How Did I Accidently Qualify for the Hyrox World Championships?
“Constantly varied functional movements executed at high intensity across broad time and modal domains.”
“Imagine if we qualified for Worlds!” Still running off the Post Event Endorphins, there we were sharing some Sweet Potato Fries almost in shock at our performance and final standings on the leaderboard. “Hey Google, how do you qualify for the Hyrox World Championships?”
Back in November 2023, a good friend and I decided we wanted to try something a little different and add a fun event to our calendar. We were looking for something more challenging than our usual brunch meet-ups.
And just like that, a lightbulb lit above our heads: “Shall we do a Hyrox?”
Registration completed, in just over six months, Lulu and I would walk into London Olympia to take on the ever-growing event called Hyrox.
Since its launch in Germany in 2017, Hyrox has quickly established itself as one of the fastest-growing fitness sports and has taken the world by storm.
When it comes to training for Hyrox, there are many opinions, theories, and even online programs that guarantee you’ll ‘excel on competition day’. But do you need to overhaul your training completely to be race-ready?
From November to May, how deep did I dive into Hyrox-specific training? Surprisingly, I didn’t change much. I stuck with my routine of attending 3-4 CrossFit classes a week. Instead of following a specialised Hyrox program, I focused on CrossFit workouts and threw some running into the mix.
I was pushing, pulling, hinging, squatting, running, rowing, jumping, skiing and lunging—surely a recipe for success. These varied functional movements kept me well-rounded and prepared for the diverse challenges within Hyrox.
Fast forward to May, and there we were—Lulu and I—standing in the start line pen at London Olympia with chip timers on our ankles, nerves jittering through us. We were ready and awaiting our guided pen warm-up (there is no official guided warm-up, I had somehow convinced us there was one— “Right, first lap is our warm-up!”).
“Excuse me, do we run or ski first?” The look of bewilderment towards us from the other Doubles said it all. A concerned pair responded, “Run first.”
3.. 2.. 1…
From Ski Erg to Wall Balls, nothing was new. We pulled, we pushed, we rowed, burpee’d, lunged, and squatted—all the skills of Hyrox were well within our wheelhouse. And the memory of Karen* from a few months prior washed away any worries of Wall Ball mishaps.
“The top 20 teams from each age category receive an invitation to the Hyrox World Championships.” Hearing the robotic response, we looked at each other, shocked and disbelieving, with nervous laughter bubbling up.
We had just punched a ticket to the Hyrox World Championships.
At that moment, a flood of thoughts rushed through my mind:
- How did that happen?
- I’m not a World Championships level athlete!
- Do I get to buy new gym wear?
The response to these concerns was simple. Over the months leading up to London Olympia, training focused on developing vital movement patterns, working different energy systems, and continually enhancing my overall fitness. Does the CrossFit Methodology work?
And of course, every team needs matching outfits!
With the World Championships on the horizon, training ramped up a notch. However, it wasn’t about reinventing the wheel but fine-tuning and enhancing what we had been doing all along. We had four weeks to get World Championships fit.
Hyrox is primarily a running event—8km to be precise. Throw in the Rox Zone transitions, and according to my trusty Garmin, it’s not far off 10km. Not only do you have to think about the legs carrying you that distance, but doing it whilst Compromised. Compromised running is running after doing something else—bodyweight exercises, strength work, or additional cardio—which changes everything. The lactic build-up, elevated heart rate, fatigue, and mental strength all come into play when stepping back out to hit those loops again & again.
To prepare, I integrated 4 runs a week alongside my regular CrossFit sessions. The goals were clear:
- Learn to run efficiently.
- Test how fast I can run while compromised.
- Test how I can maintain control and pace under the fatigue.
- Develop speed and stamina in my legs.
“Hyrox really requires at least 3-4 days minimum of pure running training to see really optimal results! And the higher end is doing way more than that!”
The anticipation was building as the weeks progressed. Questions continued to arise in my mind: Will I be fit enough? How am I going to compete in the World Championships? Will my passport arrive in time?
With just a week to go, we had a race run-through. It wasn’t the full event distance, but it was a session perfectly put together by our Hyrox saviour and Champion (and Record Holder), Coach Pete. He helped iron out our transitions, formulate our strategy, and even helped me gather myself when overwhelming thoughts saw the tears roll.
Coach Pete gave us the nod of approval, a solid high five, and a reminder that stuck with me all the way to the start line in Nice:
“You deserve to be at the World Championships.”
3… 2… 1…
Running onto the stage after our 100th rep, we had just beaten our London time by nearly a minute and improved our running splits by 40 seconds to 1 minute 30 seconds, placing 102nd in the world.
Will Hyrox be on my agenda again? Never say never.
But one thing is for sure—my training isn’t going to deviate much from what I already do. I was set up for success by a methodology that works – continually learning new skills, pushing physical capabilities, and strengthening mental resilience.
Whether it’s taking part in a Hyrox event (and accidentally qualifying for World Championships) or carrying groceries from the car in one trip, CrossFit gives all the tools necessary to get the job done.
The only thing I’ll be changing is making sure those running shoes don’t gather dust this season.
A special thank you to the 2024 Hyrox World Champion, Meg Jacoby, for the insightful conversations about training, Hyrox, and CrossFit. It was fascinating to gain your perspective, and I can’t wait to see what the next season holds for you.
