syndrome when I’m warming up and looking at the competition. I have to remind myself of everything I’ve accomplished — that I earned the right to be there and that I deserve it. I love to win, but I can accept not winning if I know I didn’t put in the work required to get there.

The Hybrid Letter spoke with Wes about the thinking behind the event, what will change in April, and why the Games are purposefully staying intimate.

This interview has been edited for length and clarity.

The Hybrid Letter: Can you tell us a bit about your background?

Wes Robertson: I’ve been with Lifetime for almost seven years, but my background started in education. My undergrad is in physical education and recreation, and I later earned my master’s in athletic administration. I spent five and a half years teaching, but eventually burned out. I had moved from South Dakota to Minneapolis for a teaching job on the north side of the city, which is a very under-resourced area. It was emotionally heavy. The school year was longer, the demands were high, and it became a lot.

I started looking for something new, and fitness had always been a passion. I grew up in sports, went through my own weight-loss journey after gaining weight in college, and being active felt natural. My first job in fitness was as an assistant manager at an Orangetheory Fitness.

THL: How did your fitness career evolve from there to Lifetime?

WR: Orangetheory was a great place to start, and things moved quickly. I went from assistant manager to coach to regional fitness coach. For three years, every new Orangetheory in Minnesota went through me. I trained all the new coaches, which helped me build a big network.

One day, someone from Lifetime pulled me aside after class and said they’d been taking my sessions and wanted to grab coffee. It turned into the classic “Let us tell you about Lifetime” conversation. And in Minnesota, Lifetime is the place to be. I joined in February 2017 and started in group training.

After COVID, I moved into a corporate role. My current title is Senior Programming Operations Manager, which means I help oversee all group training programs—GTX, Alpha Strength, Alpha Conditioning, and Ultra Fit. I hire the teams who build the programming, and I give final approval before everything goes to the app and screens.

THL: Was a hybrid-style competition always on the radar?

WR: About 15–17 months ago, Bahram, our CEO and founder, decided to move into the hybrid fitness space, and I raised my hand immediately. I’ve competed in regional and local CrossFit events for about four years, so the competitive side of hybrid fitness really appealed to me. This project became my focus. After months of testing ideas, we launched our first competition in October. No one expected it to land the way it did—it made a real splash. Now we’re in scramble mode preparing for the next one.

THL: What was the foundation you wanted to build the Lifetime Games on?

WR: The idea was simple: create something we could replicate inside our clubs. Hyrox is an incredible business, but we have enough square footage to host events without relying on convention centers. The question was how to fit a full hybrid competition into a standard Lifetime footprint and how to better use the spaces we already have.

Bahram pushed us to rethink our basketball courts. They’re big, often underused, and frankly don’t generate much revenue anymore. That became the foundation.

Programming was the trickiest piece. We’re probably on version seven. We tested concepts, scrapped concepts, moved movements around, and refined everything internally.

For context, I’ve followed the CrossFit world more closely than the hybrid world over the last five years, and there’s always been this narrative that hybrid is “CrossFit’s endurance stepchild” or that the two are rivals. With LT Games, we’re trying to land squarely in the middle. CrossFit athletes are incredibly fit. Hyrox athletes are incredibly fit. LT Games creates a space where both can show up on equal footing and we can see who rises as the best hybrid athlete.

THL: Looking at earlier versions, what did you feel you were missing?

WR: One of the biggest questions was volume—how much work each station should require. It ties into the broader debate in hybrid fitness about whether lighter weights and higher reps or pure strength should matter more. We had to determine what volume created a consistent, recognizable stimulus from station to station.

The idea for descending volume actually came from Ultra Fit, one of our small-group classes. It’s a sprint-based workout where the amount of work gets shorter so athletes can get faster as they progress. We applied that concept to LT Games: early stations require the most effort, and as the workout goes on, volume drops so athletes can pick up the pace.

THL: What was the “happy place” you wanted to land when it came to volume?

WR: There was a plan—until Lauren Weeks blew it up. One of the coolest parts of our layout, which you might have seen on the livestream, is the TORQ setup. It’s fully modular, so in the future we can move stations, change the order, or swap in new movements.

Conor Fleming, our head judge, and I agreed early that once athletes dipped under 40 minutes, we’d need to rethink the workout. Then Lauren showed up and ran 36 minutes right away. The idea was for elite one-percenters to post fast times, but for most athletes to land around an hour. That still feels like the right benchmark for a general fitness standard—even if the elites keep pushing the limits.

THL: How did you determine the difference between male and female weights and reps?

WR: This is where my OCD around numbers kicked in. We wanted the workloads to line up cleanly. For example, 10,000 pounds on a deadlift works well at 225 pounds. Drop to 185, and the rep count gets messy. So we landed on this structure: the female workload outside of the runs would be 75 percent of the male workload for all strength pieces.

For strength work, I’m confident in that ratio. You’ll always have outliers, but overall it holds. On the cardio pieces, though, I’ll admit the women’s version is probably a little light.

THL: Why was this first event so important to you?

WR: We wanted people to understand how serious Lifetime is about the hybrid space. Having top-tier athletes on the floor mattered, and between Conor, myself, and a few coaches, we probably sent twenty times more DMs than anyone would expect. We invited everyone because we wanted to show what LT Games can be.

Ultimately we wanted athletes to see that Lifetime is an incredible training environment. The facilities, coaches, and equipment are top-tier. Now we’re putting ourselves in the conversation as one of the top competitions worldwide.

THL: Was there a part of the race that surprised you when you did it live?

WR: No major surprises. We already knew overhead work isn’t a strong point for most athletes, so shoulder-to-overhead and dumbbell ground-to-overhead would be key. Something I understood going in—but many competitors didn’t—is that the course is intentionally designed to punch you in the face. If you come out too hot on that first 1,000-meter run, you’re in trouble.

Pacing is everything. In other events, you can start fast and recover later. In LT Games, there’s nowhere to hide. Recovery means standing there staring at a barbell or rowing slowly, and elite athletes hate that. A lot of people got into trouble early because they were too excited and went out too fast. That was the biggest surprise for athletes who hadn’t practiced the format.

THL: Was there a big win for you through this first event?

WR: I’m always my own biggest critic, so the second it ended, my mind went straight to improvements. But once I settled down, I was incredibly proud of the team. None of us expected the buzz it created on social media or within the hybrid community, especially for a first event.

The only thing we kicked ourselves for was not having the next race ready to announce immediately. We could have captured even more momentum. But overall, the most exciting part was seeing how many people became interested in LT Games, including athletes we never expected to pay attention.

THL: What is the future of LT Games over the next year?

WR: Everything depends on construction timelines. Lifetime has the space to build several more of these training centers across the country, which would give people more places to train. Our goal is for members to use these hubs not only to prepare for LT Games but for anything else they want to pursue.

I’ve been doing all my Hyrox prep in the LT Games space using the Assault Runners, and we know a lot of people want that environment. Hybrid training can be hard to do on a traditional fitness floor. These centers give people the room and equipment they need.

We’re not trying to match Hyrox’s scale. We don’t have the capacity or the space. We’ll keep our events smaller and more intimate. That allows for a more personalized experience: better swag bags, Normatec boots, time in the sauna.

For our April event in Minneapolis, we’re planning a one-day format instead of two. It will be a longer day, but it recreates the energy everyone loved on Saturday. We’ll have highlighted heats and a proper podium, which we couldn’t fully do last time because the event was split. We’ve taken feedback seriously and want to pack more people into the day while bringing in pros and big names.

You can follow the LT Games and Wes on Instagram.

Science corner: The first Hyrox sports science report

Hyrox recently released its first-ever report on sports science. It was produced by a council of leading experts on the science of hybrid racing and training. Some key takeaways:

• “HYROX is a sport best performed at a high-to-max level of intensity. Heart rate, blood lactate and rate of perceived effort remain high throughout the study. Athlete exposure to maximum intensity during training will boost V02 max for improved performance.”

• “[M]id-race running segments (runs 5 to 8) show the strongest correlations with total time, meaning those who struggle here tend to lose the most time.”

• “In terms of the workout stations… wall balls, sandbag lunges, and burpee broad jumps showed strong correlations with total time, but also had the widest performance variability. This suggests that these segments, while harder to master, are the most impactful and are therefore the key splits in the race.”

You can read the full report here.

Hybrid Athlete of the Week: Alex Susi

Name: Alex Susi
Age:
Hometown: Chicago

When did you start hybrid training? I’ve always loved being active and chasing different training goals. I rowed in high school, and after that I’d cycle through lifting phases, running phases, and everything in between—basically doing hybrid training without realizing it. I was never the strongest or the fastest, but I could do a bit of both. When some gym friends told me about Hyrox in the summer of 2024, it immediately felt like the perfect fit. I tried it—and got hooked.

Favorite race to date? Two stand out. Anaheim was my first solo race after doing mixed doubles in Chicago with my boyfriend, and every moment of that race felt new—scary, exciting, and unpredictable in the best way. My recent Chicago race was meaningful for different reasons: I’d had a ton of life stress, little training, and almost canceled. I went in with zero expectations and still had a great day. It reminded me I don’t have to control every detail for things to go well.

And the Chicago vibes were incredible—women helping each other in warm-up, cheering on the course, celebrating each other’s efforts. I’ve been in plenty of cutthroat environments; Hyrox isn’t one of them. I always leave feeling proud to be part of this community.

Race goal? I’m using the rest of 2025 to “play” with training—less structure, more experimentation. I know my biggest gains will come from improving my run speed, so I’ll focus on that January through March, race in late spring to check progress, and then build toward Worlds.

Favorite station? The sleds. Early on I treated them with dread, but they’ve become the place where I establish myself in the race. They bring out the competitor in me and give me momentum for the rest of the course.

Least favorite station? The farmers carry. I get so in my head about it. I’ve never dropped the kettlebells in a race, but the mechanics trigger a kind of panic I don’t feel anywhere else. I’ve learned to ask myself “What actually hurts?”— and the answer is usually nothing. It’s just nerves, and I talk myself through it.

Things you wish you knew when you started? You can’t shortcut the engine. Long sessions, strength, mobility, and consistent work are what make everything else possible. Once in-season, learning the race and understanding your mind can save more time than extra fitness.

The Hybrid Letter spoke with Kat about mindset, training, nutrition, and the pursuit of elite races.

This interview is edited for length and clarity.

The Hybrid Letter: What is your athletic background?

Kat Fahsbender: Since seventh grade I’ve basically always been running. In high school I ran track, but softball was my main sport. I lifted on my own at the gym and taught myself everything about lifting and form by watching videos. My form has changed so much over the years. I try to never stop learning.

In college I played D3 softball as an outfielder. I loved the outfield—diving for balls, hitting, all of it. And even then I still ran constantly. I’d run every morning, lift for softball, then go to the gym. I was always moving. Looking back, that’s probably when I built my endurance: hours of activity every day. I’ve always been active, but now I get to focus on it intentionally.

THL: What did you have to work on the most since getting into Hyrox?

KF: In Hyrox, you can always get better. Every race shows you something you need to work on—and then something else right after that.

Running is a good example. I never used to do speed work. I just ran to run and didn’t follow any kind of progressive plan. In my first year of Hyrox, I didn’t do structured running at all; I only did Hyrox workouts and circuits. That’s completely changed this past year. If you want to compete at a high level, running has to be something you train for specifically.

THL: What do you feel is your superpower in this type of racing?

KF: My mentality. Hyrox is something you train your mind for almost more than your body. It’s such a demanding sport with so much happening at once. If one thing goes wrong, you can lose it fast. But if your mindset is locked in, I truly believe you can be successful—and that’s something I train every day.

Even outside the gym, it stays with me. If something doesn’t go right at work, I ask myself how I can pivot and keep moving. Hyrox has helped me develop that mindset, and it’s translated far beyond the race course. Mindset is everything.

THL: What is your self-talk during a race?

KF: I constantly tell myself to run my race. The adrenaline is so high at the start, and that’s when you see people go out way too fast. Even in Atlanta, a few girls absolutely sent it, and the veterans hung back because we knew what was coming. It only takes one race to learn that lesson.

During the race, my mindset is the same: one step, one more rep, keep moving. I stay locked in, because the moment you get distracted is the moment things slip. I’m always reminding myself, you know you can do this, just stay focused.

THL: Has your strategy changed from your first pro race to now?

KF: Oh my goodness, yes. My first pro race was a year ago and I absolutely died. I went out too hot, skied way too fast, and blew up right after the sled pull—like everybody does. Now my strategy is totally different.

On the first run, I keep things controlled and comfortable. It’s still fast, because everyone is fast, but nothing crazy. I go out steady and push a little when it makes sense, but at every station I remind myself it’s not worth burning everything too early. And when it gets to the burpees, my rule is simple: don’t look up.

The more you race, the more comfortable you get with pacing. Mine has changed a lot since that first race. I learned so much. Even in Toronto, I was just excited to be out there—I get so excited on race day.

THL: Do you like racing people or racing for time?

KF: Oh, other people for sure. That’s a no-brainer. I have my best races when I’m competing against others. At Worlds this past year, racing against Morgan Schultz—she got me by three seconds. It still hurts. In Atlanta, Terra was right behind me and gave me the push I needed to run an awesome race.

Even with Deka, it’s just fun. We’re all toeing the line together, trying to be our best selves, and we bring that out of one another.

THL: What excites you about potentially competing with the Elite 15 in DC?

KF: These women — they’re people I look up to. I’ve raced against Lauren and Vivian in Deka, and I’m right there. I’m hanging on. I’d love to see where I stack up in Hyrox running next to them. I’m also curious how much faster I’d be with them pulling me.

I haven’t been tested like that against the top elite athletes in Hyrox yet, but I know it’s coming this season. I keep telling myself it’s coming. It’ll happen. They’re incredible to me. The past two years, watching them, I’d look at the leaderboard and think, I want to be on that one day. Ever since France, that’s been my top goal, and I’m working toward it every single day.

What they do is unreal—running sub-hour Hyrox times, the mental grit, the physical demand, the complete fitness required. I admire it so much.

THL: What have been some of the biggest game changers or shifts you’ve made this past year in training?
KF: I started working with a nutritionist. I don’t work with her anymore because I learned so much from that period and now I know what I’m doing. I worked with Corinna, who’s amazing. I started in April and stopped when she had her baby.

Going into Worlds, I knew I needed to get my shit together. No more “I’m not fueled enough,” no more “I’m not eating enough,” no more feeling awful because of it. If you want to be elite, you have to do everything required to get there.

I’ve always trained since seventh grade, but the eating disorder stuff started when I first got into working out. It’s something I’ll probably deal with forever, but I’m learning to manage it so much better. Honestly, I think Hyrox came into my life to help me do that. I haven’t always had the best relationship with food, but now I look at it differently. It’s not just eating—it’s fueling for what I’m doing. Understanding that has changed my mindset so much.

The difference in how I feel now compared to a year ago is insane, and it’s solely from fueling correctly. When it comes to eating, that’s what stays on my mind. If I’m having a bad mental day, I remind myself: don’t let one day ruin what you want long-term. Lock in. Do what you need to do. It’s just a feeling. Focus on what you want and where you’re going.

THL: What are some of your fueling and recovery strategies before big races?

KF: We focus so much on carb loading and making big changes before a race, but it doesn’t need to be that complicated. Going into Atlanta, I emphasized carbs a little more than usual, but nothing extreme. My time isn’t going to change based on two days of aggressive carb loading.

The day before, I was just intentional about including carbs, but I didn’t feel bloated or switch up my routine. That’s the annoying part—keeping things the same takes discipline when traveling, but it’s worth it. People always say not to change anything before a race, and it sounds repetitive, but it’s true. When you travel, you naturally eat different foods at different times, and that can affect you more than you think. The safest move is to keep things as normal as possible.

THL: What have you found to be the benefits of working with a coach?

KF: I coach four people myself, but even as a coach, I still need a coach. Having one relieves so much stress because it gives me someone to talk to—someone who supports me beyond sending workouts.

You can have the perfect training plan, but if no one is coaching you through the hard days, pushing you, or reminding you that you’re capable even when you feel off, you miss the most important part of coaching. Trust is everything. If you don’t believe in what your coach gives you, the relationship won’t work and you won’t get the results you want. A strong, trusting one-on-one relationship is what helps you improve.

For me, having a coach has been amazing. I love waking up, seeing my workout, and knowing exactly what the plan is. A good coach explains why you’re doing certain things and gives you baseline tests so you can track progress and see the work paying off. Even on days you feel off, those benchmarks remind you everything is moving the right direction. Honestly, everything is better with a coach.

THL: What do you have lined up next?

KF: Phoenix 2026 Elite Doubles with Morgan. I also bought a solo ticket for Phoenix because I believe one race is Friday and the other Saturday. I’d love to go abroad to race again, but I work and it’s expensive. It sucks because I love this so much, and one day I hope I can do it as much as I want.

THL: Is there something you remind yourself or others when they’re chasing goals like this?

KF: I always tell people that once you set your mind to something, you’re the only person who can get in your own way. I’ve put so much dedication into what I do, and it’s been incredibly rewarding. I don’t let anyone else’s opinions distract me. I keep my eyes on the prize. No one can stand in your way except yourself. Just believe in yourself—you can achieve so much.

You can follow Kat on Instagram.

Science corner: You don’t need to train to failure

Many hybrid athletes are looking to improve their strength. But what protocols are most effective? A recent study of men in the International Journal of Strength and Conditioning found that training in sets that leave one to six reps in reserve produced similar strength gains as training to failure. The study, which looked at strength gains from bench press and squat, found that those training to failure actually had slightly lower strength gains.

For hybrid athletes, the finding is particularly significant because training with reps in reserve makes recovery easier and reduces injury risk.

Athlete of the Week: Sarah Whitmore

Name: Sarah Whitmore
Age: 31
Hometown: Charlotte, NC

When did you start hybrid training? I started hybrid training as a way to push past plateaus and mix my love for strength and conditioning. There’s nothing like a little competition to push me to new heights. But what’s kept me obsessed is the community. Getting to do hard things—like Hyrox races—with your friends, supporting each other through training and race weekends, is incredibly special.

Favorite race to date? My home gym, East Austin Athletic Club, hosted a comp called The Showdown. I teamed up with my strongest gym friends, and we ended up taking first place. This was before I was even a coach, so beating the coaching staff (and all the 20-somethings, LOL) was a level of glory I’d never known before.

Favorite Hyrox race? Definitely the 4-person Mixed Relay in Mexico City. The conditions were wild—7,000 feet above sea level with 25% less oxygen than in Texas. Every one of us said it was the hardest thing we’ve ever done, which made it even sweeter when we snagged 3rd place in our division and brought home that oh-so-coveted HYROX winner’s banner. Standing up there with my team was a peak life moment.

Favorite station? Wall Balls, no question. I’m 5’11” with a lot of lower-body power, so I can practically touch the target just standing there. With those 9-pound race-weight balls… game over for y’all.

Least favorite station? Does running count? Because if so—yes, the running. Every time we hit those 1K laps, I want to exit my body. Just get me back to the station, puh-lease.

Something you wish you knew when you started? That 50% of HYROX is running… ugh.

The Hybrid Letter spoke with her about the mindset that drives her training, how she handles race-day nerves, and what helps her perform at her best.

This interview has been edited for length and clarity.

The Hybrid Letter: You’re a physio as well as a coach and athlete. What first drew you toward physiotherapy and helping people in this way?

Elli Stenfors: I came from a swimming background when I was younger, and eventually I just got bored doing only that. My swimming coach suggested I try CrossFit, and I fell in love with it right away. It was fun, I was good at it, and I liked the variety. But along the way I had a few minor injuries, and I didn’t feel like I really had support around how to handle them. I never skipped training—I always found a way to work around whatever was hurting—which forced me to learn how to train safely on my own. That’s how I learned to listen to my body and understand what actually worked for me.

That experience made me want to become the person I didn’t have at the time. I wanted to be someone who could help others stay healthy, recover well, and perform better. Studying physiotherapy gave me the deeper understanding of the body that I wanted, and combining that knowledge with coaching felt natural. I didn’t want to help people only after they got hurt—I wanted to help them perform at their best before they reached that point.

THL: When did Hyrox enter the picture for you?

ES: At first it was very casual. I was training at a tiny private gym with a small group, and someone said, “Hey, have you heard about this hybrid thing?” This was in 2022. None of us really knew what it was, but we decided to try it. So eight of us went. We all suffered, had fun, and then honestly kind of forgot about it afterward. It felt like a one-time experiment.

Back then I was still competing in CrossFit at an international level, so that was where my focus was. But over time I started drifting more toward hybrid events. I did one Hyrox race in 2022, and then this year it came back to Switzerland, where I live. I’m not even sure what reminded me—maybe because I coach Hyrox athletes and everyone around me was signing up—but I decided to compete myself.

I improved my time a lot, realized I had real potential, and since I won that race, I qualified immediately for the World Championships. That was the moment everything shifted. I trained more specifically for Worlds in June, raced even better, and that’s when I knew I wanted to try to reach the elite level. It suddenly felt possible.

THL: A lot of athletes talk about their first Hyrox as a shock to the system. Was there anything that genuinely surprised you?

ES: Not really. It was the right amount of pain, and I loved it from the first moment. I’ve always gravitated more toward endurance than pure strength, and I enjoy pushing myself, getting out of breath, suffering a little. Hyrox clicked immediately for me. And because of my CrossFit background, the combination of movements didn’t feel foreign at all. It made sense to my body.

THL: What shifted in your training once you moved from CrossFit toward Hyrox? What did you have to change?

ES: The biggest change was adding a lot more running. After I finished CrossFit competition, I trained for an Ironman because it was a bucket-list goal. I spent a few months mostly on the bike and running, and once I did the race, I realized I genuinely enjoyed running. That made Hyrox a natural fit because of how much running is involved.

My Hyrox training looks very different from what most people do. A lot of athletes do mixed pieces—running plus several movements in a row, or big circuits with many stations. I prefer keeping things simple. I’ll focus on one or two movements at a time, target specific energy systems, and push myself in a very controlled way. I don’t do large circuits with every Hyrox movement in a single workout. That doesn’t give me the stimulus I’m looking for.

I coach people as well, and many enjoy following my plans because the approach is different. I run a lot, but mostly easy runs. I don’t really do intervals like most people. If I want something hard, I usually choose the machines in the gym. I still push myself, but not in that classic interval-running structure.

THL: In a race, where do you feel your strengths show up the most?

ES: Definitely toward the end of the race—sandbag lunges and wall balls. It’s funny because I hate wall balls. In training, they’re one of my least favorite movements. But in a race something shifts. The lunges are strong for me, and mentally by that point I’m really locked in, so I can push through.

In my last three races I’ve done the wall balls unbroken, which I’ve never done in training. That really shows how strong the mental side is for me on race day. When I train, I just train—I don’t try to simulate race conditions. I have hard sessions, but I don’t dig as deep as I do in a race. I like saving that final mental gear for when it actually matters.

I also like not racing too frequently. It gives me time to mentally reset. When I had two races within three weeks this season, it was intense for me.

THL: What’s going through your mind when it starts to hurt? Do you use any mental cues or specific self-talk?

ES: I don’t have a single mantra, but the thought I repeat is that I love the pain. I give myself a few easier days before a race so I feel prepared, and then when the race starts, I tell myself, “Now it’s time to suffer.” If I want to reach the goals I have, I need to go through that discomfort. During the race I remind myself how much I want it and how deep I’m willing to push. That feeling is something I genuinely enjoy.

THL: You talk a lot about fueling, both for yourself and in your coaching. How central is nutrition to your performance?

ES: It’s huge. I think it’s probably one of the strongest parts of my performance. I train a lot, so I need to eat well and feel good, and that’s something I pay close attention to with my clients. The most important thing is simply eating enough. Everyone has to figure out how many meals work for them and what timing they prefer, but overall, you need energy coming in.

I always make sure I hit my protein target, and then everything else is just about eating enough food. Sometimes even when I feel full, I know I need more so my body can handle my training load.

A lot of women feel restricted with food or afraid of carbs, and that leads to underfueling. If you’re underfueling, you won’t perform well. Your energy drops, your training suffers, and you feel it immediately. The key is understanding what your body truly needs for the work you’re doing. That’s the only way to perform at a high level.

You can follow Elli Stenfors on Instagram.

Workout of the Week: Hybrid Racoon Fitness Challenge

Dylan Scott, who finished 3rd at the 2025 Hyrox World Championships and has already qualified for 2026, is known for his intense workouts. On Instagram this week, he shared a challenge that will push anyone looking for some intensity in between races.

1. Assault or Echo Bike. Men: 500 calories. Women: 400 calories.

2. Run. Men: 10K. Women: 8.8K.

3. 150 Wall balls. Men: 20# to 10 feet. Women: 20# to 9 feet.

According to Dylan, the challenge is to finish in less than 70 minutes. But Dylan, one of the very best Hyrox athletes in the world, completed it in 68:37.

For a non-elite athlete, anything less than 85 minutes is seriously impressive. For men, that would require holding about 300 watts on the bike, running a 40-minute 10K, and then completing 150 wall balls in about 8 minutes. But really, finishing something like this in any amount of time is an accomplishment!

Hybrid Athlete of the Week: Ali Grace

When did you start hybrid training? I started in 2018 because I had never really worked out and wanted to lose some weight and get healthy — and then I quickly fell in love with it and it became a way of life.

Favorite race to date? I just did the AthHalf, a half marathon in Athens, GA, and it was so special because last October I was still in the hospital recovering from Guillain-Barré Syndrome. Last fall I was paralyzed, and this fall I raced — and PR’d — a half marathon. That is absolutely wild to me.

Do you have a race goal? I’m actually training for my first full marathon right now, which is at the end of January, but after that I’d love to do another Hyrox. I think with some focused training we could get our time down a good bit. In a world where I’m really locked in, I think 1:10 would be a huge goal.

Favorite station? This might sound boring, but I actually loved the Farmer’s Carries. And the sled push — can they be tied? I love the contrast of moving heavy weight between the runs; it feels like a treat.

Least favorite station? Wall balls. We didn’t train for Hyrox at all, so the first time I ever practiced a wall ball was in the warmup area. I have terrible aim. I can squat all day, but getting me to hit the target was a completely different story.

Things you wish you knew when you started racing? Our experience was unique because we really went into the race blind. We knew a few things from watching Instagram reels, but we didn’t have access to Hyrox equipment, and since we were both training for other things, we didn’t train specifically for it. The bar was low for how we’d do, which made the whole thing exciting because everything was new and we were truly just there to work out and have fun.

Fresh off his win at the Hybricon Games, he’s further distinguishing himself in a corner of the sport that looks very different from a standardized race like Hyrox. These multi-day, multi-event formats—GORUCK Games, Green Beret Fitness, Rally in the Valley—demand not only strength and conditioning but also problem-solving, improvisation, and the ability to stay calm inside chaos. They’re less about hitting splits and more about enduring whatever the course designers throw at you.

The Hybrid Letter spoke with Dylan about the skill he considers his superpower, how he balances training with family and firefighting, and why success in these events often comes down to the work you do long before race day.

This interview has been edited for length and clarity.

The Hybrid Letter: To begin, can you tell us a bit about yourself and how you found your way into hybrid competition?

Dylan Moralia: I’m a firefighter in Longmont, Colorado, and I’ve been involved in sports since high school. I actually started as the fat kid on the freshman football team who didn’t play a single minute because I was a terrible athlete. After losing some weight, I found rugby, which embraces all kinds of athletes. It’s a sport for misfits and hooligans who act like gentlemen on the pitch. I played throughout high school, college, and in men’s leagues until injuries pushed me to find a new outlet for my competitive side.

My brother started doing Spartan Races and was constantly on the podium, so I decided to give it a shot. That led me into OCR racing, where I realized I wasn’t the best runner but had strong overall fitness and could push through anything. When hybrid events like the GoRuck Games, Rally in the Valley, and Hybricon Games started showing up, I knew that was my thing. That’s what I train for now, and I love where I’m at today.

THL: What was the toughest part of moving from a team sport like rugby to competing on your own?

DM: The transition was tough. In rugby, your teammates always help balance you out—whether you’re fired up or struggling, they keep you grounded and push you through. But in hybrid racing, it’s all on you. You have to manage your own highs and lows, control your stress, and find your focus without that team around you. Good coaching makes all the difference, and I’ve been lucky to have Geiger Coaching with Ryan and Sarah guiding me. They not only give me the right programming but also help me develop the mental side, how to handle pressure, and come out on top.

THL: In these races, what do you think gives you an edge?

DM: After reflecting on the Hybricon Games, the thing I’m most proud of is my ability to adapt on the fly. In hybrid athletics, you’re often thrown into events you’ve never done before, like murder ball, which none of us had played or even knew the rules for. You just have to go all in and figure it out. A lot of athletes freeze or keep forcing a plan that isn’t working, but I’m proud that I was able to recognize when something wasn’t working, stop, and quickly adjust. I didn’t win that event, but that moment showed me I can stay composed under pressure, think clearly, and adapt no matter what’s thrown my way.

THL: How do you and your coach decide what to prioritize in training?

DM: That’s why I work with Ryan from Geiger Coaching. He knows my strengths, where I struggle mentally, and what specific events need work. After every race recap, he takes all those notes and builds my program around it. I rely on him to handle the programming so I can just focus on execution and give it everything I have. My day-to-day is simple: I take care of my twins, and when they’re asleep, that’s when I train.

THL: You’re known for your strength. Has that always been a natural part of your athletic profile?

DM: It’s funny—I always say I don’t like running, but I love trail running. If there’s a technical downhill course, I’d bet money I could beat almost anyone because I can fly down those hills without worrying about my safety. That’s probably the only part of running I’m great at.

I’ve always gravitated toward strength work because it feels primal. Lifting something heavy with raw power is incredibly satisfying. That’s what drew me in, and it connects back to rugby too. Rugby is all about moving people, using strength, and staying powerful. I wasn’t the most skilled player, but my brother and I were always the fittest on the team, able to keep the same intensity for a full 80-minute game. That’s what earned us our spots.

THL: What parts of your training do you think contribute most to your success on race day?

DM: That’s a tough question because every competition is so different, and there’s rarely one training day that directly translates to event day. You have to treat each session as feedback. If you have a great workout, take a mental snapshot of how it felt and what worked. If it’s a bad one, reflect on why and how you can adjust your mindset or approach next time. Training days are all opportunities—good ones remind you what’s clicking, and bad ones are where real growth happens.

THL: Is there an event that still stands out as a favorite?

DM: I have to shout out Matt Stevens—I love Rally in the Valley. But one that really stands out for me was an event by Green Beret Fitness, run by Greg, a British military guy who creates military-style challenges. For this one, my teammate and I had to carry a Concept2 rower up a steep mountain, row 10,000 meters at the top, then run it down, go up another peak, row another 10,000, and repeat for a third summit. It was a mix of running with heavy gear and rowing at altitude, and it ended up being the longest event I’ve ever done—around four and a half hours total. Rowing on top of a mountain three times with 360-degree California views was just unreal.

THL: And what about the most challenging event you’ve taken on?

DM: The GORUCK Games definitely stand out as one of the toughest and most memorable experiences I’ve had. I got a last-minute invite after asking my brother, who was already competing, to put in a word for me. About a month before the event, they said, “Just show up fit. We’ll tell you everything when you get here.” That’s how it works—you have no idea what’s coming, you just prepare for anything.

One event in particular still sticks with me. It was the fifth of the day, and they took us to the beach around nine at night. We were wearing weighted rucks—45 pounds for men, 35 for women—and they got us soaked in the water before telling us to start running down the beach. They said we’d eventually see someone who would either tell us to stop, turn around, or keep going, but we had no clue how far we were going. The first turnaround point was about four miles in, and everyone was relieved to see someone. We turned back thinking, “Okay, maybe this is an eight-mile run.”

But it just kept going. It was pitch black, my headlamp had died after going into the water, and I was running alone, completely blind. Around mile 10 or 12, I saw Jared Newby sprinting back and thought, “This is awesome, we’re turning around soon, and maybe we’ll get to drop the rucks!” A mile later, I reached the point, asked where everyone’s packs were, and he said, “What are you talking about? Keep going.” Turns out Newby was just sprinting that fast with his ruck still on.

My heart sank. I was exhausted, still running in total darkness, until I finally caught up to someone with a working light—thankfully, it was my brother. We ran the last four miles together through the pitch black, and honestly, that moment made the whole brutal experience worth it.

THL: You’ve been able to perform at a high level while staying healthy. What’s made the biggest difference?

DM: In the 15 weeks leading up to Rally in the Valley and the Hybricon Games, I really focused on staying healthy and consistent. I dialed in my nutrition and prioritized sleep, doing everything I could to improve recovery. I started going to bed and waking up at the same time every day, even on weekends, which made a huge difference. Fine-tuning my nutrition also helped—not just with cutting weight but surprisingly with sleep quality too. Even while in a calorie deficit and training hard, I was still able to perform well because I was finally getting proper rest. I also built a sauna in my basement, which has become a big part of my recovery routine. I treat it like free Zone 2 cardio—just sitting in there, getting my heart rate up, and letting my body reset.

THL: How do you balance your training with work and family?

DM: When I’m at the fire station, training is easy—I just jump in the gym and get a workout done. The only challenge is when I’m doing simulation workouts, like when I practiced “Shallow Grave” for Rally in the Valley. It’s a five-round workout, and by round three, you’re just praying the tones don’t go off. If they do, you know you’ll have to start over because it’s not a workout you can pause halfway through and pick back up. I remember one time finishing that sim completely wrecked, lying on the ground, and the tones went off. I ran to the unit drenched in sweat and probably looked worse than the patient we were responding to.

Working out at home is even easier. My days revolve around taking care of the twins and spending time with my wife, Victoria. Once the kids go down for their first nap, that’s my window to train. I know I have about an hour to lock in and get it done.

THL: What’s the hardest part of trying to compete at a high level while raising a family?

DM: The hardest part of training, especially with a family, is managing time away. Bringing my family to Rally in the Valley was amazing—they got to see me compete, and I could share those moments with them. But if I have to compete without them, it’s tough. I miss my kids and my wife, knowing she’s handling everything at home alone—kids, dogs, all the chaos—while still supporting me. She never complains; she just wants me to focus and do my best. It’s a rewarding experience, but there’s always that nagging feeling of not being home with them.

Science Corner: The truth about Zone 2

In Hyrox and other endurance sports, Zone 2 training is a hot topic. Zone 2 training is lower-intensity exercise performed below the first lactate threshold — or at about 75% of your maximum heart rate. On Instagram and in podcasts, Zone 2 is the optimal way to build cardiovascular capacity by increasing mitochondrial density and burning fat. Many people caution that exercising at slightly higher intensities — slipping into Zone 3 — gets you into a “gray zone” where these benefits do not accrue.

These concerns are not backed by science, according to a recent review by Canadian researchers. The review found no “substantive evidence supporting claims that Zone 2 is superior to higher exercise intensities for improving mitochondrial and fat oxidative capacity.” Rather, the evidence suggests that higher intensity exercise is more effective.

This means there is no reason to believe that slightly exceeding Zone 2 in your workout will make it less effective. Further, for the general population with lower training volumes, substituting higher-intensity work for Zone 2 exercise will likely result in less fitness.

This does not mean that Zone 2 exercise is not beneficial or important. For serious athletes, Zone 2 training is an essential tool to build volume without risking injury or burnout. It is also an excellent way for less active individuals to start exercising. There is nothing magical, however, about Zone 2 training.

Athlete of the Week: Cassandra Toural

Name: Cassandra Toural

Age: 28

Hometown: Madrid, Spain

When did you start hybrid racing? I started about a year ago when I first heard about Hyrox. It made me feel like an athlete again. I got back that spark and competitive side I hadn’t felt since high school.

Favorite race to date? My first Hyrox in Las Vegas in February 2025. I had back surgery 10 years ago, was bedridden, and had lost hope I’d ever walk again. After the surgery I had to relearn how to walk and move, and we didn’t expect much in terms of running or high-intensity work. I started training last August and decided to try a Hyrox, but I wasn’t 100% sure I’d be able to finish. My dad flew into Vegas to cheer me on, and we shared the biggest hug and tears when I crossed the line. It’s one of my favorite memories ever.

Do you have a race goal? I’m competing in Dallas, and my goal is to go sub-1:20 in the solo open. My first race was 1:28, so we’ll see!

Favorite station? The rower, because I can actually catch my breath. It’s the perfect moment to have a conversation with myself and see if I can push harder for the rest of the race.

Least favorite station? The sled pull. I find it challenging to keep my station tidy. The first time I did it, I tripped over my rope—not my finest moment.

Things you wish you knew when you started training? I wish I had understood running on compromised legs a bit better.

The Hybrid Letter spoke with Gabrielle about her evolution from bodybuilding to Hyrox, the mindset shifts behind her rapid progress, and what she’s learning as she tests herself against the sport’s toughest athletes.

This interview has been edited for length and clarity.

The Hybrid Letter: You’ve only been in Hyrox for a short time. What were you doing before you found the sport?

Gabrielle Nikora-Baker: I kind of stumbled into Hyrox, which has been both exciting and unexpected. Growing up, I always knew I had some natural athletic ability. I could run well, loved being active, and grew up on a farm in the middle of nowhere, which made organized sports harder to access. I’d jump into whatever came my way—a rugby game, a school cross-country race—and usually did well without much formal training.

In my twenties, like a lot of people, I got caught up in gym and diet culture. I was lifting to look a certain way, chasing abs, doing bodybuilding shows—until I realized that lifestyle didn’t align with me. I loved food too much, and I wanted to focus on performance instead of aesthetics. Once I shifted toward training for strength, I fell in love with getting stronger and seeing what my body could do, not just how it looked.

THL: So when did Hyrox enter the picture?

GNB: In early 2024, a friend asked if I wanted to do a Hyrox race in Melbourne. I had no idea what it was—thought it might be like CrossFit—but said, “Sure, why not?” I hadn’t done much running or cardio in years, but I trained for three months and did surprisingly well. That race was such a great introduction—tough, but it lit a spark.

Not long after, we decided to go after a sub-60 goal and kept competing in doubles. Eventually, I teamed up with Nicola, and on a bit of a whim, we entered the pro doubles division in Melbourne just two days before the race. I didn’t even realize we could qualify for the Elite 15, but we ended up winning and earning that spot. It was the hardest race I’ve ever done—full-on zone-five suffering—but it was also the turning point where I realized I wanted to take this sport seriously.

Since then, we’ve competed across Brisbane, Bangkok, Auckland, and Chicago, breaking the APAC doubles record multiple times. Chicago wasn’t our best showing for a few reasons, and Nicola’s been sidelined with an injury, but it’s all part of the journey. I’m still all in on seeing how far I can go in this sport.

THL: At what point did you decide to step out from doubles and take on the solo race?

GNB: Everyone had been encouraging me to do it for a while, but I kept saying no. Doubles already felt brutal—I couldn’t imagine doing it all on my own. Deep down, I knew I could, but I think the pressure of people expecting me to perform held me back. Eventually, I just thought, “You know what, let’s give it a go.”

After Worlds in mid-June, there was a race in Sydney two weeks later. I was still run down from travel and hadn’t been training consistently, but I finished with a 1:03—which surprised me. It actually felt manageable, and I realized I could’ve pushed harder.

Soon after, I started working with my coach, Beau Wills, who’s also an Elite Hyrox athlete I met while competing on the New Zealand relay team. Under his guidance, I raced again in Perth two months later and took more than a minute off my time. That race wasn’t perfect, but it motivated me even more. I “rage-booked” a ticket to Boston two weeks later, and that one was a breakthrough—I hit a new personal best and felt like I was tapping into my true potential.

Now, with another race coming up in Chicago, I’m focused on gaining experience and continuing to build. I’m still a rookie, but with my strength background, natural ability, and drive, I’m fully committed to the process—and that’s what keeps me going.

THL: What is it about Hyrox that’s kept you hooked?

GNB: There’s just so much to work on. If it were only running, I might get bored—but there are so many moving parts. It takes time to reach your full potential because there’s always something new to refine.

My stations are strong thanks to my strength background, but I’m not naturally very explosive. That’s been a big focus lately—developing more power and speed. Burpees, for example, don’t come easily to me. I’m not springy or fast in that movement, so I’ve been putting in the work.

It’s been rewarding to move away from traditional bodybuilding and focus on athletic, explosive movement. Every week, I feel like a student of the sport, constantly learning and evolving.

THL: What’s been the biggest change for you since you started taking it seriously?

GNB: Definitely mindset. After Worlds, when I decided to go all in on solo racing, something clicked. I bought all the Hyrox equipment, canceled my gym memberships, and started training from home in my garage. If you’d told me six months ago that I’d do that, I would’ve laughed. I used to think I couldn’t train alone—but a switch flipped.

It’s been amazing to step into this new version of myself. I don’t mind the grind or that it’s taking over my life right now. I’m all in, ready to work, and excited to see where it takes me.

THL: Does anything from your bodybuilding days still help you now?

GNB: Absolutely. Running is tough on the body, but my strength background gave me a huge advantage. I used to train legs two or three times a week, lifting heavy and doing a lot of unilateral work. That built a strong lower body, which made it easier to ramp up my running volume—from almost none to 60 or 70 kilometers a week—without injury.

My bodybuilding background also gave me good muscle balance and a high pain tolerance. I’m comfortable training to failure, which helps when you’re deep in the pain cave during a Hyrox race.

THL: You mentioned feeling pressure to perform—something a lot of athletes can relate to. How do you deal with that now?

GNB: I go into every race with the mindset that as long as I’m improving or learning—ideally both—it’s a win. I’ve only been in Hyrox about three years and raced three times, and each one’s been an improvement.

For example, with my upcoming race in Chicago, even if I don’t beat my last time, it’ll still be valuable. That’s why I’m doing it before Melbourne—to test pacing and refine execution. The community is also incredibly supportive. Even when things don’t go to plan, people lift you up. Just showing up to race is an accomplishment in itself.

THL: How has your approach to racing evolved as you’ve gained experience?

GNB: I’m still in the learning phase, which is why I’m racing Chicago. I tend to go out conservatively, thinking, “Pace yourself—it’s a long race.” But this time, I want to push a bit harder early and see what happens. If it doesn’t go perfectly, that’s fine—it’s all data.

I’ve realized endurance is one of my strengths, which is probably why doubles always felt so intense. It’s such a different energy system—fast, explosive, nonstop. I used to wonder how anyone did Hyrox solo, but once you do, you realize it’s about finding your rhythm. There are moments mid-race where I question why I’m doing this—but the second I cross the finish line, I’m already thinking, “That was incredible.”

THL: You’ve already raced alongside some of the sport’s best. What draws you toward competing with the Elites?

GNB: Honestly, I didn’t even fully understand how the Elite 15 worked until my first race. Someone told me, “Just get one more good time, and you might average into the Elite 15,” and I thought, really? If I’d known that earlier, I might’ve pushed harder!

It would be amazing to be the first Kiwi woman to make it. Beyond that, the level of dedication it takes to reach the Elite 15 is incredible. Only a tiny percentage of athletes ever get there—and the process of chasing it is just as meaningful as achieving it.

THL: What’s one workout you think every Hyrox athlete should be doing?

GNB: Threshold work. Everyone hates it at first—on the ergs or running—but it builds your engine and your mental toughness. A few months ago, those sessions felt impossible. Now they’re manageable, and I see the same with my clients.

Threshold training builds so much resilience. On race day, when your heart rate spikes, you can breathe through it because you’ve trained for that feeling. You’ve built the engine.

THL: Finally, what’s next for you?

GNB: With my ranking, I’m pretty safe for Melbourne, but I still want more practice. I’m still figuring out the best approach for me. My wall balls at the end have always been hit or miss—I’ve done them unbroken before, but in Boston, I was 20 seconds slower and had to break four times. I want to nail those and get a faster time.

All my other stations feel solid. I’m just building confidence, trusting the process, and curious to see how far I can go.

You can follow Gabrielle Nikora-Baker on Instagram.

Concept of the Week: Intrinsic motivation

At the Threshold Lab, Stephen Pelkofer — who ran a sub-58-minute pro Hyrox last weekend in Atlanta — talks about the difference between intrinsic and extrinsic motivation. Intrinsic motivation involves internal rewards like enjoyment and personal growth, while extrinsic motivation involves external rewards like trophies and praise on social media.

Pelkofer notes that a 2025 review of 97 studies found intrinsic goals drive “long-term commitment and performance” for athletes. Extrinsic goals “provide short bursts of motivation but ‘lack enduring influence’ on athlete engagement.”

Further, athletes focused on extrinsic goals had “lower self-confidence and perceived their goals as harder to reach.” Meanwhile, athletes more interested in intrinsic goals “felt more capable and in control.”

You can read Stephen’s full article here.

Hybrid Athlete of the Week: Jake Morsch

Name: Jake Morsch
Age: 29
Hometown: Morton, Illinois

When did you start hybrid training? I’ve been an athlete my entire life and have always viewed sport and fitness as part of a more holistic approach to health. My goal is to be fit enough to jump into any style of training and compete at a high level, and that naturally lends itself to hybrid training. I’m always looking for new and fun ways to challenge myself.

Favorite race to date? The 2025 Chicago Marathon. I ran with several friends, raised money for the Best Buddies organization, and had my family there to support me. It was an amazing weekend—the race atmosphere is second to none. It never hurts to run a PR, either.

Do you have a race goal? My next race is Hyrox Phoenix Men’s Pro in February 2026. I have a hard time setting strict time goals, but my aim is to improve on my last result: 1:01:41 at Hyrox New York 2025.

Favorite station? Burpee Broad Jumps. They suck, but I like that I can push a little harder here and really embrace the discomfort.

Least favorite station? SkiErg. Probably a less common answer, but I’m not a strong skier and tend to leave that first station feeling behind. It’s a mental battle to stay calm and trust there’s plenty of race left to catch up.

Something you wish you knew when you started racing? That training and racing are way more fun with others. Choose your training partners wisely and find people who push you to stay accountable and level up. A close second would be realizing how important recovery is—not every session needs to leave you wrecked.

The Hybrid Letter spoke with Geiger about the mental skills that sustain high performance, the balance between ambition and recovery, and what it takes to build a culture of genuine support in a competitive sport.

This interview has been edited for length and clarity.

The Hybrid Letter: Where did your fitness journey start?

Sarah Vanier Geiger: I actually began in a pretty unexpected sport—competitive fencing—which isn’t something you typically find in the middle of Kansas. But it sparked my love for high-intensity training and competition early on. I went on to study psychology in college and later in grad school, and that background has played a huge role in my success as both a coach and an athlete. It gave me a deep understanding of motivation—how to encourage the right behaviors, navigate setbacks, and bring out the best in people.

Interestingly, my career didn’t start in fitness at all. I worked in recruitment, helping people prepare for job interviews and matching candidates to what clients were really looking for. Then I met Ryan—and that’s when everything shifted.

THL: How did you find your way into hybrid training as an athlete?

SVG: I once heard that people who do CrossFit or hybrid sports often love the training even more than the competition, and that really resonates with me. For a while, I wasn’t doing much structured fitness—just playing soccer a couple of days a week with a club team. But when I started training again, I realized how much I missed that sense of intensity and purpose.

There was a time when I’d run track, play soccer, and fence, sometimes all in the same day. I craved that feeling again—that push toward something bigger. One day, I watched one of the CrossFit Games documentaries that the Buttery Bros made, and it just clicked. That was exactly the kind of direction and intensity I’d been missing.

At the time, Ryan was mostly coaching cyclists, triathletes, and a few runners, with just a couple of hybrid athletes on his roster. I loved what he was doing, so I asked him, “Can you help me?” And that’s really where it all began.

THL: What drew you to coaching?

SVG: It’s funny—I actually coach several athletes I also compete against. Three of them, in fact, are racing this weekend. People always ask how I balance that, how I can train someone and then race them. Honestly, I see it as the biggest compliment—to them and to me. If I can coach someone to be better than me, that’s proof I’m doing my job well and that I truly have their best interests at heart.

My psychology background definitely shapes how I coach. I’ve always been fascinated by why people make the choices they do—even small things, like why someone cuts you off in traffic. That curiosity carries into my coaching. I love helping athletes understand what drives them and channel that into tangible results, whether in competition or personal growth.

We have a really diverse team, but I tend to spend a lot of time diving deep with my athletes—sometimes even philosophizing on the phone—to get to the root of what motivates them.

THL: Why do people benefit from having a coach?

SVG: Every coaching relationship is unique. Some athletes come to me with no idea where to start, and that’s great—we get to build everything from the ground up. Others are former collegiate athletes who already know how to train and what hard work looks like. What they often lack is structure and organization. That’s where I come in.

I remind my athletes that while I may organize the training, they’re the ones executing it. My job is to ensure the sessions happen on the right days, under the right conditions, in a way that sets them up to perform their best. Coaching, at its core, is about helping each athlete get the most out of themselves on any given day—and that’s where it becomes essential.

THL: What are some common misconceptions about hybrid training?

SVG: Overtraining is a big one. In hybrid sports, there are so many elements to train that athletes often feel they need to do it all, every day. That mindset leads to burnout. There are only 24 hours in a day—you can’t fit everything in without something breaking down. The key is identifying an athlete’s strengths, keeping those sharp, and bringing up their weaker areas to match.

Many athletes think progress comes from adding volume, but real progress comes from smart structure and balance—how you organize training, manage intensity, and allow for recovery. There are times when higher volume and intensity make sense, but those periods are intentional and built into a broader plan that includes rest and recalibration. That’s what drives sustainable progress.

THL: What mental strategies do you share with your athletes?

SVG: I lean into principles of positive psychology—focusing on what makes us feel good and intentionally weaving that into daily life. That means emphasizing positive self-talk and pairing it with specific physical intentions.

When I was doing the HybridCon Games qualifier a couple of years ago, I looked at one event—a run into a dumbbell workout—and told myself, “I’m a hard worker.” That became my affirmation. I reminded myself that I had trained hardest on my running, so I could trust it. My plan was simple: hit the run at the pace I trained for, then attack the dumbbells, which I knew were a strength.

That mindset eliminated hesitation and second-guessing. I wasn’t thinking—I was just executing. I also talk a lot about intention setting: deciding in advance how you want to feel during and after an event, then aligning your effort and mindset to make that happen. When you combine clear intention with affirmation and presence, you build a mental framework that supports peak performance rather than undermines it.

THL: How do you help athletes bounce back from a bad race or result?

SVG: That’s something we navigate a lot—helping athletes see progress beyond just the final result. The great thing about Hyrox and other standardized races is that they let us analyze specific elements of performance. Even if an overall time isn’t faster, we can often point to improvements like a quicker run pace or stronger sled push. Those are real wins.

It’s easy to get caught up in total times or placements, but performance is multi-layered—progress doesn’t always show up as a PR. I’ve had to remind myself of that too. During the HybridCon qualifier this year, I wasn’t thrilled with my time. But when I looked closer, I realized I’d handled a squat volume I couldn’t have managed a year ago. That changed everything.

We track workouts in TrainingPeaks, which helps make that progress visible. Sometimes I’ll bookmark a tough session so that months later, when an athlete crushes something similar, we can look back and say, “Remember when that used to crush you?” Having a coach provides that outside lens—someone to remind you how far you’ve come, even when the leaderboard doesn’t.

THL: Tell us about the community of women you’ve built on your team.

SVG: It wasn’t intentional to have a majority-female coaching team or slightly more women athletes—it just evolved that way. But it makes sense. Women often have a process-oriented approach to training, which aligns perfectly with our philosophy. Our methods are rooted in structure, consistency, and self-awareness, and that mindset resonates with many of our female athletes.

Hybrid training can be solitary. Many of our athletes train alone, especially those in one-on-one programs. That isolation can be tough. Originally, our setup was “hub and spoke”—each coach communicated with their athletes, but the athletes weren’t connected to each other. We wanted to change that.

So we created the Ladies of Geiger Coaching Discord, a space for connection and support. It’s grown into a vibrant hub with channels for training advice, funny moments, recipes, even “Pets of Geiger Coaching.” What used to be a solitary pursuit now feels communal. We’re seeing meetups pop up in Austin, San Diego, D.C.—and before big race weekends, the Discord lights up with messages like “Go kick ass!” and “How can we watch the livestream?” It’s become more than coaching—it’s a family.

THL: How have you carried that community spirit into the workouts themselves?

SVG: We recently launched a new leaderboard through Competition Corner. Every so often we program leaderboard workouts for our athletes—it’s a great session and a chance to compare performances. The leaderboard brings together athletes of all levels in a motivating environment.

It’s also fun. It gives people a competitive edge without the pressure of race day. We call it the GPP—General Physical Preparedness—Leaderboard, and it’s quickly become a favorite. There’s even some lighthearted trash talk now and then. Watching athletes climb the rankings over time really highlights the effort and growth that define our community.

You can follow Sarah and Geiger Coaching on Instagram.

The business of Hyrox

Hyrox co-founder Christian Toetzke appeared on the Opening Bid Unfiltered and revealed some interesting details about the business side of the booming sport. Key takeaways:

Hyrox has not had any outside investment since 2019. From that point on, its growth has been self-funded.

In the 2025-26 season, Hyrox will put on 125 events for 1.5 million people.

Hyrox’s goal is to hold 150 events in the 150 biggest metropolitan areas in the world. So it has 25 more to go. After that, it will not expand to other locations, limiting its footprint to “tier one locations.”

Expansion will then involve expanding the number of days for each event. Toetzke describes the future of Hyrox as a combination of the New York City Marathon, the U.S. Open, and Coachella.

Toetzke suggests that live TV broadcasts of Hyrox events will be available within the next 12 months.

Hyrox is expected to generate at least $165 million in ticket sales this season. It makes additional revenue from sponsorships and merchandise.

You can watch the whole interview here:

Hybrid Athlete of the Week: Jack Woolsey

Name: Jack Woolsey
Age: 31
Hometown: Great Yarmouth, England

When did you start hybrid training? Since 2018, but Hyrox has been my main focus since June 2024. Growing up, I was a soccer player, so I’ve always been around HIIT, functional, or hybrid-style training—even before it was called that. I love the balance of strength, conditioning, cardio, and mobility. Getting better at all of those together is how I truly measure fitness—not just “I can lift a million pounds but can’t run a mile if my life depended on it.”

Favorite race to date? The 2025 Houston Hyrox Relay. It was my first time doing a relay, and I raced it with some close friends. It was a blast—and we even ended up winning!

Do you have a race goal? Right now, my focus is Hyrox Dallas. But next year I’m shifting gears into marathon and Ironman training. My top goal is completing my first 70.3.

Favorite station? The last one—always. Whether it’s RAM burpees in Spartan DEKA or wall balls in Hyrox, that’s where you find out how much grit you really have.

Least favorite station? The sled push. Somehow, my leg days always turn into a bicep workout.

Something you wish you knew before you started racing? Be kind to yourself. It’s easy to be overly critical and train from a dark place—I’ve done that plenty of times, and my results always suffered. Be happy and enjoy the ride.

The Hybrid Letter caught up with Learn to talk about the breakthrough, how he’s learned to race with patience and gratitude, and why he’s more driven than ever heading into the new season.

This interview has been edited for length and clarity.

The Hybrid Letter: How did you first get started in the fitness industry?

Cole Learn: About six years ago, my wife and I opened a gym in a small community called Saugeen Shores, in southern Ontario near Lake Huron. When we first started, it was just the two of us running small classes, with no real idea how big it could become. But over time, the gym began to gain momentum. We added another studio on the same property for boot camp sessions, then built an additional 7,000 square feet and opened a 24-hour gym—turning the place into a full-scale fitness center. Now, we offer everything from CrossFit and Hyrox-style classes to boot camps and a traditional gym space where members can train independently. It’s been incredible to watch it grow. I never imagined we’d reach this point, and we’ve kept reinvesting in the space. It’s become something really special for our community.

THL: And what about you personally—how did you make the shift from athlete to competitor?

CL: I’ve always been an athlete. I played football in university and grew up heavily involved in sports. In my late twenties, I found CrossFit and trained seriously for about seven or eight years, getting close to competing at the top level. My biggest challenge was always heavy lifts, which held me back a bit. So when I discovered Hyrox, it immediately clicked—I knew it was the right fit. Running had always been a strong suit for me, even without much specific training. I signed up for my first Hyrox race in 2023—it was a pro race—and finished in 1:02:24. At the time, I was frustrated not to break 60 minutes, but looking back, that’s a really competitive debut.

After that, I competed at the World Championships in France. It was a tough experience—I arrived just two days before, barely slept, and ended up pulling out halfway through. It was disappointing, but I learned a lot and came away with a deeper respect for the sport. I also got to represent Canada on the relay team, where we placed in the top five, which was amazing. I went back to CrossFit for a bit after that, but I knew Hyrox was where I wanted to focus. By 2024, I committed fully, dialed in my running, and trained more intentionally. That effort paid off: I ran a 57:56 in Houston and later a 55:30 in Boston—a huge leap forward.

THL: Was that race in Boston what you expected?

CL: Not at all—it was completely unexpected. I knew my fitness was in a good place, but I’ve always struggled with self-doubt and believing I could compete at the top level. So putting together that kind of performance was incredibly exciting. It gave me a huge confidence boost and lit a new fire in my training.

Coming from CrossFit, where most workouts are 15 to 20 minutes, jumping into an event that’s nearly an hour of nonstop effort was a massive adjustment. I just remember thinking how hard it was—but also how rewarding it felt. Looking back, part of what made that first race go so well was that I had no expectations. I paced myself intelligently and didn’t go out too fast, which let me stay consistent. In later races, I made the mistake of trying to start faster and hold it, and it backfired. Those experiences taught me a valuable lesson about respecting the race and learning how to pace it properly.

THL: Do you design your own training, or do you work with a coach?

CL: I’ve been working with Michael Sandbach for a couple of years now, and his programming has definitely shaped the way I train. I usually follow his blueprint pretty closely. He’s taught me a lot about structuring effective high and low days and balancing intensity throughout the week. That said, I adjust things based on how my body feels. I’ve become really in tune with what I need, so sometimes I’ll add volume or pull back when necessary. Overall, my training is about fifty percent his programming and fifty percent my own input—a blend of structure and intuition.

THL: What have you had to add or change in your routine to keep improving?

CL: Running is the main focus. When I started, I was doing around 30 to 40 kilometers a week; now it’s about 75, which feels perfect for me. I’ve tried higher mileage, but it just added stress without better results. After my race in Houston, I also started doing a lot more threshold work on the ergs—SkiErg, rowing, and Echo Bike intervals. I used to do easier-paced sessions, but now I focus on harder threshold pieces, and it’s made a big difference. That kind of work gives you the same cardiovascular stimulus as running, but with less impact, so recovery is faster and I can still make solid aerobic gains.

THL: How has your race strategy evolved as you’ve moved up in competition?

CL: My strategy always centers on getting through the SkiErg and sled push while staying in control. I can usually tell how the race will go based on how I recover afterward. If my heart rate comes down on the next run, I know I’m set up for a good race. If it spikes and won’t settle, I know it’s going to be a grind.

I like to start fast enough to stay near the front but not so hard that I blow up before the SkiErg. During the sled push, I take short, intentional breaks to manage my effort. My back-half stations are usually my strength. If I get to the burpees feeling good, I know I’ll finish strong. The lunges and wall balls don’t usually give me trouble—it’s just about getting there with enough left in the tank.

THL: Have you taken any risks in races that didn’t pay off?

CL: Definitely. Some of the top athletes can go out incredibly hard and somehow hold that pace—but that doesn’t work for me. I’ve learned I need to settle into the first few stations, find my rhythm, and then close strong. At the elite level, everyone approaches it differently. For example, in Dylan Scott’s last Hamburg race, he came out aggressive on the SkiErg, fell back after the sled push, then worked his way back into the top three. That’s more my style too.

It’s tough to hold back when the field goes out hot, but patience pays off. In Houston, I came into the sled pull in 12th place and left in second. Then I passed the last guy during the burpees and never looked back. For me, it’s a back-half race—if you can hold yourself together through those later stations, that’s where you win it.

THL: What excites you most about the possibility of racing with the Elite 15 lineup?

CL: Honestly, so many things. Competing at that world-championship level against the best in the sport is an incredible experience. I’ve also recently picked up a few sponsors, which has helped with travel and expenses—something I never imagined happening. For a long time, I didn’t think I’d reach a point where sponsors would be part of my journey, so it’s been surreal and motivating. The idea of potentially flying all the way to Australia for a race still sounds wild, but if I qualify, I’ll be there without a doubt.

THL: Do you prefer to race often or space them out through the year?

CL: This is the first season I’ve planned so many races close together. Normally, I like to space them out because when you’re racing every month, it’s hard to get a solid training block in. But this year, I knew I needed to break into the Elite 15, and the more opportunities I had, the better. Boston was such a surprise—I didn’t expect to run anywhere near that fast. After that, I immediately booked more races because I realized my fitness was peaking and wanted to capitalize on it. It wasn’t the original plan, but once Boston happened, I thought, let’s see what I’ve really got this year.

THL: Do you have any pre-race rituals?

CL: Nothing too specific. I just stick to my usual pre-race meal—something that sits well and gives me good energy about an hour before. What’s most important is taking a few minutes to think about what I’m grateful for: being healthy, being able to compete, and just having the chance to be out there.

I come from a background of drug addiction and spent a couple of years living on the streets, not knowing if I’d even wake up some days. So before a race, I remind myself how far I’ve come and that no result will ever define me. Early on in Hyrox, I used to put so much pressure on myself to hit certain times or placements, and it just created anxiety and burnout. But in Boston, I remember feeling completely calm at the start line—no nerves, just gratitude and focus—and it showed in how I raced.

THL: What are your plans for the rest of the season?

CL: My wife and I already booked a two-week scuba diving trip to the Maldives from December 17 to January 4, which throws a bit of a wrench into things. I honestly didn’t expect to break into the Elite 15 this quickly, so the trip was planned before that. The timing actually makes the Australian race appealing, since it’s around December 13–14. The idea would be to fly to Australia, race, and then head straight to the Maldives after.

Next month, I’ve got three more races: a doubles race in Dallas with Isaac Sanderson, then solo races in Atlanta and Chicago, where I’m hoping to post a strong enough time to make the Elite 15. If everything goes according to plan, I’ll be in Melbourne for the Elite 15 event. Phoenix probably won’t work timing-wise since I’ll be coming off that trip and won’t have time to properly prepare. If I don’t make it into the Australian race, that’s fine too—I’ll enjoy the Maldives, come back refreshed, ramp up training, and target the regional Elite 15 in Washington with the goal of qualifying for Cologne in April.

It’s full force ahead. Getting that time in Boston gave me a belief in myself I’ve never had before. I’ve always carried some self-doubt, but now when training gets tough, I think back to that race and remind myself how close I am to the top level.

You can follow Cole on Instagram.

New race: The Lifetime Games

A new hybrid race, the Lifetime Games, debuts this weekend in Milwakee, Wisconsin. Some top Hyrox athletes, including Lauren Weeks, Kris Rugloski, Terra Jackson, Dylan Scott, Jack Driscoll, and Austin Azar will be competing.

The format, which has 17 stages, features less running than Hyrox, and the runs are completed on a treadmill. It also incorporates barbell movements. On many stations, athletes have the option to perform fewer reps with a heavier weight or more reps with lighter weights.

For example, Stage 2 is a barbell deadlift. Men have the option of performing 45 reps of 225 pounds, 55 reps fo 185 pounds, or 75 reps of 135 pounds. Women can perform 46 reps of 165 pounds, 58 reps of 130 pounds, or 79 reps of 95 pounds.

Here are the full details (Men/Women):

1. Treadmill Run: 1,000M

2. Barbell Deadlift: Accumulate 10,000/7,500lbs

3. Row Machine: 1,000M/750M

4. Wall Ball: Accumulate 1,000/750lbs

5. Ski Erg: 1,000M/750M

6. Box Jump: Accumulate 1,000/700 inches

7. Treadmill Run: 600M

8. Barbell Shoulder to Overhead Press: Accumulate 6,000/4,500lbs

9. Row Machine: 600M/450M

10. Medicine Ball Box Step Over: Accumulate 600 inches with a 40-pound ball/Accumulate 450 inches with a 20-pound dead ball

11. Ski Erg: 600M/450M

12. Burpee Box Jump Over: Accumulate 600/450 inches

13. Treadmill Run: 400M

14. Dumbbell Ground to Overhead: Accumulate 4,000/3,000lbs

15. Row Machine: 400M/300M

16. Medicine Ball Over Shoulders: Accumulate 400/300lbs

17. Treadmill Run: 200M

There is $20,000 of prize money total, with the male and female winners receiving $5,000 each.

Athlete of the Week: Ashley Robert

Name: Ashley Robert
Age: 27
Hometown: McKinney, TX

When did you start hybrid training? After playing beach volleyball in college in 2021, hybrid training became the perfect outlet for me. I’ve always loved competition and the constant drive to become a better version of myself.

Favorite race to date? My first marathon in 2022, right after I moved to Austin. I went in with zero expectations—just hoping to finish—and somehow felt great the whole way. It was such a fun way to see the city, and the energy was electric.

Race goal? HYROX Pro Solo in Dallas. It’ll be my first Pro Solo race, and my goal is to finish under 1:10.

Favorite station? Burpee broad jumps, because that’s when people start to gas out.

Least favorite station? The sled pull—it’s heavy and deceptively draining.

Things you wish you knew before you started racing? Who you surround yourself with is everything. But don’t let comparison steal the joy from your own journey.

This interview was edited for length and clarity.

The Hybrid Letter: What got you interested in blood testing?

Robby Wade: My dad had a kidney transplant when I was a kid, and for years we had a dialysis machine set up in the living room. This was around 2000 or 2002, so he was filtering his blood at home. Mobile phlebotomists came over constantly, and one of our kitchen cupboards was full of dialysis supplies, blood pressure machines—everything.

In a way, our house was like a mini lab. So it never felt strange to me to be around medical equipment or blood testing; it was just part of daily life. My dad was a patient for most of my childhood, and that had a big impact on me. I’ve always been determined to stay healthy—to not be a patient myself.

When I think back on it, what stands out is that my dad didn’t necessarily make bad choices; he just didn’t know what he didn’t know. That experience shaped the way I think about health and knowledge today.

THL: Blood testing has become very trendy. Are there aspects of the industry and associated health claims that give you pause?

RW: Yeah, I think the thing to understand about me is that I have a pretty different view from a lot of people in the health space. I’m definitely not a biohacker. I’m a big believer in the fundamentals — you need to train, eat enough protein, get some magnesium, spend time in the sun, move more. I’m not one of those people with 35 different supplements.

Most people just need to get the basics right. And I also think the reason to be healthy 80 percent of the time is so you can have fun the other 20 percent — go out with your friends, have a couple of glasses of wine, enjoy life.

A lot of what’s happening in health right now feels a bit sterile, like it’s about being a hermit for as long as possible. That’s not interesting to me. I think you should optimize your health most of the time so that when those “when in Rome” moments come along, you can let your hair down and actually enjoy them.

THL: You’re an athlete — can you talk a bit about your background and how that’s influenced the way you think about health?

RW: My athletic background was kind of an accident. I got into it pretty late. I started doing triathlons when I was 28 or 29. Before that, I went to the gym and trained, but I never thought of myself as athletic. I had this idea when I was younger that people were just born with that talent — that you either had it or you didn’t. Eventually, I realized it’s more of an input–output thing: if you train hard, you get good. Obvious now, but it didn’t feel that way when I was a teenager.

Once I started triathlon, I took it seriously. I raced at the Ironman World Championships in 2024, finished as the top Australian in my age group, and ranked ninth in the world.

For me, the interesting part wasn’t just the competition — it was understanding what it actually takes for the body to perform at a high level. You can read about that stuff in books, but living it is different. Training and racing like that showed me what really moves the needle in human performance and what doesn’t.

I’ve kept at it because I enjoy it. I tend to gravitate toward longer, more grueling races — that’s probably just my stubbornness. I’m much more of an ultra or Ironman type than a sprinter.

THL: What’s a blood marker that people don’t pay enough attention to?

RW: One that stands out is thyroid function — especially free T3. It’s a really good proxy for whether you’re eating enough.

Most people hear constant messaging about eating less, but for athletes training a lot, not eating enough is often the bigger problem. That’s something I’ve noticed again and again. I was lucky in that I prioritized fueling and nutrition pretty early. But there’s a lot of body dysmorphia out there — this idea that eating more is somehow wrong. For sedentary people, maybe that makes sense. But for athletes, it’s one of the biggest challenges when it comes to recovery, injury prevention, and performance.

You can see all of that reflected in thyroid markers. When your thyroid slows down — what’s called low energy availability, or RED-S, relative energy deficiency syndrome — it’s basically your body saying it doesn’t have enough energy to run everything. It starts shutting down what it considers “non-essential” systems: bone remodeling, hormone production, fertility. It’s a signal that you’re under-fueling, and it’s more common than most people think.

THL: What are some other blood markers you think athletes could benefit from tracking?

RW: Testosterone is a big one, for a lot of reasons. Inflammation markers like CRP are also critical. Iron is huge. And vitamin D — that’s another big one people often overlook.

What’s interesting about vitamin D is how it ties to magnesium. Magnesium actually increases your body’s ability to absorb vitamin D, so when someone’s vitamin D is low, it’s often because they’re magnesium deficient. And that matters, because magnesium affects almost everything — bone health, energy production, recovery, muscle function. If you’re low on magnesium, your performance is going to suffer across the board.

THL: Many people only get their blood tested once a year, if that, through their doctor. What’s the benefit of testing monthly?

RW: Athletes have different problems than the average person. Do you have to test monthly? No, not at all. But it’s like tracking your sleep — you don’t need to, but if you do, you get better trends and a clearer picture to make decisions from.

People often underestimate how dynamic blood markers can be. Take iron, for example. If your iron is low, you can’t just take a supplement and assume you’ve fixed it. Absorption varies depending on your body — your size, weight, training load — so even if you increase your levels by 15 percent, you might still be well below optimal. It can take months of adjustment and calibration to get it right.

That’s where monthly testing helps. You start to learn patterns — when I do this, this happens. You can actually see how eating 1,500 more calories improves your thyroid, or how a change in training affects recovery markers. It creates a feedback loop where you’re not guessing anymore.

The other piece is accountability. If your coach tells you to eat more protein and you know you’ve got another test coming up in two weeks, you’re more likely to follow through. It becomes a bit of a game — you want to see improvement, not backslide.

For athletes, the stakes are higher. The cost of being out of range on key biomarkers can be real. Everyone says you can’t stay “optimal” all the time, but that’s exactly what athletes are chasing — staying as close to that line as possible, as consistently as possible.

You can follow Robby on Instagram.

Video of the Week: The surprising truth about heart rate zones and Hyrox

Heart rate training is very popular in hybrid sports, as it has proven highly effective in pure endurance events like running and triathlon. But in a new video by WOD Science, Gommaar D’Hulst explains how heart rate can be a misleading data point in functional fitness events like Hyrox. D’Hulst presents evidence that heart rate spikes while performing functional fitness movements like burpees or wall balls are influenced by body position and are not a clear indicator of intensity.

Hybrid Athlete of the Week: Amy Brown

Name: Amy Brown
Age: 45
Hometown: Pittsburgh, PA

When did you start hybrid racing? I’d been a marathon runner for years but always loved strength training. I was chasing a sub-3-hour marathon for what felt like forever. My strength coach mentioned HYROX to me back in 2022—he kept saying, “You’d be really good at this.” But I get so fixated on my goals that I didn’t want anything to interfere with my marathon training. He kept bugging me, and I finally said, “Okay, I’ll try,” but honestly, I had no real intention of actually doing one. Then a local gym hosted a comp in early 2024, and I signed up on a whim. I ended up winning and was immediately hooked.

I’ve always felt like I never quite fit into the marathon space—I was always bigger and more muscular than the women I lined up against who ran at my pace. So when I did my first race in NYC, I remember thinking, wow, this is where I belong. It blends the two things I love most—running and strength—so beautifully.

Favorite race to date? World Championships in Chicago this year. I was so grateful for the opportunity to race alongside the best in my division. I spent years chasing a marathon goal that never came to life, so finally reaching a big goal and realizing a dream felt incredible. It still feels surreal to call myself a World Champion. I never would’ve imagined that, after just one year in this sport, I’d be standing at the top of the podium.

Race goal? My main goal right now is to hit a 1:05, and I’m hoping to accomplish that by the end of the season. My next race is Atlanta, and I’m aiming to defend my World Champion title at Worlds this coming year. With the competition getting fiercer than ever, I know this is the time to step up and go into Worlds with full confidence.

Favorite station? It’s a toss-up between the SkiErg and the sled push. I love the first part of the race with the run–ski–run combo—coming from a long-time endurance background, that’s where I feel most in my element. But I also love the sled push because it’s the first point in the race where I’m really challenged, and it’s historically been one of my best-ranked stations.

Least favorite station? Without a doubt, the wall balls. I’ve worked so hard on them, even built up to doing huge unbroken sets in the gym. But no matter how much I practice, they always seem to humble me on race day.

Things you wish you knew when you started racing? I come from a high-volume marathon background, often running 80–90-mile peak weeks during training. I’m used to low and slow. But the intensity in HYROX hits differently—it’s not just running with strength work; you have to specifically train for that kind of effort. Even in races, it’s easy for my marathon mind to take over and not push as hard as I need to.

When I first started, I tried to keep my running volume at 50–60 miles a week, but I think that was actually holding me back. It wasn’t allowing me to get stronger where I was weakest—in the gym. Now, I only run about 30–40 miles a week, and I feel so much better. I’ve made way more progress this way. There’s a lot of mixed advice out there about how much volume you need to improve, but for me, less has definitely been more.

Now, as the founder of Ice Bath Boston & Breath, Lee takes an evidence-based approach to helping people regulate their minds and bodies—from athletes chasing performance to anyone trying to steady themselves under stress.

The Hybrid Letter spoke with her about the science behind cold exposure, how to use it effectively, and why recovery isn’t one-size-fits-all.

This interview has been edited for length and clarity.

The Hybrid Letter: How did you end up dedicating your professional life to breathwork and cold exposure?

Rachel Lee: After graduating from Villanova with a teaching degree, I taught for a few years. It was rewarding, but I burned out. I’d been doing personal training part-time, and after COVID, I realized I didn’t have to stay in one place anymore. My partner and I moved to Argentina, where I ran an online strength and nutrition business. Then we spent a year in Mexico.

On my second day there, some people invited me to an ice bath meetup. I remember thinking, I just left freezing Boston for the tropics—the last thing I want is to get cold again. But I didn’t know anyone, so I went. We were on a dirt road in Tulum, standing around this beat-up plastic tub full of ice. When it was my turn, someone coached me on how to breathe and focus. I stayed in for six minutes.

In that moment, I felt something I hadn’t felt in years—deep calm, self-confidence, peace. When I was 18, just six days after graduating high school, I lost my boyfriend in a car accident. The trauma led to years of anxiety and depression, and I ended up on a cocktail of medications: one pill to wake up, three to get through the day, and another to sleep.

So when a random tub of ice water gave me everything I’d been chasing for a decade, I needed to understand why. I committed to a 100-day experiment—ice baths and breathwork every single day. Gradually, I started to feel better. I talked to my doctor about tapering off my meds, and within four months, I went from four prescriptions to one.

That’s when I realized this wasn’t just personal—it was a new direction. I started studying the science behind breath and cold exposure and built my practice from there. Today, I run a one-on-one breathwork and ice bath clinic outside Boston, working with people on anxiety, panic disorder, and athletic performance. For me, these tools are a bottom-up way to reconnect with your body, regulate your mind, and move toward whatever goal you’re chasing.

The Hybrid Letter: For athletes, what are the main benefits of ice baths?

Rachel Lee: I like to think of ice baths as a practice stressor—a safe, controlled way to train your body and mind to handle curveballs. The cold immediately triggers your fight-or-flight response, and in that moment, you have to convince yourself to stay calm. It’s a mental reset.

Physically, the effects are just as powerful. Cold constricts your blood vessels; when you get out, they dilate again. That cycle helps flush waste products and lactic acid and gives you a big circulatory boost. It also elevates mood and focus through endorphins, dopamine, and adrenaline—all those feel-good, energizing chemicals.

And of course, it’s great for pain and inflammation management. The cold slows nerve conduction velocity, so it actually dampens pain signals for a while. That effect is temporary, but it’s incredibly helpful after hard training or competition when soreness and fatigue spike.

The Hybrid Letter: You often pair cold exposure with breathwork. How do they enhance each other?

Rachel Lee: Breathwork amplifies everything. It’s not just about oxygen—it changes how your whole body functions. When you train your breathing mechanics, you can run faster at a lower heart rate and even reduce injury risk.

The diaphragm, your main breathing muscle, also stabilizes your core—it actually contracts about 20 milliseconds before any movement. So when you improve how you breathe, you’re literally improving how you move.

Breathwork can also target different goals. Hyperventilation training clears a busy mind and prepares you for higher training volumes. Hypoventilation helps build tolerance to lactic acid. And slower, paced breathing—like five seconds in, five seconds out—activates recovery and calm before or after tough sessions.

Even in endurance sports like running or rowing, syncing your breath rhythm with movement can make you noticeably more efficient.

The Hybrid Letter: How should athletes integrate breathwork without overdoing it?

Rachel Lee: It’s actually hard to overdo breathwork—but you can overdo ice. Ice is a hormetic stressor, so you want to build tolerance gradually, the same way you’d apply progressive overload in strength training. The same goes for sauna exposure. Don’t jump into extremes—work up to them.

With breathwork, start by focusing on mechanics during rest days or pre-training. There’s even a paper we published in Frontiers in Physiology that grades your diaphragmatic breathing from A to F. Striving for an A makes a big difference.

You can also do inspiratory muscle training—basically resistance training for your breath. Devices like PowerBreathe are like dumbbells for your diaphragm, and studies show they can improve endurance and longevity.

Before workouts, focus on CO₂ tolerance work to prep your body. Afterward, use slow breathing to speed recovery.

The Hybrid Letter: What’s the best way to approach cold exposure?

Rachel Lee: Two to three sessions a week is plenty. I love pre-cooling—I used to have an ice bath right in my apartment, in front of the TV. When I moved in with my now-husband, I told him, “I come with an ice bath.”

Pre-cooling can extend your endurance and delay fatigue, as long as you warm up properly afterward.

There are three main variables to adjust: time, temperature, and exposure. A recent meta-analysis found the best results for recovery come from medium durations (10–15 minutes) at 41–59°F. But the key isn’t to suffer longer—it’s to recover faster.

The real goal is bringing your heart rate down efficiently. That’s why I built an app to track parasympathetic recovery—how quickly your body shifts into calm. At its best, cold exposure isn’t about toughness; it’s about regulation. It’s almost meditative.

The Hybrid Letter: How much time in the cold or heat is actually needed to see results?

Rachel Lee: There’s great research by Susanna Søberg published in Cell Press showing what I call the “magical numbers” for thermal stress: about 57 minutes per week in the sauna and 11 minutes per week in the cold, ideally spread over three or four sessions.

Temperature matters, too—dry saunas run much hotter than infrared ones, so tolerance will vary.

If you’re doing contrast therapy, alternating between hot and cold, that’s the most intense form. It’s amazing but a big stressor, so start short—don’t jump straight into 20-minute saunas and three-minute ice plunges, repeated three rounds.

And always end on cold if you can. It boosts alertness and energy. But keep your total stress load in mind: if you’re underslept, traveling, or peaking for a race, those are already stressors. Adding extreme temperature work on top can push you too far. The goal is to make these tools work for you—not to survive them.

The Hybrid Letter: Do men and women need to approach cold exposure differently?

Rachel Lee: That’s a popular question. Stacy Sims, who does amazing work in female physiology, often says women may not need to go as cold—and that’s based on mechanism.

The body produces heat two ways: through brown adipose tissue (which generates heat instead of ATP) and through shivering. Women tend to start shivering sooner—that’s really the main difference.

So, yes, women might not need as cold of temperatures, but there’s no strong evidence showing major differences in benefits or comfort levels between men and women. It’s mostly individual.

Some women I work with don’t get that endorphin rush unless the water’s around 40–45°F because they’ve built up such strong conditioning. For beginners, I start easy—maybe just sitting on the edge in scuba booties—and we work toward full immersion, lowering the temperature gradually. Once they build tolerance, they feel amazing.

The Hybrid Letter: Some athletes say they avoid ice baths because they don’t want to blunt muscle growth. Is there truth to that?

Rachel Lee: This is one of the biggest debates. Strength training causes microtears in your muscles so they can rebuild stronger. Cold exposure reduces inflammation, so the concern is that cooling down right away might interfere with that process.

But when you look at the research, results are mixed. Some studies show a tiny decrease in hypertrophy; others show none. Overall, it evens out to a net zero.

If you want to be cautious, just wait about four hours after a heavy strength session before getting in the cold.

For hybrid athletes, it’s a different story—because you’re combining strength and endurance work, cold exposure can actually be a huge recovery boost.

It’s also worth remembering that cold exposure spikes adrenaline slightly. So timing matters: morning or midday is great for energy, but right before bed, it can make it harder to wind down.

As with most recovery tools, it’s about knowing your body and using it in a way that supports—not sabotages—your goals.

You can follow Rachel Lee on Instagram or learn more about her work at Ice Bath Boston.

Tip of the week: SkiErg like the pros

Of all the exercises in a Hyrox race, the one where form varies the most is the SkiErg. There are many theories about what kind of stroke is most efficient.

On Instagram, coach Katty Weymouth demonstrates two contrasting techniques: one with longer, more powerful strokes and another with shorter, quicker strokes. Katty argues that elite cross-country skiers have figured out that shorter strokes are more efficient. Shorter strokes “keep the flywheel alive and your pace smooth.” She suggests a cadence of 40–50 strokes per minute, with stronger athletes at the lower end and smaller athletes at the higher end.

Athlete of the Week: Haley Smith

Name: Haley Smith

Age: 33

Hometown: Philadelphia, PA

When did you start hybrid training? Chris Beck, my coach and friend, opened his own gym in 2023—Arena Fitness & Performance—and introduced me to hybrid training, as well as Hyrox and Deka races. I loved it immediately. The training constantly pushes me to new limits. I played sports growing up and have always been competitive, so hybrid training gives me a way to keep being an athlete at this stage of my life.

Favorite race to date? The 2025 Hyrox World Championships in Chicago. The whole experience was incredible—being part of that event and racing alongside the best in the world. I had imposter syndrome the entire weekend but went into my first Pro Solo race just feeling lucky to be there.

Do you have a race goal? Next up is Hyrox Dallas—both Solo Pro and Doubles Pro. Ideally, I’d love to break 70 minutes in Solo Pro, though I’ve got some work to do! My partner and I are also racing our first Pro Doubles and hoping to match our Open Doubles PR of 1:05.

Favorite station? Probably the rower. It’s my most consistent station and gives me a chance to get my heart rate down a little.

Least favorite station? Lately, the sleds. The sled pull crushed me at Worlds, and then in Toronto, the sled push hurt more than usual. It can really be a toss-up—and the Pro-weight sleds just hit differently.

Something you wish you knew before you started racing? That progress isn’t always linear. Not every workout or race will feel great, and that’s okay. Each race teaches you something new about the sport and yourself. I wish I’d seen that more clearly early on.

We spoke with Dr. Perry about pushing past perceived limits, making effort feel easier, and keeping your threat system quiet.

This interview is edited for length and clarity.

The Hybrid Letter: How did you become interested in sports psychology?

Dr. Josephine Perry: I used to do Ironman racing, which for me has now been replaced by Hyrox. Back then, Ironman was the “one big thing” I trained for each year. I remember racing in Melbourne, Australia—the waves were terrifying. I was scared. Then the announcer said, “You can’t control the waves, but you can control how you feel about them.” That was a lightbulb moment.

It made me realize that if I thought differently about racing, I might perform better. Physically, I’m not built to be an athlete. I have scoliosis—my spine is twisted in two places, breathing is hard, and I’m often in pain. But that moment in Melbourne showed me I couldn’t change my body, but I could use my brain.

When I got back to the UK, I started thinking more about the role of the mind in sport. Thirteen years ago, there wasn’t nearly as much material on it as there is today, but I read everything I could. That’s when I discovered you could actually train to be a sports psychologist. I went back to university, did a master’s in psychology, and loved it. Then I did a sport psychology master’s as well. To fully qualify, I had to do three years of supervised practice. I committed to the process and never looked back.

THL: Through that process, what was the biggest shift in your thinking about athletic performance?

DJP: Our brains are designed to protect our bodies. At the core is the amygdala, whose job is to keep us alive—by predicting danger, triggering emotions, and activating the body to respond. One way it does this is by shutting us down earlier than necessary when it comes to physical effort. For most of human history, conserving energy meant survival.

THL: Why train your brain?

DJP: Because sport pushes us in ways our brains weren’t built for. The brain is constantly scanning for threats, trying to slow us down, control heart rate, conserve energy “just in case.” Physically, we can do more than we think—but our brains hold us back. Sports psychology helps athletes unlock that potential while staying safe.

THL: What do you notice in athletes who excel mentally?

DJP: Some people are naturally able to push incredibly hard—often those who are intelligent and perfectionistic. They set the bar high and work relentlessly. But even they battle their brain’s protective system.

Others are exceptional at overriding that system. Think of the Brownlee brothers dragging each other across the finish line—they’d trained themselves to push past shutdown.

One way to see it: in a VO₂ max test, when an athlete stops, convinced they’re done, muscle biopsies show about 30% of energy reserves remain. The brain has simply shut things down early. My work is about helping athletes access more of that reserve.

The latest theories say two things matter most: increasing motivation and reducing the perception of effort. Motivation takes you far. But once you’ve maxed that out, making the effort feel easier is the real unlock.

THL: How can athletes reduce their perception of effort?

DJP: By finding strategies that make things feel less hard, so the brain eases off. Caffeine works for some. For others, not at all.

Smiling is one of the simplest tools. When you smile, your brain interprets the effort as easier. In one study, cyclists shown smiling faces performed better than those shown neutral ones. In HYROX, smiling at spectators—and having them smile back—can give a real lift.

Chunking is another: breaking the event into smaller pieces. HYROX is great for this since you can take it station by station.

And sometimes it’s very individual. One of my athletes said, “When something hurts, focus on the parts of your body that don’t.” I tried it in a race. My back was in agony, but my feet felt fine. Shifting focus worked brilliantly.

THL: How do you help athletes overcome bad races or training sessions?

DJP: There’s a strong sense of redemption. They’ll remember how awful it felt and think, I am not going through that again. That negative filter—wired into our brains—pushes them to create a new strategy.

Scarcity also plays a role. Ironman races used to sell out in minutes, but now Hyrox has waitlists of 10,000. Just getting a spot raises the stakes. It’s not, I’ll do another one if this goes badly. Athletes feel a higher level of commitment—and with it, a powerful drive for redemption.

THL: How does goal setting impact psychology and performance?

DJP: The threat system is key. That’s the part of the brain that fuels negative self-talk, changes physiology, and makes you want to pull back. Outcome goals—I must podium, I must go sub-1:30—are one of the biggest triggers. They put the threat system on edge before you even start. A setback or two, and it tips into overdrive.

But if you show up with no identity tied to the outcome—say, you’re new to Hyrox—you’re free. There’s no expectation. That keeps the threat system calm.

That’s why I emphasize mastery over outcome. Focus on actions or qualities within your control: I want to persevere. I want to stay strong. These intentions guide you in a healthier way.

With outcome goals, if halfway through you realize you’re off pace, your brain says, What’s the point? I’ve already failed. But if your goal is, I want to finish all 100 wall balls no matter how long it takes, the threat system stays quiet. Ironically, that’s how you’re more likely to hit your performance target.

THL: What’s a typical conversation like with one of your athletes before a big race?

DJP: Three or four days before, we’ll do a confidence session. We don’t ignore outcome goals—you want to qualify for Worlds, or place top-10. That’s fine. But then I ask, What performance would it actually take to get there?

That’s where we shift to inputs: What’s in your control? Did you support your partner fully? When you wanted to stop, did you push harder? If your partner struggled on the sled, did you step in? Those are the behaviors you own.

If you don’t hit them, you roll them into the next race. But when you do, you know you’ve performed well, regardless of the scoreboard.

THL: What else do you encourage athletes to do around races?

DJP: I stress the post-race session. Many athletes hit post-race blues. You’ve built your life around that one day, and then—suddenly—it’s over. Even if you did brilliantly, there’s often a “what’s next?” crash.

The way through is to review what went well, plan improvements, and set new goals. That keeps you grounded, progressing, and avoids the emotional drop-off.

You can follow Dr. Perry on Instagram or read the 10 Pillars of Success.

A new elite layout is the first step in Hyrox’s push to become an Olympic sport

Hyrox co-founder Christian Toetzke has been open about his ambitions to have Hyrox included in the 2032 Summer Olympics in Brisbane, Australia. Toetzke noted that Hyrox is already more popular than some existing Olympic sports, like the modern pentathlon — an obscure event that features fencing, freestyle swimming, obstacle course racing, laser pistol shooting, and cross-country running.

Among the many requirements for Olympic sports is standardization. Today in Hamburg, Hyrox is debuting a new standard course layout for elite athletes in the year’s first major. The course, which will only be used for elite races, features a shorter 200-meter track, a special lane for farmer’s carry, and grandstands on both sides.

The races will be broadcast live on YouTube today at 9:30 a.m. Eastern (Women’s Elite 15) and 12:30 p.m. Eastern (Men’s Elite 15). The recording is available immediately after the event.

Athlete of the Week: Jessica Garcia

Name: Jessica Garcia
Age: 36
Hometown: Miami, FL

When did you start hybrid training? I started hybrid training after realizing I didn’t want to be limited to just one style of fitness. I began in bodybuilding, but I wanted more—I wanted strength, endurance, and functional capacity all at once. Hybrid training challenged me to move past aesthetics and become well-rounded: able to run long distances, move heavy loads, and stay resilient under pressure. It fit the mindset I’ve carried from law enforcement, the military, and motherhood: you have to be ready for anything.

Favorite race to date? My favorite race so far has definitely been a Deka Fit I competed in with my son. Sharing the floor with him, side by side as partners, was an experience I’ll never forget. We pushed each other through every station, celebrated the small wins as we went, and crossed the finish line taking first place together. Winning was incredible, but what meant the most was bonding over the work, the energy, and the spirit of competition. That race will always hold a special place in my heart.

Do you have a race goal? Yes—my current goal is to compete in the Women’s Pro division in Hyrox, the only division I haven’t done yet. I’d also love to race internationally one day and see how I stack up against athletes around the globe. My long-term vision is to keep proving that everyday athletes can achieve extraordinary things when they commit to the process.

Favorite station? The sled push. It’s pure grit and power—no shortcuts, no easy way out. It forces you to dig deep and trust the work you’ve put in. For me, it symbolizes the grind of life: heavy, hard, but always movable if you keep driving forward.

Least favorite station? Wall balls, for sure. They look simple, but when you’re fatigued, they demand perfect coordination, accuracy, and endurance. They’re a humbling reminder that even small movements require discipline.

Things you wish you knew before you started racing? I wish I’d known the importance of recovery, fueling, and pacing. Early on, I thought more training was always better. Over time, I’ve learned that nutrition, rest, and smart programming are just as crucial as hard work. I also wish I’d known how supportive and welcoming the hybrid community is—you don’t have to do this alone. Surrounding yourself with the right people makes all the difference.

The Hybrid Letter spoke with Gloria about how she found her footing in Hyrox, what it meant to represent Italy on the relay stage, and the mindset that keeps her locked in from the first lap to the final wall ball.

This interview has been edited for length and clarity

The Hybrid Letter: What kinds of sports did you do before Hyrox?

Gloria Corbetta: I’ve done sports my whole life. My mom was a runner, so I started running in elementary school—it was our bond. Later I moved to volleyball and played until I finished my degree. After school, I joined a gym and met people who were into Spartan races. I ended up winning the Spartan World Championship in 2023 in the 25–29 age group.

THL: How did Hyrox get on your radar?

GC: While I was at university, I started working at the gym as a trainer. I got into CrossFit and have been doing it for about ten years. Two years ago, I joined a new gym near my house. The coaches there had already done several Hyrox races and thought I’d be a good fit with my running background. I tried my first Hyrox in June 2024, won the open category, and from that point I put all my effort in that direction.

THL: What did you like about Hyrox when you first tried it?

GC: With CrossFit, every workout was different and every competition felt unpredictable. You could win one event, then finish last in the next. What I love about Hyrox is the standardization. You can track your progress over time and really focus on weak points.

The atmosphere is incredible. You’re running alongside so many strong women, everyone cheering. I’ve made great connections, and every race feels bigger than the last.

I also love the mix. It’s not just running, and it’s not just CrossFit. I’ve seen great runners struggle when they hit the sled, and strong CrossFit athletes get caught out by the running. You have to train for both.

THL: What do you think is your strongest part of the race?

GC: It changes from race to race, but the sled push is usually my strongest. At the World Championship, which was only my second pro race, I came into the zone and thought, This feels light. I did the first three lengths unbroken. I looked around and so many others were struggling. I thought, Okay, this is my moment. I finished the push, started running, and realized no one was leaving with me. That’s when I knew I had to hold the advantage and run hard.

I also love the lunges. I throw the sandbag on my shoulders and just hammer them.

THL: What does a typical week of training look like?

GC: I train twice a day, five or six days a week depending on the season.

Mornings are for running—sometimes a long easy run, sometimes threshold or hill intervals, which I hate but they’re necessary. That’s my endurance session.

In the afternoons I do Hyrox-specific training. I start with strength—deadlifts, back squats, bench press—then move to a short, intense workout and finish with core or accessory work. Some days I’ll do a full Hyrox-style session, 45 to 60 minutes with wall balls, sleds, burpees, everything.

Until recently I was doing all this while working two jobs—part-time trainer and part-time in a supermarket. I had to wake up early, get the first run in before one job, then squeeze another session in before the other. It was exhausting, but I made it work.

THL: What was it like participating in the World Championship invitational relay on Team Italy?

GC: I met [captain] Camilla Massa at the World Championship. Of course I already knew who she was—everyone does. When she invited me to join the Italian relay team, I was so proud. I thought, Oh my God, Camilla is asking me!

But it also came with pressure. We had about 60 Italians in the crowd, and I was one of the few chosen to represent. I did the sled push and the farmer’s carry.

It was my first relay ever, and way harder than I expected. You run 1K, do an exercise, rest a bit, then repeat. Everyone was sprinting. That sled push had to be unbroken. By the last lap my legs were finished. I tried to run but they wouldn’t move the way I wanted. Still, it was incredible to compete among the best in the world.

THL: Where does your mind go during a race?

GC: I try to stay completely focused. One lap at a time. I tell myself: breathe, relax, run your own race.

I never think about the whole event or what’s still to come. I break it down. During wall balls, I count in chunks: 10, 15, 20… At 60, then 70, I tell myself: only 10 more, push now. One rep at a time—that’s how I get through it.

THL: What are your plans for the next Hyrox season?

GC: The season in Italy starts in September in Rome. My main goal is to improve my performance, but I also want to try a new category.

I’ve teamed up with a girl to do Pro Doubles. We can’t in Rome because it’s the same day as the Pro Solo, but we’ll race doubles the following month.

I also really love Mixed Doubles. With a male partner, he usually pushes the pace on the runs and I stick close behind. I always perform better in that format. At Worlds, I did Mixed Doubles, but my teammate wasn’t feeling well. We struggled, but still finished seventh—a good result, though not what we hoped. Maybe next time.

You can follow Gloria on Instagram.

Shoe corner: A new contender for Hyrox racing

The most common shoes at Hyrox races are Puma (Deviate Nitro and Deviate Nitro Elite) and Saucony (Endorphin Pro and Endorphin Speed). A substantial number of runners also chose Adidas (Adios Pro) and Nike (AlphaFly, VaporFly, and Zoom Fly).

But a handful of the very top competitors opt for the Mizuno Wave Rebellion Pro. Three-time world champion Lauren Weeks and pro doubles world record holder Rich Ryan have both raced in the Mizuno Wave Rebellion Pro 2. Dylan Scott won a major and finished third at the 2025 World Championships in the older version of the shoe.

The Wave Rebellion Pro offers excellent grip for sleds and a carbon plate that delivers powerful energy return for runs. For most Hyrox racers, however, the Wave Rebellion Pro 2 is unusable. Mizuno has gone to extreme measures to provide a massive stack height — 61mm at the midfoot — while still conforming to World Athletics standards.

World Athletics limits the stack height to 40mm for road racing, measured at the center of the heel and the forefoot. So Mizuno just took a giant slice out of the heel and tapers the stack at the forefoot. This creates a massive bulge in the middle of the shoe. The newer Wave Rebellion Pro 3 has a similar geometry.

This can still work for Hyrox if you are a forefoot striker (which allows you to use the bulge like a trampoline) and can manage the balance issues on lunges and wall balls. But many Hyrox racers are midfoot or heel strikers, especially when fatigued, and already struggle to maintain their balance during lunges and wall balls.

Mizuno, however, has recently released a new version of the shoe called the Wave Rebellion Pro Low. It keeps the components of the shoe that work really well for Hyrox — great grip and a snappy carbon plate — without the funky geometry. The stack is still just about at the World Athletics limit of 40mm, but it’s distributed normally, creating a more stable platform.

It’s a strong option to consider if you’re looking for new Hyrox race shoes this season.

Athlete of the Week: Cliona McKinney

Name: Cliona McKinney
Age: 32
Hometown: Buncrana, Ireland

When did you start hybrid racing? My first race was a year ago in Singapore. I had only started training two months earlier, in July 2024. I was disappointed with my time, but it was my first race and I knew I had a lot to learn.

Favorite race to date? Perth Pro Women’s Doubles 2025. I had put in months of training for it, and the goal was to qualify in our age group—that’s exactly what we achieved. Our goal time was a little off, so there are still things to work on going into the next race.

Do you have a race goal? I’d love to try another solo race to compare with my first. Possibly Melbourne 2025.

Favorite station? In a solo race, definitely rowing—I’ve always loved it. In doubles, I like the wall balls because we work so well as a team. It feels great knowing that once you’re through them, just a few minute,s and the race is done.

Least favorite station? Burpees in a solo—they’re my worst enemy and take so much out of you. In doubles, it has to be the sled pull at pro weight. That’s the station I need to put more work into.

Things you wish you knew before you started?I wish I had realized from the beginning that it’s really a runner’s race. When you look at the top athletes, that’s where they shine. Running is the main area I can improve and make up time.

The Hybrid Letter spoke with Hidde about trading triathlons for sleds and wall balls, the running volume that helped him climb the Elite 15, and how he’s learning to manage fatigue without losing his edge.

This interview was edited for length and clarity.

The Hybrid Letter: Can you start by telling us a little bit more about yourself and your athletic background?

Hidde Weersma: I’m from Spijkenisse, near Rotterdam in the Netherlands, and I still live there. I grew up with my parents and two sisters.

When I was younger, I started with track and field, then switched to soccer. I was never a great soccer player—pretty good at running up and down the field, but that was about it.

Around 14, I started going to the gym and loved it. I enjoyed learning strength exercises and getting stronger. Eventually I dropped soccer to focus fully on training. But I missed the competitive side of things—the conditioning, the structure.

My sister was with a local triathlon club, so I tried it. After a month I was hooked and ended up staying. That’s where I first learned how much I enjoyed the mix of endurance and strength. Eventually, I discovered HYROX and made it my focus.

Because I was so into training and performance, I studied Human Movement Sciences at a university in Amsterdam. I wanted to understand the physiology behind it all. Now sport isn’t just my passion—it’s also my work.

THL: After your first HYROX, what made you feel like it suited you?

HW: It was the running fatigue—what hybrid athletes call compromised running. That’s basically what I had trained for five years doing triathlons.

THL: Was anything about that first race surprising?

HW: The accumulation of fatigue from all the different exercises. Not that your body breaks down exactly, but the way fatigue builds across the workout really caught me off guard.

I’d done some rough calculations and figured it would take me about an hour. I finished in 1:04, so I was pretty accurate. I wasn’t too worried going in—triathlon training had prepared me for an hour-long effort. But as the workout went on, it got much tougher than I expected. That accumulation of fatigue was the biggest surprise.

THL: This season you started to see solo success alongside doubles. What shifted in your training?

HW: Most of my sessions stayed the same—I was already doing a lot of low-intensity endurance. What I changed were my hard sessions. I started doing longer threshold work, more specific intervals, and more total volume.

The easy answer is more meters on the SkiErg, more burpees, more of everything. I shortened intervals but raised the pace so I could focus on both speed and movement quality. Now I repeat sets more often to build volume.

THL: How does your training volume now compare to when you started?

HW: When I started HYROX, I was running about 50 kilometers a week. Now it’s closer to 70. Some people do much more, but I still make time for hours on the bike. It’s low impact, and honestly, I enjoy it the most. I ride outside whenever I can—indoors only if absolutely necessary.

THL: What was your strategy for the solo race at Worlds this year?

HW: I wanted to start hard, but not too hard. As more of an endurance athlete, I know going all out from the start doesn’t work for me. But I didn’t want to fall to the back either, so I pushed a little harder than normal but kept it in control.

The SkiErg is one of my stronger stations, but I held back. I can comfortably pull 1:43 or 1:44 without blowing up, just steady.

On the sled push, my plan was to keep it controlled—get it moving, then take short breaks every six meters or so.

For the sled pull, I wanted to make a move. It’s one of my best stations, and I can push hard there and still run well afterward. I think I moved up into fifth or sixth during the pull.

From there, I just locked in. That was the plan: start controlled, go big on the sled pull, and see how it played out.

THL: Looking back, was there anything you’d change?

HW: With the fitness I had on the day, I did everything right—no regrets. But I can see weak spots with the lunges and wall balls, so that’s what I’m focused on improving. I don’t think you should ignore your strengths while working on weaknesses, though.

THL: What’s your approach to injury prevention in long seasons?

HW: First, make a logical year plan. If you try to race every major, you won’t be at your best for the last chance qualifier or Worlds. You need to be realistic—plan when to peak and when to rest.

Then, during the season, the key is listening to your body. Easy to say, hard to do, but it’s essential.

THL: What do you enjoy about doubles?

HW: Doing it with someone else brings a whole new dimension. Normally I see myself as an individual athlete, but in doubles the dynamic changes—you run faster, the exercises move quicker, and the energy is just different. It’s a lot of fun.

THL: What are your goals for next season?

HW: With the majors, qualifying is always the big question. You can keep working on improving your time, but you can’t control what others do.

If I could choose, I’d do the majors in Hamburg and Warsaw, plus the last chance qualifier in London, and then hopefully Worlds in Stockholm. Those are the big ones.

For Elite Doubles, my partner and I want to hit Hamburg, Warsaw, and London as well, and then qualify again for Worlds.

You can follow Hidde on Instagram.

Is Hyrox training good for your health?

The official recommendation for adults is to engage in 75 minutes to 150 minutes of vigorous-intensity aerobic activity per week, or 150 minutes to 300 minutes at moderate-intensity.

Many Hyrox athletes, even at the recreational level, train many hours beyond these recommendations to prepare for their races. But is training for 10 hours or more weekly good for your health? A massive survey of 116,221 adults suggests that there are significant health benefits to higher training volumes.

A study published in the journal Circulation found that "adults who worked out two to four times more than the recommended amount of vigorous physical activity —about 150 to 299 minutes per week—were found to have 21% to 23% lower risk of all-cause mortality." Similarly, "who performed two to four times above the recommended amount of moderate physical activity had a 26% to 31% lower all-cause mortality."

Further, the study found that combining high levels of vigorous and moderate physical activity, as many Hyrox training programs do, provides the maximum benefit. People who combined high levels and vigorous and moderate activity saw "the maximum mortality reduction” of about 35% to 42%.

Athlete of the Week: Bree Schrader

Name: Bree Schrader
Age: 31
Hometown: Amarillo, Texas

Why did you start hybrid racing? I did my first DekaFit in August 2024 and my first Hyrox in March 2025. I ran competitively through college and afterwards, but started to get burnt out on road racing and thought hybrid races looked like a fun new challenge.

Favorite race to date? Houston Hyrox this spring. I wasn’t sure what to expect since it was my first one, but I had a ton of fun and really enjoyed the longer stations and runs versus feeling like I was constantly sprinting through the Deka stations.

Do you have a race goal? Qualifying for Hyrox Worlds next year in Sweden, hopefully at Dallas this fall.

Favorite station? Probably the sled push. As a smaller athlete it’s not my strongest station, but it’s way more fun than burpees or wall balls.

Least favorite station? Wall balls. I haven’t been able to get into a rhythm during races, so I’m really trying to nail those down before the next Hyrox.

What do you wish you knew before you started? How important it is to feel your effort on race day and be flexible instead of hyperfocusing on splits. I’m very in tune with how hard I can push on the runs, but I’m still working on knowing how hard is too hard on some of the stations. Also, how much footwear matters! I definitely underestimated how much the grip of race-day shoes can affect the sleds.

Rylan Shadegg, a member of the Hyrox Elite 15 and a champion hybrid racer, died last Sunday. On Instagram, his family said that Rylan died "doing one of the things he loved most, running up mountains as fast as he could and then flying back down them."

Rylan was known both as a fierce competitor and a genuinely kind person. With teammate Ryan Kent, he finished third in Elite Doubles at 2025 Hyrox Worlds in Chicago. Rylan also holds the world record for Deka Fit (28:28), won two Deka Mile world championships (2023, 2024), and took home the 2023 Spartan Trifecta World Championship.

The Hybrid Letter interviewed Rylan in December 2023. In a previously unreleased excerpt, Rylan talked about why his training was different from a lot of other top Hyrox athletes:

One race is not that important to me in my life. Even if I win world champs — I truly believe that I have the capability to win Hyrox Worlds if I just focus on it. But I'm asking myself right now, now that it's an option, is that something that I actually want? Because it's tempting in life to just go after the coolest opportunities, and to forget what actually gives you peace inside and what actually makes you enjoy life.

Sky racing doesn't have a ton of money in it. Sky racing is not super well-known. You run up a super steep technical mountain, and you run down over and over for 15 to 30 miles. And I'm talking 9 thousand feet of vertical gain and loss in a single race, and sometimes even 15 [thousand]. That's super exciting to me. And also really fun for me to train for because I can run up a mountain with my wing and fly off and just do that on repeat. So if it's something that my body allows me to do, that is something I plan on doing.

You can read the full published interview here:

At the edge of endurance, Devon Levesque finds his peace

Devon Levesque has built a reputation on pushing limits. In 2020, he became the first person to bear-crawl an entire New York City Marathon, a feat that was both a grueling display of endurance and a public tribute to mental health awareness and suicide prevention. Since then, he’s co-founded Promix Nutrition and launched Runningman, a three-day festival that blends competition, community, and recovery. Whether navigating Everest, biking across America, or building wellness ventures, Levesque approaches challenge as both a personal test and a way to spark broader conversations about resilience and mental health.

The Hybrid Letter spoke with him about his path into extreme sports, how his advocacy took shape, and why—at the core of everything—he believes progress begins with just showing up.

This interview has been edited for length and clarity

The Hybrid Letter: You grew up surrounded by sports. How did that early environment shape your path into endurance?

Devon Levesque: My dad was a pro weightlifter, and so was my mom, so I’ve been playing sports since I was two. Growing up it was baseball, football, basketball—I was always moving. Running was part of that, and in Idaho and New Hampshire, where I spent most of my childhood, there was a lot of mountain biking too. I was drawn to the outdoors.

Endurance for me wasn’t marathons or races—it was playing football, basketball, and baseball all in the same day, then going fishing, biking, riding horses, helping with the cows, and still having the energy to sit down for dinner. That was my version of endurance: 15–18 hours of activity out in the country.

Honestly, I didn’t even know how long a marathon was until I signed up for one in 2020. I had to look it up and thought, “26.2? Why the point two?” So in the traditional sense, I’m new to endurance sports—five years in—but I feel like I’ve been building that kind of endurance my whole life.

THL: Most people ease into endurance sports. You go straight to the edge—bear crawls, Everest, biking across America. What pulls you toward the extreme?

DL: My “why” has changed. For the bear crawl marathon, it was specific: suicide prevention and raising awareness for men’s mental health. My dad took his life when I was 16, so that’s always been close to me. I wanted to shine a light on the fact that everyone’s going through something, and you don’t have to stay quiet. That was the motivator.

With other challenges—like Everest, where I was out for 47 days—it became about curiosity. We’re only here for a short time. If you’re lucky you live 80 or 90 years. Why not see what’s out there?

There’s also a mental health layer. Long efforts strip everything down. You focus on oxygen, food, keeping your body moving. All the other noise—bills, stress, the bank account—falls away. That presence brings calmness, and for me that’s ultimate strength: controlling your mind and just being.

Even biking across America, riding 100 miles a day with sore legs, you learn to manage only what’s in front of you. That simplicity is where I’ve found my why.

THL: You share these experiences so publicly. What do you want people to take from them?

DL: I hope it encourages people to be more vulnerable. Social media makes it look like everyone has perfect lives, and they don’t. I don’t mind posting about struggles. Life isn’t perfect and that’s okay.

When you really accept that, situations that used to feel overwhelming lose their weight. Vulnerability, especially around mental health, can save lives. At first I thought maybe my posts would help one or two people, but I was nervous to share. The opposite happened—opening up had a far bigger impact than I expected.

That’s the power of being vulnerable. It feels scary, but the ripple effect is huge.

THL: Out of all these challenges, which one pushed you to the absolute breaking point?

DL: The bear crawl marathon and Everest stand out.

For the bear crawl, I started at 5 p.m. in Brooklyn. By 2 a.m., I’d gone 11 miles and crossed the Brooklyn Bridge. It was freezing, I wasn’t even halfway, my headphones had died, and the friends walking with me started to peel off. I hit a wall and broke down. One buddy literally slapped me in the face and said, “Get it together.” That snapped me back. I realized how lucky I was just to be out there and kept moving.

Everest was another level. After summiting, I was coming down and hit a section—a ledge just wide enough for a boot. About 100 people were lined up, waiting to cross. I thought, This is it. I pictured my funeral, what my mom would say, almost made peace with dying.

My partner snapped me out of it. We squeezed past people one by one. It took 45 minutes to clear. Thirty minutes later, the section collapsed. Six to eight people died right where we’d been standing. That hit hard. It could’ve been me.

Those two moments reminded me how quickly things can swing—from breaking down to breaking through, from being alive to being gone.

THL: Runningman feels different from traditional endurance events. Why did you want to create it?

DL: You learn a lot about yourself in gritty challenges. There’s this idea of different kinds of fun. Type One is easy, like grabbing a beer. Type Three almost kills you. Type Two is my favorite—it’s brutal in the moment, like a marathon, but afterward you think, That was amazing. Type Two fun pushes you and teaches you about yourself.

Jesse and I believe in that. He calls it a misogi, a Japanese concept where you take on something with a 50/50 chance of success. Same idea. We’ve done plenty: biking across America, rim-to-rim in the Grand Canyon, 48 miles in 24 hours. Each is about testing yourself and building community.

That’s what we wanted for Runningman. Traditional races are just a day—you pick up your bib, race, have a beer, and go home. Ours is a three-day event where you actually spend time with people, build real relationships, and take on challenges together—cold plunges, long saunas, big runs, HYROX-style workouts. Do gritty stuff alongside others, and the bonds are stronger.

It’s also about community. Jesse and I don’t get to connect with everyone we’d like throughout the year. This event is our way of bringing people together, giving them Type Two fun in an approachable way. No first place, no last place—just you against the clock.

Community has helped me through tough times. Creating an event that combines challenge, fun, and real connection—that’s the point.

THL: Why do these long, grueling events create such tight communities?

DL: Because they’re built on values, not just industries. Maybe you’re into running, or family, or health, or giving back. That’s where the real connections happen.

When Jesse and I share our values, it attracts people who align. So when they show up, it’s not just a bunch of runners—it’s people with the same outlook. That’s why the vibe is strong.

And giving back is part of it. Many people who come are natural givers, and that creates camaraderie. We’ve never had fights or drama. People show up for the right reasons, and when you combine values, you get a community that meshes naturally.

THL: What would you say to someone on the fence about signing up for a challenge?

DL: Half the battle is showing up. I’m not a professional mountaineer. But if you show up to the mountain, take one step, prepare the best you can, you’ll make progress. None of it happens if you don’t first show up.

You’re not going to do that weekend ride if you don’t get yourself to the trailhead. You won’t experience the saunas, the cold plunges, the food trucks, or the runs at our event if you stay home. You have to be there.

Your body is smart. It adapts. It heals. It’s capable of more than people realize. The hardest part is usually just getting there. Once you do, your brain and body rise to the challenge. That’s why I especially encourage non-runners to come out.

THL: After Runningman, what’s next?

DL: A week after, Jesse and a crew are swimming 22 miles across Lake Tahoe. I’ll be paddle boarding alongside them. Then I’m heading to Denali to climb the highest peak in North America.

You can follow Devon on Instagram or check out Runningman.

Athlete of the Week: Chris Beck

Name: Chris Beck
Age: 35
Hometown: Doylestown, PA

Why hybrid? I love competition, and more than anything I love training with a specific focus. Hyrox, Deka, and now Deadly Dozen give me that structure and keep me dialed in on goal times.

Favorite race? Hyrox Chicago, and Deka World Championships last year. I was fortunate enough to make the elite wave for Deka but got humbled by several amazing athletes who performed at such a high level that day. You learn a lot when that happens — it definitely made me hungry to improve and get closer to their level.

Race goals? For Hyrox, I want to improve on my doubles PR of 54:28. For Deka, my goal is to place in the top five in the world in Deka Strong.

Favorite station? The sled push or the tank push—always.

Least favorite station? RAM burpees in Deka. They take your soul when you’re completely exhausted after the bike and the tank. The past couple of years I’ve hit a wall here and lost time.

Something you wish you knew before you started? How awesome and supportive the hybrid community is. The energy and encouragement at events is always incredible.

We chatted with Lizzie about her evolving training philosophy, the common mistakes athletes make, and how to build confidence for race day.

This interview has been edited for length and clarity.

The Hybrid Letter: Were you always athletic growing up?

Lizzie May: I was always active—football, volleyball, whatever was happening at school or university. But I never thought about training beyond just showing up to play. No sports science, no structured prep.

At university, I realized how little I knew. I’d run ten minutes on the treadmill, avoid the weight room because it felt intimidating, do a few crunches, and call it a day. And of course, the UK student culture of binge drinking didn’t help.

I grew up near Munich in a small countryside town, then went to boarding school in the UK at sixteen. Being away so young really threw me off, and my 20s were messy. I dropped out of university, moved to Thailand, and worked as a scuba diving videographer and instructor. It was fun but came with smoking, partying, and no real structure.

THL: When did fitness start to become more of your livelihood?

LM: Around 22, I started with a personal trainer. She was good overall, but I’ll never forget struggling with a Romanian deadlift and being told, “I don’t think you’re ever going to get this. Let’s just move on.” That stuck with me. It showed me how powerful a coach’s words can be.

I drifted in and out of training, still wrestling with body image. I worked a corporate job in London that I hated, then ended up at the front desk of an F45 because I loved the classes. Later I became a personal trainer in Germany. At the time, the culture was all grind: long sessions, endless sweat. In 2017, when Hyrox first appeared, I watched friends training for it—100 wall balls, heavy carries—and thought, absolutely not. That looks insane.

THL: How did you end up focusing on Hyrox?

LM: During COVID, I went to Thailand for a holiday, and when the world shut down, I stayed. I ended up opening a gym on a tiny diving island, which became my whole project. After a year I wanted more, so I moved to Bangkok, found an amazing CrossFit gym, and started coaching supplemental classes.

That gym launched Hyrox classes, and it just clicked. By then I had built a solid engine—anything between 20 minutes and an hour was my sweet spot. CrossFit workouts felt too short and explosive, but Hyrox was different: once I’m warm, I can just keep going. I fell in love with it, started teaching, and posting about it. That was just last May, and everything has grown from there.

THL: You now work with all types of Hyrox athletes full-time. What is your training philosophy when it comes to athletes training in this manner?

LM: It’s definitely still evolving, but my mindset around training has changed a lot in the past year. I went through two pretty intense periods of overtraining, where I believed more was better—double sessions, under-eating, heavy lifts followed by runs, and constant conditioning. I thought that was the only way to improve.

But recently, I had one of my best race experiences ever, despite only being in the gym twice a week for the month leading up to it. I had been traveling, in a new relationship, and honestly just resting more. I felt fresh, calm, and for the first time, I didn’t spend the week before a comp crying through every workout. It made me realize that once you’re two weeks out, the work is done. It’s no longer about pushing harder, it’s about sleeping well, eating enough, and recovering properly.

THL: Do you find that people often struggle with that same mindset?

LM: It’s a mindset I still struggle with, especially in a world where Instagram makes it look like everyone’s doing more, lifting heavier, running faster. But I’ve learned to stick to my lane and limit how much I consume from the Hyrox space online—it can be overwhelming and anxiety-inducing.

Now, as a coach, I see the same patterns in others. Clients say they want longer, harder sessions, but what they often need is balance. I’ve had conversations where it became clear that the hard sessions weren’t about progress, they were about stress release, guilt, or trying to prove something.

But that mindset becomes its own kind of comfort, even if it’s damaging. I’m learning that when life is stressful, the answer isn’t more training. Sometimes it’s dialing it back: taking a walk, moving gently, giving yourself space. Because training is stressful too.

Having something like Hyrox on the calendar has helped me think long-term. It forces me to ask: How is what I’m doing today going to affect me on race day? That structure has brought a lot more purpose to my training and taught me that performance doesn’t come from doing the most. It comes from doing what’s right.

THL: Are there other messages and trends that you have noticed with athletes when it comes to racing and training in this space?

LM: One big mindset I’ve had to unlearn is that harder isn’t always better. I was in an F45 class recently, and at the rowing station, every damper was cranked to 10. It’s so common there and honestly, I used to do the same thing. You think, “10 means harder, so it must be better.”

But now, every time I step up to the rower or SkiErg, I turn the damper down to a 2, 3, maybe 4. Because higher resistance doesn’t mean more effective, it just feels harder. And I think that’s part of the issue: people associate discomfort with progress.

Whether it’s a lack of education or just that grind mentality, it’s something I see all the time. But smarter doesn’t always look or feel harder. And learning to understand that has made a huge difference in how I train and coach.

THL: Are there any of the same pitfalls you hear when it comes to strategy?

LM: Another big lesson is the value of pacing. It’s that tortoise and the hare idea: slow and steady really does win the race. In Hyrox, especially if you're racing over an hour, it’s not about going out fast. I always tell people, take the first run and the SkiErg as your warm-up.

Unless you’re racing Elite15 and every second matters, your goal is to maintain consistent energy. I like to start at the back of the tunnel to avoid getting swept up in the sprint energy of the front. It helps me stay calm and run my own race. If you take it easier in the beginning, you’ll probably pass 10 people after the sled pull. It’s way more satisfying than blowing up early.

That mindset came through CrossFit. One of my coaches once told me, “If it feels too slow at the start, good. That’s your pace.” And it’s true. You want to feel steady in the first half so you actually can push in the final stretch. Not necessarily faster splits but better energy and form when it counts.

The same goes for running. I used to just chase a 5K PB every time I ran, and if I didn’t hit it, I’d feel like I failed. But that approach ignores pacing, technique, and energy systems. And after a while, progress stops. Now I help clients train across different zones, not just max effort every session. That’s how you raise the ceiling—by building the whole range, not just hammering the top end.

THL: Is there something you are always sure to include in Hyrox plans for those looking to compete?

LM: The things you should always be including are the non-Hyrox stuff. Specifically mobility for a lot of people. I used to neglect the boring, unsexy stuff: mobility, glute activation, and core strength. And that’s the stuff that matters most.

Hyrox is massively lower-body dominant, especially with all the running volume. And even if someone isn’t following a structured program, they're often adding classes, group runs, extra sessions—and it adds up fast. That means your foundation needs to be rock solid.

That foundation? It’s simple: mobility in your hips, ankles, and knees, and strength in your glutes and core. And not flashy strength—slow, controlled, tempo-based work, often with bodyweight or light weight. It doesn’t stroke your ego, but it keeps you healthy and moving well. I’ve had to learn that the hard way.

THL: How do you balance the strength work with all the conditioning required?

LM: The red line for me now is heavy lifting. I just don’t need to push those numbers anymore. Partly because I physically can’t, but mostly because I’ve realized there’s no long-term benefit in putting my body under that kind of strain. It doesn’t serve the bigger picture.

What is helping? Taking more rest days and training smarter. I’m only doing two run sessions a week, but I’m seeing progress in both because I’m giving my body time to actually adapt.

That’s what I’ve started building into other people’s programming too: simple, consistent structure. Nothing flashy. Honestly, it might feel repetitive or even boring at times. But it’s exactly what most people skip and exactly what they need to improve and stay healthy.

THL: How do you help clients and yourself overcome a bad race?

LM: It’s a brutal feeling when race day doesn’t go to plan—especially when you’ve put in weeks of work for one shot. But that’s the reality: it’s one day. And there’s so much that can feel just slightly off—your sleep, your food, your mindset. But here’s the thing: just showing up is huge. You’ve committed to something, trained for it, and put yourself through a high-stress, physical and mental test. Not everyone does that.

And honestly, I think the biggest progress comes from the races that go wrong. The sleds felt off, you took penalties, the run sucked. You learn so much more from that than from the ones that feel smooth.

The failure, the discomfort, the “I want to quit” moments, that’s what builds a stronger mind. It forces you to reflect, to adapt. That’s why I ask all my clients to fill out a race reflection after. Write it down, jot it in your phone, or replay the day in your mind. Where did you feel strong? What threw you off? What would you do differently?

Because in the end, this isn’t about chasing a time. No one else really cares about your result. Take the hard day as part of the process. It’s the hard races, the gritty, imperfect ones, that end up teaching you the most.

You can follow Lizzie on Instagram.

Video of the Week: The sprint to Hamburg

Elite 15 athlete Rich Ryan has launched a new YouTube series documenting his preparation for the first Hyrox Major of the 2025-26 Season, which will take place on October 3 in Hamburg, Germany.

In the latest installment, Ryan details his Zone 2 cardio training. He is tracking this closely and is averaging around 8 hours of Zone 2 work each week, including running, cycling, and other modalities. That constitutes 80% of his aerobic work, with the remaining 20% at Zone 4 intensity. Ryan is trying to boost his Zone 2 volume slightly so that he can increase his higher-intensity work while maintaining the 80/20 ratio. He believes this approach is superior to simply tracking the total miles at all intensities.

You can watch the full episode here:

Athlete of the Week: Delaney Nelson

Name: Delaney Nelson
Age: 32
Hometown: San Diego, CA

How did you get into Hybrid racing? I grew up in the pool, swimming competitively from age 5 through college. By the time I finished my senior year, I was burned out. I always said I was “a water athlete, not a land one,” but I didn’t want to see another pool again.

In April 2020, right in the middle of COVID, my husband and I found out we were pregnant with twins. Our boys were born healthy, but I gained a lot of weight, developed postpartum preeclampsia, and those first two years were a blur.

The turning point came with a New Year’s resolution in 2023. I was tired of feeling like a stranger in my own skin. I started with Peloton rides, stroller walks, and a garage workout group for moms. I puked halfway through my first class but kept showing up. That led me to F45, which introduced me to HYROX. I realized how much I missed competing—not just for my body, but for my mind, and to show up as the best mom I could be.

I ran a half marathon in October 2024 and loved training and racing again. When a friend mentioned HYROX, I thought, “Why not?” At first I was just running long miles and hammering workouts with no plan—definitely not sustainable—but it reignited my competitive fire.

Favorite race to date? Most people might expect me to say Vegas doubles, where we qualified for Worlds, or Worlds itself. But honestly, my favorite race was my individual in Vegas. It was only my third HYROX, and I went in with one goal: give it everything and have the best time.

When I crossed the line and stood on the podium with a 3rd-place banner in my age group, I was so proud. For so long I thought my competitive days were behind me, that I was “just a mom.” That race reminded me that the athlete in me was still very much alive. It gave me back a piece of myself I didn’t know I’d lost.

Now I race to show my boys what it looks like to chase your dreams, do hard things, and love what you do.

Do you have a race goal? Yes! In October I have a half marathon, and I’m chasing a sub-1:35. I’ve also got DEKA Miles and Strongs on the calendar, aiming to shave time and climb the leaderboard. For HYROX, the big goal is sub-70 Pro and making it back to Worlds—individually, in doubles, or maybe both.

Favorite station? Burpees. I know that sounds crazy. But they represent grit—you can’t hide, you just keep moving. Coming from swimming, I love the explosive rhythm, and once I lock in, I can jam them out. They’ve also become symbolic for me as a mom. Burpees are all about falling down and getting back up again, stronger each time. That’s been my whole postpartum journey. And honestly, loving the station everyone else dreads gives me an edge.

Least favorite station? Wall balls. They’re the final station when your legs are toast and your lungs are on fire. Missing a rep that late in the race is soul-crushing. They humble me every time. My coach and I have been working on my upper body this offseason, so maybe that answer will change!

Things you wish you knew when you started? That progress isn’t a straight line—some days you crush it, some days you don’t. A smart plan and a great coach make all the difference. Recovery and fueling matter just as much as effort. And the community is everything—people genuinely want to see you succeed.

Most importantly, being a mom doesn’t mean your competitive days are over. I thought I didn’t have the time, that I’d never bounce back. But here I am—training around my kids’ schedules, stronger than ever, and hearing my boys cheer for me is something I’ll never get over.

The Hybrid Letter spoke with Stephen about heat acclimation, what science says about its benefits, and how athletes can adapt safely and effectively.

This interview has been edited for length and clarity.

The Hybrid Letter: Can you tell us a bit about your athletic background and how Hyrox first got on your radar?

Stephen Pelkofer: I grew up obsessed with basketball. From age 10 into my early 20s, that’s all I did. I earned a full ride to Northern Michigan University, a Division II school, and played there for a year before transferring to UW Stevens Point, a Division III program. That was a much better fit—we won the national title my junior year, which was incredible.

After college, I focused on my career in data science but still played in a competitive men’s league. It was serious, but nothing matched the intensity of organized ball. I kept training hard but without a goal—mostly just to feel good. I wasn’t an endurance athlete.

One day, I was venting to my brother, who’s into CrossFit, about having nothing to compete in anymore. A couple of weeks later, he told me about Hyrox. I checked it out right before the 2023 World Championships in Manchester. I watched the livestream and was instantly hooked. You could tell how much of a grind it was, and I was drawn to that.

I started training right away, and my first race was in Dallas in 2023. I’ve been hooked ever since.

THL: You’ve been writing The Threshold Lab Newsletter. What motivated you to create that?

SP: In data science, I was always reading research and figuring out how to translate it into something non-technical audiences could understand. Writing made that even easier—you can refine, break things down, and explain them clearly.

I realized I had a knack for turning complex information into actionable insights. And I’ve always been obsessed with learning. In every job, the moment I stopped growing, I knew it was time to move on.

When I shifted to training, it felt natural to apply those skills to something I loved—understanding methodologies, experimenting with them myself, and eventually using them with athletes. I like the blend of “lab science” and “field science.” Learn something, apply it, see if it works.

I don’t claim to be an expert in one subject, but if you put in the time, you can build a solid understanding across many. That versatility—a big toolbox rather than one specialty—has been valuable.

THL: One of your recent articles is about heat acclimation. How does heat impact performance?

SP: Moving from Wisconsin to North Carolina was my first real exposure to Southern summers. I had a choice: complain about the heat or lean into it. That’s when I started digging into research.

I’d heard a few Hyrox Elite 15 athletes mention they were doing heat acclimation. Jon Wynn, for example, talked about using a core temperature sensor. That caught my attention.

There’s a lot of research on this, especially in cycling. That sport seems ahead of the curve on heat and altitude adaptation, maybe because performance is easier to measure or because there’s more money. Either way, the takeaway is clear: you can build adaptations quickly, often within two weeks.

THL: What benefits do athletes get from heat acclimation?

SP: One is an increase in blood plasma volume. Your heart can pump more blood per beat, delivering more oxygen to your muscles. Another is better thermoregulation—your body cools itself more efficiently. Well-acclimated athletes often sweat more, even in cool conditions.

Historically, research showed heat training improved performance in the heat. But newer studies ask if it also helps in normal or cool conditions. Results are mixed, but one cycling study showed improvements in both. That’s exciting for athletes like us who compete indoors, often in humid convention centers.

People also call heat training the “poor man’s altitude camp.” You don’t need to travel—you can just throw on layers or train in a hot garage.

THL: What takeaways did you learn from the research?

SP: Be smart about it. Hydration before and after becomes more important, and nutrition plays a bigger role. Most athletes do easy sessions in the heat, not high-intensity intervals. That makes sense—you still need to hit your hard sessions at the right pace or power.

So I add easy aerobic sessions in the heat—bike, rower, skier, or run. Since output doesn’t matter as much, you can train effectively while also building adaptations.

THL: How can athletes safely implement heat training?

SP: Start easy and short. Some elites will tack heat sessions onto long workouts, but I wouldn’t recommend that for recreational athletes.

If you’ve got an easy aerobic day—say 60 minutes of running or biking—move some of it to a hotter environment. Two or three times a week is a good start.

Try it for two to three weeks. Progress the time gradually, but don’t make it harder. Adaptations can happen within 1–2 weeks. Beyond that, the research is less clear, so don’t overdo it.

Start with 20 minutes twice a week. After two weeks, move to three sessions. Then test yourself in cooler conditions with a time trial or benchmark workout.

THL: What do you tell your athletes about running in the heat?

SP: Throw pace out the window. I love data, but this summer I made a rule: on easy runs in the heat, I don’t look at pace or power.

If you can run six-minute miles in a 10K, your easy runs might be 8–9 minutes per mile. If those slip to 9:30 in the heat, it doesn’t matter. Heart rate is naturally higher, so pace isn’t the point.

What matters is time—time on feet in tough conditions. Can you go from 20 minutes to 30 minutes over a couple weeks? That’s the progression.

THL: What about fuel and hydration?

SP: You should always pre-hydrate and pre-fuel. In the heat, electrolytes are more important. And pre-hydrating doesn’t mean slamming water right before—you need to build it up in the hours before, or even the day before for long sessions.

Research shows it’s crucial to get carbs in immediately after endurance sessions, ideally with protein too. That combo is key for recovery. In heat, you’re losing more water, so rehydrating afterward matters even more.

Most of us don’t have coaches monitoring us. But you can weigh yourself before and after. If you’ve lost more than 2–3% of your body weight, that’s a red flag—you need to refuel and rehydrate more.

Respect the heat. Don’t jump into 90-minute sessions every day. Be intentional with fueling and hydration, get ahead of the session, and nail that post-workout window with carbs, protein, and fluids.

THL: What warning signs should people watch for?

SP: Pay attention to how you feel. If you finish shaking, completely wiped, or overly fatigued, that’s a signal—take a day off, eat extra carbs, and hydrate.

Tracking helps. Write down what you did: water intake, electrolytes, body weight. Were you prepared, or did you just wing it?

It comes down to respecting the conditions and knowing your limits. My philosophy is: no single session matters if you can’t stack them over time. Consistency is what builds fitness.

So don’t crush some “hero workout” in 90-degree sun to prove something. Play the long game and give your body what it needs.

THL: Have you tried any products to track heat adaptation?

SP: There’s a product called Core—a thermal sensor that tracks core body temperature. I haven’t used it, but it’s interesting.

The gold standard is a rectal thermometer, which most people won’t do. Core attaches to your heart rate strap and estimates temperature throughout a session. Triathletes are using it for heat adaptation.

It’s not perfect, but paired with heart rate and pace or power, it gives a useful picture of how your body handles heat. It even provides a “heat acclimation” score.

I’d be surprised if more Hyrox Elite 15 athletes don’t start using it. Tracking internal data in real time and tying it to performance could be a big edge, especially in hotter races.

You can follow Stephen on Instagram or subscribe to his newsletter.

If you are reading this newsletter, you may be iron-deficient

According to scientific studies, an alarmingly high number of endurance athletes suffer from iron deficiency. One study of 193 serious young endurance athletes, for example, found iron deficiency in 31% of men and 57% of women. Another study of 38 runners and triathletes found similar levels of iron deficiency.

Several factors are at play. First, endurance athletes need more iron than the general population. The recommended daily intake of iron — 8 mg for men and 18 mg for women — is not sufficient for athletes engaged in hours of endurance training each week. Iron facilitates oxygen transfer and the production of red blood cells, so more iron is required to support higher training volumes.

Further, endurance athletes lose iron as a result of training. A small amount of iron is lost through sweat. Athletes engaged in a lot of running can also lose iron through foot-strike hemolysis, where the impact injures the capillaries in the foot. High-intensity training can also cause microscopic bleeding in the digestive tract, leading to iron loss through gastrointestinal bleeding. The loss from any one sweaty workout or long run is not large, but the iron losses can add up for athletes who train frequently. Exercise also results in the production of the hormone hepcidin, which inhibits iron absorption.

According to a November 2023 research paper, "high-intensity and endurance training, can result in a substantial depletion of the body’s iron stores with reductions of up to 70% observed when compared to the general population."

Even moderate iron deficiency can have a major impact on performance in endurance sports. Lower iron is associated with lower VO2 max, slower 2K row times, and overall decreased endurance capacity. Correcting iron deficiencies can result in improved endurance performance of 2-20%.

If you suspect you might have an iron deficiency, consult your doctor. Iron supplements are cheap and widely available. They usually can reverse exercise-related iron deficiency within a few months. But iron deficiency can also be related to other health issues. And there are potential side effects, including GI distress, and ingesting too much iron can be dangerous.

Athlete of the Week: Peter Edgar

Name: Peter Edgar
Age: 37
Hometown: Chatham, NJ

When did you start hybrid training? I started CrossFit in 2014 and have been training that way for over a decade now. Once I heard about Hyrox, I began adding running into my training. My first Hyrox was DC in 2024, and I’ve been hooked ever since. I think I’ve done over 10 at this point.

Favorite race to date and why? World Championships doubles this year with my partner Beau. We were able to podium in by far the hardest competition we’ve ever faced in the 40–49 age group, and got that third place for the U.S.

Do you have a race goal? Next goal is to qualify for the 2026 Hyrox World Championships in Stockholm. Longer term, I’ve got a lot more work to do, but a sub-60 solo pro would be dope.

Favorite station? Wall Balls. I guess I like them from my CrossFit days, but also it’s the time in the race to empty the tank and give everything you have left.

Least favorite station? Burpee broad jump. The run after suckssssss.

What is something you wish you knew before you started training and racing? From a training perspective, I wish I knew earlier the importance of Zone 2/easy workouts. I was going too hard too often. From a racing perspective, the biggest thing is remembering to have fun and not get too caught up in results and times. If it’s not fun, we’re not doing it right.

It was an electric weekend that took many by surprise, coming after a season shadowed by injury and the frustration of dropping out of last year’s Elite 15 race in Nice. Wenisch, who once abandoned the village running track for friendship and football, now thrives on the pain and pressure of racing at the absolute limit — trained, as he puts it, to “feel cozy in the red zone.”

The Hybrid Letter sat down with Wenisch to unpack the lessons he’s learned in the unforgiving world of hybrid competition, his fiercely aggressive race strategy, and the ruthless mindset that propelled him from provincial track talent to the new world champion.

This interview has been edited for length and clarity.

The Hybrid Letter: Let’s start at the beginning: Tell me about your background in sports.

Tim Wenisch: I grew up in a small village near the Alps—very close to nature. As a kid, I played football and tried all kinds of sports: tennis, skiing, biking. Later on, I stuck with football, and my dad noticed I had a knack for running. That led me to join our village’s track and field club. I raced 800m and 1500m, and eventually made it to the German youth national championships for the 3000m when I was about 15 or 16.

Balancing school, sports, and friends was tough. Coming from a small village, I lost friendships because running kept me away on weekends; my friends were off partying, while I was competing. By 18, I stopped running—I just wasn’t happy. I rejoined the local football club and spent a few years reconnecting with friends and enjoying those relationships.

After a while, I needed something new. At the gym one day, I came across a German magazine called Fit for Fun. There was an article about a sport called CuRox—before it was renamed Hyrox. I wanted a new goal, wasn’t satisfied just running. I had tried CrossFit, but the focus on strength didn’t suit me. I missed competitions, so I signed up for my first Hyrox race in Hamburg in 2018. From then on, I was hooked.

THL: What was it about your first Hyrox race that made it stick?

TW: My first race was intense. I weighed only 63kg, which is light, and I chose the Pro category. It was tough—the lanes were 25 meters, so the sled pulls were brutal. But Hyrox was the first sport that brought together everything I loved training. That mix was addictive.

THL: How did your training shift once you committed to Hyrox?

TW: I had to add a lot of station work. The compromised running was also something I wouldn’t normally do because why train running on heavy legs when you want to just get faster. It doesn’t make sense. But those were two things I had to implement in my training.

THL: You’ve had to push through some injuries in recent seasons. Can you talk about that?

TW: Both injuries stemmed from pushing too hard. I developed a bone marrow edema in my hip—too much intensity, especially when paired with running. With all the impact on tendons and bones, it added up. My big mistake in 2023 was running 100km a week alongside tough workouts. I learned I can’t maintain that high volume with station work and heavy-impact strength.

Once my hip healed, I ended up compensating, which led to an injury in the other hip. I started getting cortisone injections, and that’s when I discovered my blood is a bit thicker—I developed thrombosis 10 days before Worlds in 2024. Now, I always wear compression socks.

THL: What did you change this year to keep injuries at bay?

TW: I realized I can’t keep raising both volume and intensity. I started prioritizing recovery. If my recovery’s faster, I can handle intensity better. I now see a physiotherapist twice a week for mobility and keep my run volume lower. My weekly mileage is capped at 80 or 90km, and I add bike volume instead.

THL: Did scaling back your training mean sacrificing anything?

TW: Reducing my running mileage let me ramp up my strength work. Running is tough on your whole body, especially tendons; biking gives great aerobic stimulus without the impact. The key is hitting my threshold and speed workouts each week. Those sessions are vital; the rest of the week, I keep it easy.

THL: Has charging out front always been your strategy at big races—like Worlds?

TW: I run in that way because I want to win. But a little deeper than that, I don’t want to change anything because I started Hyrox to have fun. When I am on the start line, I want to give everything I have that day. That is why I am so aggressive. I always say all or nothing because I don’t race for a place, or for money, or for my sponsors. I want that feeling when you cross that finish line in the first position. That feeling is addicting.

In Chicago, I started fast because my running was at its peak. If I push the pace, others are forced to keep up and often overpace themselves. It’s risky, but at Worlds, it was my best strategy. Plus, it’s a way to show confidence—to prove you’re ready to suffer and really race.

THL: How do you train for living on that edge—the “red line”—but not going over it?

TW: I train a lot of compromised running at 90-95% of my max heart rate. You have to be comfortable in discomfort and want to step into that red zone. Once you’re there, you have to learn to feel cozy. You remind yourself not everyone can stay in that zone—it’s so painful. If you want to win, you have to learn to suffer.

At this level, you have to be a little crazy. For me, it’s all about mindset.

THL: Are there mental tricks you use to stay sharp during a race?

TW: The most important thing is to be present. In the past, I'd get lost thinking about the next station or the next run. Now, I train my mind to stay exactly where I am—focused on the current moment.

THL: Let’s talk about those wall balls at Worlds, when Hunter started gaining on you—what was going through your mind?

TW: I didn’t realize how tight it was until I watched the recap. When I got to wall balls, I was surprised to see Hunter arrive when I was at about 20 reps. You start calculating in your head—20 wall balls is about 40 seconds. I figured with a four-minute wall ball station, I'd have enough time.

I expected Hunter would take at least one break; I didn’t plan for him to go unbroken. Seeing his rep count climb, it was tough to stay relaxed. My own wall balls are usually very clean, but the risk of a couple no-reps grows when you get nervous or tired. That’s why, toward the end, I took a few very short rests. Ultimately, it came down to five seconds to claim the World Champion title. Next time, I’ll make sure to go unbroken to be safer.

THL: In Elite Doubles with Jannik, you picked up a couple of time penalties during burpees. How did you adjust your strategy?

TW: The penalties hit hard. At first, we thought a 30-second penalty could drop us several places. But we saw other teams getting penalized, and just went flat out. We built a gap—especially after Kent and Rylan made mistakes on the farmers' carry. That’s when we realized we actually had a shot at winning.

It was a real surprise. There were so many strong teams in doubles, including athletes who hadn’t raced in other events that weekend. Our time wasn’t exceptional; I think a lot of athletes were simply sore and tired. It ended up being our day.

THL: What’s your top priority for next season?

TW: Unbroken wall balls—and more confidence in wall ball wars. That one change will define my whole race, because that station is always on my mind. If I’m more confident with wall balls, I can run faster, hit stations harder. I still hold back, sitting at 80-90% out of respect for that final station. In Chicago, I didn’t go all-out because I knew I had to survive a war with Hunter looming behind me.

I’ll practice wall balls a lot, and with the help of my coach, aim to go unbroken. That’s the key to racing faster overall.

THL: When does your new season start?

TW: My next race will be the major in Maastricht. Elite Doubles qualification works differently, so my first big race for that will be in Hamburg. It feels far away, but it isn't. I always tell my sponsors that I need at least 10 solid weeks of preparation. For me, that meant starting up at the end of July. It happens quickly.

You can follow Tim on Instagram

Science corner: Embrace the heat

It is the dog days of summer in the Nestern Hemisphere, which means hybrid athletes who want to train outside are subjected to hot and humid conditions. One option is to take refuge in an air-conditioned gym. But research shows that exposing yourself to heat can improve your performance even if you are ultimately racing indoors.

A study of cyclists found that 10 days of intentional heat exposure (training in 104°F or 40°C) improved V02 max and lactate threshold in cool conditions by 5%. This represents significant gains in the key metrics that impact performance in endurance sports. The physiological impact is similar, although not quite as pronounced, to training at altitude. To adapt to the heat, your body creates more blood and red blood cells.

Experts recommend starting with 30 minutes of heat exposure at a time and focusing on staying hydrated.

Athlete of the Week: Samantha Snukis

Name: Samantha Snukis
Age: 39
Hometown: Saint Clair, PA
Current Town: Lititz, PA

When did you start hybrid training? I officially started hybrid training in January 2025, but in a way, it began years earlier. My brother used to put me through what we now call hybrid workouts—tons of burpees and farmer’s carries. I thought he was crazy at the time! He was ahead of the curve, doing CrossFit-style training before it really caught on in our area. After racing professionally as a triathlete since 2019, I found myself craving something new. I needed a break from the triathlon routine, and Hyrox offered the perfect challenge to reignite that competitive spark.

Favorite race to date? I’ve only raced twice so far, but I’d have to say my first race—the North American Open Championships in Washington, DC. It was such an amazing experience and so much fun. First races are always special!

Race goal? My goal is to PR in both the PRO and OPEN categories. I don’t have a specific time in mind—any improvement is a win.

Favorite station? All the ergs! I’ve got a strong running base, which helps, and being tall with long levers definitely works to my advantage.

Least favorite station? BBJ—gross. I need a lot of work there.

Things you wish you knew when you started racing? Strength is a huge part of Hyrox racing. You can be one of the most accomplished runners, but that doesn’t always mean you’ll rise to the top of the Hyrox field.

Although her solo race in Chicago did not go according to plan — Kris was unable to finish — her journey to the start line is a case study in grit and perseverance.

The Hybrid Letter spoke with Kris about her Barcelona breakthrough, what it means to race without expectations, and why, in her words, “what you say to yourself matters.”

This interview has been edited for length and clarity.

The Hybrid Letter: Was the Barcelona Last Chance Qualifier always on your mind to race?

Kris Rugloski: I wanted to race a major this year. Coming back from injury, I didn’t want to have any expectations. But based on my times last year, I qualified for the Amsterdam Major—the first one this year. By the time they announced it, I already had work scheduled, so I couldn’t make that one. For Hong Kong, I was 22nd on the roll-down list. I even bought a fully refundable ticket, thinking if someone dropped, I could be there in two days. But I didn’t qualify.

Then I raced in Germany and hit a new PR, hoping it would get me into Vegas. It’s kind of my hometown race, and I’ve had good luck there. But my time wasn’t fast enough to make the Elite 15, so Glasgow was out too. I had already scheduled Barcelona but hadn’t fully committed.

A month out, after qualifying for Elite Doubles in Houston with Kayti—and going sub-60 with my little brother—I told myself, Okay, you're fit. We’re going to Barcelona. By then, I was all in.

THL: How did you feel lining up at the start line in Barcelona, with so much on the line?

KR: Honestly, I had zero expectations. I didn’t even take time off work—I worked four days, got off Thursday, flew to Barcelona, and landed Friday night for a Saturday evening race. I try not to overthink travel. People stress about planes—getting sick, jet lag—but I see it as 10 hours of relaxation I don’t get in my daily life. I read, nap, drink a lot of water. I eat all the airplane food. When I land, I switch to the local time zone immediately.

A lot of us on that start line had been chasing Elite 15 and missed out—whether due to injury, illness, or timing. So while I was intimidated, I asked myself, Why don’t I deserve to be here too? Someone was going to get that spot. Why not me? There were a lot of new faces—you never really know what to expect.

THL: What was your mentality once the race started?

KR: I started a little farther back, telling myself: You have what you have. Just run your race. I felt fit, but not invincible. I had confidence in myself, but not necessarily against the field. I had no clue how I stacked up.

I came into the ski far back, kept my pace, and didn’t really start passing people until the sled push. That and the sled pull used to be big weaknesses, but now I know I can race those. I had no idea where I stood until the burpees, when I passed Camilla—I knew she’d been near the front. It wasn’t until the row that I realized I was in fourth.

I traded spots during the middle stations, got passed on lunges, but entered the wall balls in third. Even then, I didn’t feel strong. I was tired, taking lots of breaks. Around rep 40 or 50, I saw the girl behind me was going unbroken. Her counter showed she was at 80 and I was at 70. I thought, There goes my spot. But later I glanced again—she was still in the 80s when I hit 90. That’s when I really believed I had it. I would’ve been happy with a top five, especially knowing roll-down spots were in play.

THL: Your third-place position was taken by someone in a later heat. Do you remember how that unfolded?

KR: I didn’t even realize what had happened at first. Emilie and Sinead, who finished first and second, were so sweet and excited. They asked if it was my first time. We were pulled aside for interviews—which they never aired. Then we got sent to drug testing.

I came out 30 minutes later to watch Austin [Azar] race, and someone told me, I’m so sorry. I said, For what? That’s when I found out I’d been bumped to fourth.

Honestly, it didn’t hurt as much as I thought it would. I just felt frustrated we didn’t get to race head-to-head. I looked at her splits—she passed me on lunges, but I had faster wall balls. It would’ve been a great race.

When I got home, I changed my Chicago flight to Thursday and told my boss I needed an extra day. Even though I was technically out, I was in. I ended up being the first roll-down.

THL: When people said, “Sorry you didn’t get in,” you replied, “Who says I’m not in?” Where does that confidence come from in such a rollercoaster year?

KR: I’m laid back—I’m not cocky—but I’m also realistic about where I stand. Still, I believe what you say to yourself matters. You speak what you want to be true. There’s definitely some “fake it till you make it” in this sport.

I’m not the fittest, fastest, or strongest. But I’ll always give my best effort. And who’s to say my best effort isn’t the best effort? When I speak it, my chances go up. I don’t ignore reality, but I still choose to believe in myself.

That mindset really helped during my injury. I couldn’t walk or run for weeks. I had no idea what I’d come back as. But I looked at what I could do. I wanted to sleep better, eat better, rebuild. That was the opportunity.

Someone once told me: there’s the pessimist, the optimist, and the realist. But above that is the warrior mindset. That says: both the good and bad are real—but I’m choosing to move forward. That’s the mindset I choose. I speak to myself and about myself with kindness and care. My mind and body are a team.

THL: You seem to race your own race in high-pressure situations. How do you stay so present?

KR: I approach it differently from most. People say to tune everything out and stay laser-focused on splits. But I do the opposite. After racing for years, I know how my body should feel. I like tuning into the energy of the venue. It fuels me.

I drop into my body and zoom out at the same time. That softens the pressure. I love seeing familiar faces in the crowd. I’ll smile back. That energy lifts me up. People say if you can hear a song, you’re not really racing—but I was singing along to Pink’s “So What.” And it was great.

This might not work for everyone, but for me, racing isn’t just what’s happening right now. It’s everything I’ve built over years of training.

THL: What are you most excited about being back in the Elite 15?

KR: Two summers ago, Hunter [McIntyre] told me: You can’t do an Ultra and be good at Hyrox. I thought, Okay… but maybe I can.

Last year I was completely out, which made me want to get back even more. There was this narrative that I won that one year by fluke. And I totally agree—I won because Lauren was pregnant. But I still won. As an amateur.

In some ways, I’m still an amateur. But now I’ve had six consistent months of training—building speed, strength, focus. This is a sport I can be really good at. I want to prove that. I want to prove I belong here.

I do other things. But I also do Hyrox. And I want to be back in a more competitive field.

You can follow Kris on Instagram.

Watch: Hyrox Worlds 2025

The winners of the men's and women's Elite 15 races at the Hyrox World Championships last week were somewhat unexpected, but not surprising. In the women's race, Linda Meier, a regular on Elite podiums, broke through with a 58:56. Meier struggled with injuries early in the year but rounded into form at the right time. She was followed by rising star Joanna Wietrzyk (59:17) and three-time World Champion Lauren Weeks (59:43).

On the men's side, the race was won by Tim Wenisch in 53:53. Wenisch has long been one of the fastest and most talented athletes in the sport, but had missed the previous two Hyrox World Championships due to injuries. He was closely followed by three-time champion Hunter McIntyre (53:58), and Dylan Scott (54:58), who cemented his position at the top of the sport.

If you missed the action, you can watch both races here:

Hybrid Athlete of the Week: Jana Schlemm

Name: Jana Schlemm
Age: 26
Hometown: Hamburg, Germany

When did you start hybrid racing? About 4 years ago, I loved it straight away. I love how you train for it, and to be part of the Hyrox community.

Favorite race to date? Hyrox Malmö in September 2023. I came first, and it was special for me. I worked so hard.

Do you have a race goal? In July, I'm racing at Hyrox Cape Town. I am going for a PB there.

Favorite station? Burpees. I just love burpees.

Least favorite station? Farmers Carry. I hate it so much.

Things you wish you knew when you started training/racing? Enjoy the journey!

The Hybrid Letter spoke with the Vandenlindenloofs about how they complement each other, the mental edge required for head-to-head racing, and how they’ve built a bond that thrives under pressure.

This interview has been edited for length and clarity.

The Hybrid Letter: Can you both tell us a little bit about how you got into Hyrox?

Charlotte Vandenlindenloof: We did our first races separately in 2022, and then our second race—our first as a team—was in 2023.

Margot Vandenlindenloof: Our first race was in Amsterdam. We had signed up individually, but when we got there, we saw all these teams competing together and thought, Why didn’t we register as a team? It just looked so much better. That’s where it really started for us. Charlotte actually won her first race and qualified for the World Championships, and that made us realize there might be some potential here. We thought, Maybe if we do this together, we could be good enough to qualify. And then when we did our first doubles race, we realized—okay, if we really dedicate ourselves to training, we could make something of this.

THL: What were your athletic backgrounds before Hyrox?

MV: We both came from track and field—Charlotte still does it. I used to race the 800 and 1500 meters. But I put too much pressure on myself and ended up losing the fun of training and running. Eventually, I just stopped. I didn’t run at all for a while and switched over to CrossFit. I did that for two or three years and barely ran, except maybe 400 meters in a workout. After Amsterdam, though, I knew I had to start running again if I wanted to get better. I still don’t always love it, but Hyrox helped me rediscover a love for running. That’s been a really nice side effect.

THL: How do you approach a doubles race strategically?

MV: I think our biggest strength is that we’re good at different things. Take lunges—I absolutely hate them and I’m not very good at them. But Charlotte is a machine. She’s also the stronger runner, so usually she runs in front and sets the pace. The only exception is maybe the couple minutes right after the lunges when she’s recovering. Then I lead briefly, but once she’s ready again, she takes over and I just hang on.

CV: But then Margot crushes the wall balls. She does 80 of them at the end, no problem.

MV: That’s thanks to CrossFit. I actually love wall balls. They’re one of my favorite movements.

THL: Do you both train similarly when it comes to volume and mileage?

CV: Not exactly. Since I still do track and field, I’m more focused on running. I do more intervals and probably more mileage overall. Margot does more strength training and Hyrox-specific work. It’s a different focus for each of us, but the combination seems to work really well.

MV: It might benefit me to add a bit more running, but I’m also cautious about doing too much and losing the fun of training. I really enjoy strength work and gym training, so for me the current balance feels good. I want to keep it sustainable and enjoyable.

THL: The first time you raced together, was there anything that surprised you?

MV: I’m not sure it was surprising, but I definitely felt less nervous racing with Charlotte than racing alone. There are two sides to it. On one hand, you don’t want to disappoint your partner. They’ve trained hard too, and you want to give your best. But on the other hand, it’s comforting because not all the pressure is on you.

One thing we’ve always felt—since that very first race together—is that we’ll never be upset with each other for not performing well. That really helps. If one of us is struggling or can’t finish a station, the other is there to step in. We know each other well enough to communicate without speaking.

CV: Sometimes we only say two words to each other during the entire race. There have even been races where we’ve said nothing at all.

THL: When a race gets tough, what do you each do mentally to push through?

CV: I try to remind myself of all the training. A race is like a celebration of all the work you’ve put in. It doesn’t always go according to plan, but even the tough races are valuable. I’ve learned more from the bad races than the good ones. It’s all part of the process.

MV: For me, it’s about not wanting to let my partner down—not in a pressure way, but in a motivational way. If I’m in a dark place or feel like I’m out of energy, I just think: We’re doing this together. That really helps me push through.

THL: You had your sights set on Elite Doubles all season. How did that experience compare to the 15+ other doubles races you've done?

CV: It was completely different. In most of our races, it's basically a time trial—you just try to go as fast as you can. But in the Elite Doubles race, we actually had to race other teams head-to-head. The judges were really strict. There were definitely some panic moments. It felt like a whole different type of race.

MV: Exactly. Usually we’re just focused on our own pace and rhythm. But this time, we were surrounded by strong teams and everyone was flying. I’m not the fastest runner, so when I see others pulling away on the runs, it’s tough. You’re constantly trying to calculate—How far can they go before I lose too much ground? Do I need to push now or wait for the stations? Mentally, that’s really hard. The pacing becomes much more tactical.

CV: And Margot actually led the first run! That almost never happens. She said everyone started so fast, but she was one of the first ones out. It was fun to see.

THL: What was the most difficult part of your Elite 15 qualifying race?

CV: The sled pull was rough. We lost about a minute there and didn’t understand why at the time. We thought maybe we had done something wrong. And then the wall balls—we got a lot of no-reps for depth even though we were going below parallel. I think we ended up doing around 120 wall balls. It was frustrating.

MV: We made some small but costly mistakes. At one point I did a burpee and jumped maybe half a meter forward, but my heel landed on the line so I had to do another rep. On the rower, my feet got stuck in the straps and we lost some time there too. When you know every second counts, those little things get in your head. It was especially stressful since the battle for third place was so close.

CV: We never felt secure at any point in that race. But our last few stations are strong, and once we came into the rower in third place, we felt like we had a real chance. I think we gained ground again during the lunges.

THL: How has racing solo helped your performance as a doubles team?

CV: I think we’ve done a fairly equal number of solo races. I’ve done one Pro race and three Open, while Margot has mostly raced Pro and also did the Barcelona Last Chance Qualifier.

MV: I was actually a bit disappointed with that race. I didn’t feel like I showed everything I could do, and overall the experience didn’t feel great. But from a training perspective, solo racing is excellent. It really tests your fitness and endurance. The doubles race may feel a bit lighter since you’re sharing stations, but the pacing is different. I’m not sure how much it translates exactly, but both formats bring something valuable. I’d like to do more solo races next season, but doubles will still be our main focus.

THL: How are you approaching the World Championships this year, especially with it being your first race abroad?

MV: We both qualified to race solo in our age group but decided to skip it so we could focus fully on Elite Doubles. That said, I’m second in line for a roll-down spot for Elite 15. Of course, I hope all the women are healthy and able to race, but if the opportunity comes, I’ll take it. It would mean three days of racing, which would be tough—but a lot of the other Elite 15 women are doing both doubles and individual too, so it would be a level playing field.

CV: We experimented with some changes during the London race since we had already qualified in Paris. We had nothing to lose, so we took some risks—and it paid off. We got a one-minute PR. I think we’re going to keep that strategy and just push a little harder at Worlds.

MV: We’re a little nervous about everything surrounding the race—interviews, the scale of the event—because we don’t have a lot of experience with that side of things. I think we can be a bit awkward sometimes, but we’re excited. It’s going to be an amazing experience to race alongside athletes we admire and get to know some of them a bit better.

You can follow Charlotte and Margot on Instagram.

2025 Hyrox World Championships: Elite 15 Preview

Next Thursday is the start of the 2025 Hyrox World Championships in Chicago. The premier race is the Elite 15 singles, which takes place on Thursday evening. You can watch the action live on YouTube beginning at 6:30 PM Eastern.

Athletes qualified for the race by placing in the top three in one of four major races held during the season — Amsterdam, Hong Kong, Las Vegas, and Glasgow. (15 athletes qualify for those major races through an average of their two best pro times over the last year.) If an already qualified athlete finished in a qualifying position at a major, the qualification spot rolled down to the next finisher. The final three spots were determined by a last-chance qualifier in Barcelona, which was open to anyone.

In the women’s field, three-time champion Lauren Weeks is the consensus favorite, having won three majors this year and setting the world record. Weeks finished second in last year’s race to Meg Jacoby, who withdrew from the field as she recovers from back surgery. Jacoby was replaced by the 4th-place finisher in Barcelona, 2022 World Champion Kris Ruglowski.

Weeks is expected to be challenged by a strong field, including 21-year-old Joanna Wietrzyk, who is the only woman to beat Weeks in a race this year.

In the men’s field, James Kelly, last year’s 3rd place finisher, had a strong season, winning two majors and finishing second in another. He will be challenged by the 2024 champion, Alexander Roncevic, and the winner of the Las Vegas Major, Dylan Scott.

Looming over the field is Hunter McIntyre, the three-time champion and world record holder. McIntyre, however, has not won a major race since 2023.

All the favorites will have to compete against a stacked field, featuring many athletes capable of a win or podium finish. Rich Ryan, Tim Wenisch, Beau Wills, and Pelayo Menendez Fernandez have had particularly strong seasons.

Hyrox is also streaming the Elite 15 Doubles Race (6/14, 7:20 Eastern) and the Mixed Relay Invitational (6/13, 7:20 Eastern), where two men and two women from each country face off.

Hybrid Athlete of the Week: Carly Chavez Gomez

Name: Carly Chavez Gomez
Age: 36
Hometown: Denver, CO

When did you start hybrid racing? I started hybrid training about two years ago. I used to mainly be a runner, but four years ago I began incorporating weight training along with running. I discovered Hyrox around that time, and that’s when I really started diving into hybrid-style workouts.

Favorite race to date? Dallas, TX in March 2025. It was a last-minute decision to sign up, but I’m so glad I did—I ended up placing first in my age group in Women’s Pro.

Race goal? My last race time was 1:07, and I’d love to bring that down to at least 1:05.

Favorite station? I love the running aspect of Hyrox, but if I had to pick a station, I’ve really come to enjoy the sled pull.

Least favorite station? The burpees.

Something you wish you knew when you started racing? How addicting it is! After my first race, I was hooked. I’ve met so many wonderful people at every event, and the community is incredibly supportive—that’s a big part of what makes the experience so special.

The Hybrid Letter caught up with Ollie to talk about his athletic roots, his evolving training philosophy, and what it takes—mentally and physically—to deliver a peak performance on race day.

This interview has been edited for length and clarity.

The Hybrid Letter: How did Hyrox get on your radar?

Ollie Russell: I was pretty deep into the CrossFit world at the time. Hyrox came to our gym to run a PFT. I’d always done well with grunt-style workouts, and the gym owner told me to jump in and show them how it’s done. They were telling the CrossFit box owner that no one would go under 17 minutes. I ended up beating that time by a few minutes. They were like, “You need to sign up.”

THL: What was your athletic background before CrossFit?

OR: I played rugby basically from the time I could walk. I also tried just about every sport growing up. I wasn’t the best at any one thing, but I was pretty good at a lot of them. As I got older, I had to start picking a path. I went to English schools for javelin, did some multi-events, and competed in pentathlon. I think I finished fifth in the UK, which put me just outside qualifying for England—so I just missed out on getting the England badge. It was frustrating, but a great experience.

I ended up choosing rugby, but again, I narrowly missed out on the top level. That became a bit of a theme—I’d get close but not quite make it. I’ve never been the most genetically gifted athlete. Everything’s been about grinding for me. My two brothers, on the other hand, are extremely athletic. I always tell them, “I wish I had your genetics and you had my mindset.”

Eventually, I signed an academy contract with Leicester Tigers and played in the under-18 system for two years. When the contract ended, I actually did get offered a full contract—which doesn’t happen for most players—but I won’t go on too long about that. Fast forward five or six years, and here I am, doing what I do now.

THL: What intrigued you about Hyrox, coming from a competitive CrossFit background?

OR: The frustrating thing with CrossFit was that I could hold my own in engine workouts and perform well in conditioning events—often finishing pretty high in the Open. But when it came to heavy lifts in short workouts—five to ten minutes—I’d get smoked. I realized that if I wanted to go all in on CrossFit, I’d have to spend the next five years building serious strength. That forced a bit of a mindset check: is this really what I want?

Then Hyrox came to our gym. I went to the first race in Birmingham, won my age group, and ended up going to the World Championships in Las Vegas where I placed second in the 16–24 category. I found myself enjoying the endurance aspect more and decided to channel my energy into this new event.

THL: Most of your races—including your first—have been in the Pro division. Why start there and continue?

OR: With a rugby background, I’d done a lot of heavy lifting. I wasn’t the strongest guy, but I could move weight decently. So I thought, why not just jump into the deep end? The Pro division is what’s used at the World Championships, so there wasn’t much point in dialing it back.

As I did more Pro races, I noticed faster runners often choosing Open. Honestly, my Open and Pro times would probably be very similar. The weight isn’t what slows me down—it’s the running. I’ve done some mixed doubles, Pro doubles, and one Open doubles, but I haven’t raced Open solo. Just no reason to, really.

THL: What changes have you made in your run training that have helped improve your Hyrox times?

OR: I haven’t trained the same way for three years straight—it’s evolved a lot. Hyrox itself is still developing, so figuring out the best approach has taken time. Over the last three to six months, I feel like I’ve finally dialed in a system that works for me.

I use a lot of cycling to manage the pounding that comes with running. I also get a fair bit of volume from rowing and biking—especially rowing. I usually hit two to three rowing sessions a week, and I actually think it’s helped my running. If I tried to do 70 to 80 kilometers of running per week, I’d probably start seeing injuries. So I find other ways to build aerobic volume. You’re still training the same energy systems.

THL: What strategies have you developed in your solo races?

OR: I split Hyrox into two halves. I’m strong on the rower, so I’ll row slightly slower to let my heart rate drop and get some recovery in. I can still pull a 1:50 and come out fresher. That allows me to push the second half of the race much harder.

There’s not a huge gain in rowing faster—if you go from 1:50 to 1:45 over 1000 meters, you’re saving maybe 10 seconds. But if that extra effort tanks your heart rate, you’ll lose way more on the next few runs and stations. So it’s smarter to conserve there and hit the next segments harder.

THL: Do you have any mental strategies that help you during the tougher parts of the race?

OR: The sleds are always going to feel horrendous, no matter what. Even if you go in conservative, they’re still brutal. Doing more Hyrox races helped me get what I call “match fit.” In rugby, playing more matches helps you understand the game better—how to manage it, how to communicate, how to stay calm.

It’s the same here. Doing more races has helped me accept that the sleds are going to hurt. The key is to clear your mind of that pain and just go. Don’t dwell on it—just move.

THL: What are the key differences between doubles and solo races?

OR: I think doubles are actually more challenging. It’s so fast—you’re in and out of each segment before you know it. And there’s more pressure because you don’t want to let your partner down.

With Charlie, it was great. He ran a 1:10 half marathon before, so I knew I had to get my running sharp just to keep up. That mindset pushed me to train harder and tighten everything up. The idea was: if I could hang onto his pace, he’d start the station, and we’d find a rhythm.

His stations are probably a bit stronger because of his running, but by the end we were well matched. I maybe had a slight edge on the sleds. We trained together a lot, and I think that made a huge difference. A lot of teams don’t do that. We know each other inside out—when one of us is flagging, when we’re surging. It really helps.

Solo races are more strategic. You can pace them out better and settle into a flow. They’re not necessarily easier, just less intense. Doubles don’t allow for that same rhythm—it’s more like, how hard can you go, and can you hang on?

THL: Were there any moments in the London doubles qualifier you wish had gone differently?

OR: Yeah, after the sleds, Charlie started to pull ahead on the run. I told myself, “Just keep going. He’s going to start the burpees.” And that’s what happened. By the time I got there, he’d done five, and I had recovered. You’ve just got to suck it up and stay in it.

THL: How are you approaching the Elite 15 doubles race?

OR: We know Charlie’s the better runner, so my focus has been on dropping a bit of weight and improving my run. In doubles, being lighter actually helps since you’re splitting the stations. You only do half the work, so you can hit it harder. It becomes a running race.

In solo races, you might want more weight, especially for sleds. It’s just physics—weight moves weight. But for doubles, it’s about whether you can hold the pace.

Charlie’s working on his stations. I’m pushing the run. We’re opposites in some ways, and I think that balance works. We’ve also looked at our transitions—especially on the burpees—and realized we were a bit slow. That’s just communication.

Charlie’s got quick reps on wall balls. I might be able to throw a 9kg ball better, but in doubles, it’s not about power—it’s about speed. In solo races, I usually beat him on wall balls, but in doubles, his speed wins out.

We know our strengths: I’m stronger on sleds, lunges, and farmer’s carries. He’s stronger in other stations. Even if the differences are small, they add up. It’s about splitting things up smartly.

In terms of training, I’ve refined the balance. I’m still mixing in biking and erging with running, but I’ve added more focused sessions. It wasn’t one major change—just a more targeted approach.

THL: Any adjustments to your training that made a big difference?

OR: I added more volume at lower and moderate intensities. I took out those sessions where I’d do 400s or 800s all-out and replaced them with longer intervals—1200s up to 5Ks. The idea was to stay consistent and be able to train day after day, rather than smashing myself in one session and being ruined for the next.

You want to build yourself up. There’s no benefit to running your last rep flat out if it means you can’t train tomorrow. I widened the intensity range and increased volume—less maximal effort, more sustainability.

THL: What’s your plan leading up to Worlds?

OR: Charlie has a lot of aerobic base from cycling, so he jumped right back into training. I was beat up for a few days and took some time off. The plan for the next four weeks is high volume while keeping an eye on intensity.

I qualified in four categories: Pro solo, Mixed doubles, Pro doubles, and Open doubles. But Mixed doubles is on the same day as Elite doubles, so I’ll drop that. Charlie and I also qualified for solo, but that’s the day before Elite doubles. We’ve both decided to pull out of solo.

We think we’ve got a great shot at Elite doubles. A lot of teams will be racing the day before. If we go in fresh, we’ll give ourselves the best chance to perform at our peak and walk away proud of the result—hopefully even with a win.

You can follow Ollie on Instagram.

Video: Meet the 20-year-old college student who just joined the Hyrox Elite 15

Our special correspondent, Lauren Smith, interviewed Emilie Dahmen, a 20-year-old college student from Netherlands who recently won the Hyrox Last Chance Qualifier in Barcelona. Emilie's breakthrough performance earned her a spot in the Elite 15 race at Hyrox Worlds in Chicago in June.

On getting robbed the day before the race: "I got robbed [in Barcelona], so my phone was gone, and I've been at the police station for five hours the night before until 10 pm. I was talking to my friend, and I was like, 'I have to go and sleep now, because tomorrow I gotta perform.'"

On what it felt like to win: "It was literally the best evening of my life…Yeah, I've never felt that happy."

On her expectations for Hyrox Worlds: "I'm just really enjoying the fact that I can even join that race. I know how fast some other women are… I'll just be proud if I try and do my best and do everything I can."

Watch Lauren's full conversation with Emilie:

Athlete of the Week: Claire Haines

Name: Claire Haines
Age: 32
Hometown: St. Catharines, Ontario

When did you start hybrid racing? I started hybrid racing after taking a break from triathlons about a year ago. I have celiac disease and was struggling to get through long-distance triathlons because of the nutrition side of things. I decided to give Hyrox a try since the races are shorter and don’t depend so heavily on fueling. I’m so glad I did—I’m absolutely obsessed now!

Favorite race to date? Hyrox Houston. It was my first time racing Pro Solo and I qualified for Worlds! I loved the city, and the two-lap course was great. I left the race feeling really inspired to keep pushing forward.

Race goal? I’ll be racing at the Hyrox World Championships this year in both the Solo division and Mixed Doubles with my husband. Since I’ve raced more in doubles, I’m especially excited for that one. Our goal is to perform as well as we possibly can. I believe we’ve posted the fastest Mixed Doubles time by any Canadian pair (though that still needs to be verified), and I definitely want to solidify that. I also hope we can be the fastest Canadians at Worlds.

Favorite station? The lunges! They tap into all the leg strength I’ve built over the years of cycling.

Least favorite station? The farmers’ carry. It’s exposed a big weakness—grip strength. It’s something I’m working on, but it’s definitely challenging to move quickly while holding kettlebells, especially since I’m a natural forefoot striker when I run. It’s a tricky one!

Things you wish you knew when you started racing? I wish I’d done more strength training earlier in life. I was always a bit hesitant to lift heavy, thinking it might hurt my running. But it’s actually done the opposite—it’s made me faster.