"I'm going to take this spot"
Jess Pettrow, a top Hyrox athlete who The Hybrid Letter interviewed last October, had her breakthrough performance earlier this month. Jess secured her spot in the 2025 Hyrox World Championships at Hyrox Glasgow, finishing the race in a personal best of 61 minutes.
Our special correspondent Lauren Smith, who watched the race in person as part of Hyrox's broadcast team, caught up with Jess shortly after the race. They talked about falling in love with Hyrox, radically changing her mindset, and training alongside her idol, Tia-Clair Toomey.
This interview has been edited for length and clarity.
Lauren Smith: Jess, thank you so much for taking the time to discuss your crazy, wonderful, epic race in Glasgow. Has it sunk in yet?
Jess Pettrow: Not really. To be honest, it's still quite surreal. My goal the whole time was to get that World Championship spot, and now that it's happened, it still feels unreal. So it hasn’t quite sunk in yet, but I’m still super excited about it.
LS: Looking back on your performance, what impressed you the most?
JP: That I put myself in the race and gave myself the chance to fight for that spot. In previous races, I had executed a plan that didn’t allow me to do that. My goal in this race was to give myself a chance—you have to be racing the field to get a spot. Sometimes, it takes bravery and courage, but I was willing to throw myself in the mix and see what happens. It turned out well for me.
LS: Was there anything in training leading up to the race that allowed you to do that, or was it more about getting into the right mental state?
JP: Training didn’t really change much from my Vegas Major race. Even my husband said that during the training block from Vegas into Glasgow, I was a different person. I switched my mentality from “I hope I get this spot” to “I’m going to take this spot.” I had that mindset through all of my training, and I was focused on that goal. That mentality alone helped me line up at the start, knowing I would do whatever it took to earn the World Champs spot.
LS: With your background in track, have you had to switch that on before? Or is it something you’ve learned to do?
JP: Very much so. I’ve competed at a high level in track, so when it comes to big stages, I’m lucky that I don’t shy away from it or let the nerves get to me. I thrive off that kind of competition. I know I have that switch I can flip when the time’s right.
LS: What work needs to be done between now and Chicago?
JP: I want to get my running a little faster and improve the first half of my race to position myself better in the pack. I’m also working on my ability to close well, which will put me in a great position at the finish line in Chicago.
LS: You mentioned your track background was in the 800, 1,000, and 1,500 meters—
JP: Yes.
LS: Training for that must be very different from what you’re doing now. Do you feel like your training looks more like a half-marathon or 10K program rather than mid-distance training?
JP: Definitely. Training for the 800 and mid-distance events on the track—even in college, I went as short as 200 meters—is completely different. Back then, everything was all-out efforts with full rest between reps. Training for Hyrox is a completely different world, and I’m still adjusting. I’m running distances in long runs that I never imagined before. At first, I struggled with the longer runs and the time demands of Hyrox training, but I’m learning to enjoy them because I know that’s where I can make the most progress.
LS: Where did you first find the sport?
JP: I competed at another hybrid competition, the Battle Bunker in California, and Lauren Rantala, who was with Hyrox America, convinced me to come out to Chicago a week later in 2023. I told her no multiple times, but she kept pushing me, so I finally gave in. And from there—who doesn’t fall in love with Hyrox after one race?
LS: The World Championships is going to be a proper full-circle moment for you.
JP: It really will. I was thinking about that the other day. Back to the beginning.
LS: Your work with PRVN—such a world-renowned brand—has you alongside James Kelly, plus Tia-Clair Toomey, a seven-time Fittest on Earth. How has that environment influenced you?
JP: It’s had a huge impact. I’ve been a massive fan of Tia since the start of her CrossFit journey. I read all her books long before there was talk of her coming into Hyrox. She’s been an idol for me in my sporting career. When I met JK and we started working together, his mentality around racing, combined with what he’s learned from PRVN and Tia, has taken my own mindset to another level. I’m excited to see where that continues to go.
LS: Since you’re not all training in the same gym, does that support system still exist remotely for you?
JP: Absolutely. JK always checks in. We have a mutual understanding that we’re not in constant contact, but he knows if he writes something in my plan, I’ll get it done. Now that PRVN is growing, we’re all in contact, helping each other.
LS: I need to read you this text JK sent me when he heard we were doing this interview. He said, "So authentic and real, right? She deserves to be seen. Her character and professionalism are so mature and honest. I fucking love her."
JP: Oh, I love him. After the race—I don’t know if I can share this—but after we qualified, I was running back out with my chaperone for the drug test, and he caught me as he was heading to set up for his own race. He yelled, "Petrow!" and we had this massive hug. It was such a sweet moment—we were squeezing each other and tearing up, just so excited about what I had accomplished and what we had done together. Sorry, I’m getting emotional. It’s just so great to have that kind of athlete-coach relationship.
LS: He’s a really special guy. You’re a very special athlete.
JP: Thank you.
LS: What is it about that relationship that works so well?
JP: We first met in Nice for the relay. At the time, I wasn’t really looking to pursue a career in Hyrox, but he believed in me from the start. There have been times when he’s believed in me more than I’ve believed in myself, and he’s never wavered in that. Having that kind of support system is incredible.
LS: There are rumors of a PRVN camp where you’ll all descend on Nashville. That kind of environment—being around others at your level—must be invaluable.
JP: Oh, I’m so excited. I do a lot of my training alone, or with my husband around, but we keep a very small training circle. So I can’t wait to train with other athletes at that level and see how much that pushes me. I hope that extra intensity will show on race day in Chicago.
You can follow Jess on Instagram.
Video of the Week: 48 Hours with a HYROX World Champion
Three-time Hyrox World Champion Lauren Weeks — who just smashed the world record in Glasgow — has launched a new YouTube channel. It documents how Lauren trains at an elite level while caring for her 2-year-old, Lily. There is a lot to be learned both from Lauren's training style and her attitude.
Workout of the Week: Simple and deadly
Hyrox Las Vegas Champion Dylan Scott demonstrates that an effective Hyrox workout does not need to be complicated or require a lot of equipment:
60 Minute AMRAP (As many rounds as possible)
800 meter row
40 meter sandbag lunge (race weight)
16 burpees over the rower
Have fun!
Fine Margins: Lauren Smith's Reflections on Glasgow
In elite competition, the difference between victory and heartbreak is often measured by the finest of margins. It’s an additional step on the sled, one wall ball, a miscount on a lap. For some, it’s a fraction of a second; for others, it’s a battle fought long before 3, 2, 1 GO!
In Glasgow, the four-lap course posed a challenge for athletes as they navigated their race strategy. As the broadcast team, we anticipated that counting mistakes might determine the outcome - but we couldn’t have been more wrong. As we watched with bated breath, victories were claimed, and dreams slipped away - not due to big mistakes, but the smallest of moments.
A world record lost by a single second, a qualification determined by a no-rep. The fine margins that define high-performance sport.
For James Kelly, it was a single second, one wall ball, one lunge, one stride. Sport is unforgiving, where every ounce of effort can still leave an athlete on the wrong side of a world record. Whilst momentarily disappointing, nothing can take away from a performance that told the world, "I am the one you have to beat".
For some, the margins are not just physical but deeply personal. Michael Sandbach’s journey has been filled with struggles that would have slowed even the strongest of competitors. In the end, the burden proved too great, forcing his withdrawal and reminding us that sometimes, the finest margin is the one between perseverance and self-preservation.
Small adjustments in nutrition can make the biggest difference, a decision that led Seka Arning to her best performance of the season — 4th. In a world that often glorifies being as lean as possible, she delivered a powerful lesson: strength is not about shrinking, it’s about growing. She showed young girls everywhere that performance isn’t about what your body looks like, it’s about what it can do. Thanks to that realization, she’ll be on the start line in Chicago.
For the men, the battle for qualification came down to an almost imperceptible difference, a hundredth of a second. Sean Noble and Thomas Tvrdik, stride for stride, lunged for the finish line with a slide tackle Paolo Maldini would be proud of. The smallest fraction of time determined who made history and who watched from the sidelines, or so we thought, as 48 hours later, confirmation arrived that Noble had left his wall ball station after hitting a no-rep and was issued a 10-second penalty. This one moment came to define the story of his race, and he dealt with it admirably.
Sometimes, the margins aren’t fine at all. Lauren Weeks and Joanna Wetriczk’s race pushed both of them past their own expectation. They didn’t just break a world record—they demolished it. Their performance stood in stark juxtaposition to the heartbreaking near-misses of others, proving that this women’s field is constantly redefining our expectations of the sport.
This weekend taught us that the line between triumph and tribulation is nearly invisible - It’s a cruel, unforgiving reality that can elevate one athlete to legendary status while leaving another to question everything. But that’s what makes these moments so powerful.
The relentless pursuit, the unwavering belief, the willingness to take the risk despite knowing how fine the margins truly are.
Athlete of the Week: Sierra De Grasse
Name: Sierra De Grasse
Age: 31
Hometown: Vancouver, British Columbia
Why did you start hybrid racing? I’ve always been involved in sports, but instead of specializing in one, I’ve tried a bit of everything. Over the years, that’s made me a multi-sport athlete—without really meaning to. I started with water polo and diving in high school and college, then moved on to bodybuilding, dabbled in CrossFit, joined HIIT gyms, and eventually got into long-distance running, half Ironmans, bike races, and Hyrox.
For me, it’s never been about medals or podiums—it’s about seeing what my body can do, pushing myself in different ways, and proving (mostly to myself) that I can take on tough challenges. Hybrid training is just the natural result of a very chaotic but fun fitness journey.
Do you have race goals or a dream race? I don’t really have a dream race—I just sign up for things and see what happens. That said, I think it’d be fun to do a Hyrox or a trail race in Europe. I’m also running my first marathon in Chicago this October—not because I have some big marathon dream, but because it feels like something I should check off the list. If I ever do another half Ironman, I’d love to race in Victoria, BC, where I went to university.
Favorite Hyrox station? It’s a toss-up between the sled push and sled pull. These have always been my strong suit—probably thanks to bodybuilding and having decent leg power. Once you figure out how to use friction and momentum in your favor, it’s one of those movements where practice makes a huge difference.
Least favorite Hyrox station? Weighted lunges and burpees. Burpees should be fine, but the second I put on carbon plate shoes, I lose all sense of balance and turn into a baby deer. In my last race, I chose non-carbon shoes just to improve my burpee form—which worked, so no regrets. As for lunges, by the time you get to them, your legs are destroyed, and that never-ending distance feels extra long.
Something you wish you had known when you started training for Hyrox? Coming from long-distance running and half Ironman training, transitioning into Hyrox was… humbling. I was used to steady-state cardio (hello, Zone 2 & 3), but adding heavy strength training threw everything off. My runs felt harder, my body was more fatigued, and it took me a while to find the right balance.
Ironically, the best shape I’ve ever been in for Hyrox was when I was actually running more and doing less Hyrox-specific training. Keeping up my running volume while maintaining strength in other ways—rather than constantly hammering Hyrox-style workouts—turned out to be the key for me.
My training is all over the place, but that’s the fun part. I’m not here to win—I’m here to prove to myself (and hopefully inspire others) that we’re all capable of more than we think. It’s not about being the best; it’s about improving, showing up, and seeing what you can do.
 | A guest post by
|