From aesthetics to speed: Gabrielle Nikora-Baker’s Hyrox breakthrough
A former bodybuilder turned Hyrox competitor, Gabrielle Nikora-Baker has quickly become one of the sport’s fastest-rising athletes.
Gabrielle Nikora-Baker came to Hyrox almost by accident and has been on a fast climb ever since. A former bodybuilder who shifted her focus from aesthetics to performance, she has quickly become one of the sport’s most promising competitors. After posting a 1:00:54 in the Pro Solo division in Boston—nearly two minutes faster than her previous best—she’s proving she can hold her own among the Elites. Having already made her mark in the doubles field with multiple APAC records and an appearance in Chicago earlier this year, she’s now pushing deeper into the solo side of competition.
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.