“HYROX got me fitter at 50 – and here’s what it could do for you”

Midlife isn’t about slowing down – and is here to prove it. We talk to the ladies who say that HYROX training for women has transformed their strength, confidence and sense of community from the sport

Words: Katja Gaskell | Photography: HYROX, Katja Gaskell

Have you heard of HYROX? The hybrid fitness race is the fastest-growing fitness event in the world, so even if you haven’t taken part in a race yourself, chances are that you know someone who has.

Founded by events organiser Christian Toetzke and three-time Olympic hockey medallist Moritz Fürste, the first HYROX event was held in 2017 in their native Hamburg, Germany, with 650 people taking part. By the end of the 2025/2026 season, 105 races will have taken place around the world, reaching an incredible 1.5 million athletes.

Every HYROX event follows the same formula, a combination of eight one-kilometre runs and eight functional workout stations that include burpee broad-jumps, sandbag lunges and wall balls. Participants can compete solo, in pairs (each running 8km and sharing the stations) or in a relay team of four (each member running 2km and completing two of the stations).

It’s particularly popular with millennials and Gen Z, and it’s especially popular among women. Globally, women make up 48 per cent of HYROX participants, and in the UK that number is even higher, with women representing 56.8 per cent of all HYROX racers. While social media has helped to fuel HYROX’s popularity among young women, the sport is also proving popular with mid-lifers, thanks to its accessibility.

‘It’s tough,’ says Moritz of the race. ‘But it’s accessible. We didn’t want to make it so hard that people who are not professional athletes might not experience the beauty of finishing the race – 99 per cent of the people that step up to the start line, finish.’

Most competitors are aged between 29 and 49, but women of all ages are taking part. In 2025, 82-year-old Mary Walter competed at a HYROX event in Chicago, crossing the finish line with her 59-year-old daughter, Jen; and 74-year-old British woman Annie Reid qualified for the HYROX World Championships.

Taking on the challenge

Despite HYROX’s popularity, the fitness phenomenon only came onto my radar because of my younger brother, Nick. Having already competed in a handful of HYROX events, he suggested that we take part in a mixed doubles race. Always up for a challenge – and keen to mark my recent 50th birthday – I immediately said yes.

As a regular endurance swimmer, a reluctant runner and a gym refusenik, preparing for my first HYROX event required an entirely new training regime – especially when I realised that women taking part in the mixed doubles races must use the men’s weights! This means a 20kg sandbag for the lunges instead of a 10kg one, 24kg kettlebells for the farmer’s carry versus 16kg, and 50kg more on the sled push, bringing it to a total of 152kg.

I scaled back my swim training and instead started running 5km twice a week, followed by a longer run at the weekend. I also joined my local gym. There are dedicated HYROX gyms around the country, including in London where I am based. But as I couldn’t find a convenient location or class time, I decided to create my own training plan and turned to social media for help. Instagram is full of HYROX-focused accounts and I found a handful that posted what felt like manageable workouts.

I added three gym sessions to my weekly routine, where I practised the various HYROX stations, gradually increasing the weight of the sandbag used in the lunges as well as the weight of the kettlebells used in the farmer’s carry. To my surprise, I discovered that I really enjoyed the sled push and sled pull. I also accepted the fact that no amount of training would ever make me fall in love with burpee broad-jumps.

As I increased the weights and reps, I found myself getting stronger, fitter and leaner. By the time race day came around, I felt confident that, at the very least, I would be able to finish. In the end, my brother and I completed the course in one hour 26 minutes, and I was thrilled. Six months later, we competed again and knocked almost six minutes off our time, crossing the finish line in one hour and 20 minutes.

Workout with HYROX ambassador Zoe Hague

Get stronger through midlife

Medical professionals have long promoted the importance of strength training for women navigating midlife. This form of exercise is vital for maintaining bone and muscle health, particularly after menopause, when declining oestrogen levels accelerate bone density reduction and contribute to muscle mass loss. ‘The main thing that my female clients in their 40s and 50s want to do is strength training,’ says Paul Belkin, a London-based personal trainer and qualified HYROX coach. ‘And the thing with HYROX is that you can combine moving and lifting heavy weights with running, which is good for your cardio.’

Personal trainer and health coach Jay Homewood agrees. ‘HYROX training builds functional strength. It combines endurance with real-world strength movements – perfect for maintaining muscle mass and joint function as we age.’

But what about if you’re a beginner? Despite having exercised my entire life, strength training was something I had avoided until I started training for HYROX.

‘Hybrid fitness training is definitely appropriate for beginners,’ says Paul. ‘Obviously, if you’ve never done anything like it before, then don’t sign up for an hour-long HYROX class. But the beauty of this kind of training is that you can break it down. Start with a bit of running, gradually add weights to the sled push, and slowly start carrying heavier kettlebells. It’s excellent training, even if you don’t end up doing a race.’

In addition to building strength and muscle mass, I have noticed that my endurance levels have increased since I started training for HYROX. Not only am I running quicker, but I’m also lifting heavier weights. Even the dreaded burpees are (marginally) easier. I’ve seen benefits when training in the pool, too; I find I’m now swimming further and faster than I was before.

‘Training for HYROX is brilliant for healthy ageing,’ says Jay. ‘It improves cardiovascular health, builds functional strength and supports mobility and balance. It’s also a supportive fitness community that helps you stay motivated and consistent.’

It’s for all these reasons and more that I’m still a member of my local gym, why I’m still running, and why I’ve just signed up for my third HYROX race!

These three women share how HYROX transformed their strength, confidence and sense of community