It’s the week before HYROX.
I’m sat here feeling tired, a bit achy, and honestly wondering what I’ve got myself into. Yesterday I felt rubbish. I was frustrated that my body wasn’t feeling 100%, but after a good night’s sleep, I’m back feeling better and ready to move again.
Today I’m heading out for a little 5K run and a technique session with Ian at Project Performance. We’re going over everything — form, pacing, and most importantly, the rules — because race day is coming up this Sunday.
I’ll be honest, my running training could have been better, but here we are. It’s a doubles event, and we’ve got this. I’m excited. Nervous, but excited.
Watch the full race vlog below 👇
🎥 What It’s REALLY Like Doing HYROX as a 40+ Woman | Female Doubles Race Day Vlog
Why I Wanted to Do HYROX in My 40s
I’ve always loved having something to train for. It gives me focus and a reason to push myself beyond the day-to-day.
As a midlife woman, I’m not chasing PBs or competing with anyone else — it’s about not regressing. Keeping my bones strong, my joints mobile, and my mind sharp. When you push yourself, you don’t just improve physically; you remind yourself that you can still do hard things.
Yes, I’ve gained some weight as I’ve gotten older. But training for HYROX isn’t about that for me. It’s about longevity, staying strong, capable, and active as I age. That’s why I encourage all the women I coach to have some kind of goal — something that challenges you and keeps you accountable.
Why HYROX Felt Like the Perfect Challenge
HYROX is essentially a 2-hour workout — eight different functional fitness stations broken up by 1 km runs. It’s strength and endurance combined, and that’s exactly what I love about it.
I’ve done Spartan races and even an ultra (13 hours on the trails — burpees, mud, obstacles… the full works). But that kind of training took over my life. HYROX feels more balanced. It’s challenging but achievable, especially for women over 40 who already train regularly.
You don’t need to run crazy distances — the most you’ll do is 8 km total. You can train for it within your normal weekly sessions by mixing in running, rowing, sled work, and general strength training.
And that’s why HYROX has become so popular — it’s doable. Tough, but doable.
Race Day: HYROX Geneva – Female Doubles
Race day arrived, and we headed to Palexpo Geneva. We had some time to spare, so we scoped out the course and watched the other athletes. The atmosphere was electric — music pumping, people cheering, and you could just feel that nervous excitement in the air.
The Race Format
Each HYROX race includes:
- 1 km run
- SkiErg
- 1 km run
- Sled Push
- 1 km run
- Sled Pull
- 1 km run
- Burpee Broad Jumps
- 1 km run
- Rowing
- 1 km run
- Farmer’s Carry
- 1 km run
- Lunges
- 1 km run
- Wall Balls
And then, you’re done. Easy, right?
We’d talked tactics in the car — pacing ourselves, managing transitions, and avoiding penalties. For doubles, you can split each station however you want, which helps massively. Communication is key. Decide in advance who starts, who finishes, and when to switch.
The Race: The Real Experience
We set off strong. That first 1 km run felt steady, and we hit the SkiErg feeling confident. Long, strong pulls and controlled breathing were the focus here.
Then came the sleds. Oh. My. Goodness. The sled push and pull were brutal. They really gassed me out — my breathing rate shot up, and that rope was just… annoying.
The burpee broad jumps were next-level awful (no sugar-coating that). By that point, the fatigue hits and it becomes a mental game. One rep at a time, just keep moving.
I loved the rowing though — it gave me a chance to reset my breathing and find a rhythm again. The farmer’s carry felt heavier than expected, probably because by this point, the arms are shot.
Lunges were the home stretch — shaky legs and wobbly steps, but we kept it together and powered through.
And then… the wall balls. 100 reps to finish. We switched every 10 reps and made sure to get depth, even though a few were no-reps. But crossing that finish line at 1 hour 32 minutes felt incredible.
Post-Race Thoughts
I absolutely loved it. The format, the energy, the sense of teamwork — everything. It’s so well organised, though if I could change one thing, I’d add a hype person at the start (like Spartan races have!). I needed someone yelling, “Let’s goooo!” to get the adrenaline pumping.
It was tough — no doubt about that. But it’s the kind of challenge that’s worth it. You go all out for 90 minutes, and it leaves you feeling strong, accomplished, and inspired.
Would I do it again? 100%.
I want to get my time down a little, tidy up transitions, and maybe one day, try a solo race.
HYROX Tips for Beginners (Especially for Women 40+)
If you’re thinking of signing up for your first HYROX, here’s what I learned:
1. Strength training is key.
Build solid foundations — squats, lunges, rows, and presses. Strength helps everything.
2. Get comfortable with sled work early.
The sled push and pull are no joke. Practice these often — they’re where most beginners struggle.
3. Work on your running transitions.
You’ll run 8 x 1km between stations, and it’s the cumulative fatigue that hits hardest. Practice running after lifting.
4. Train with a partner if you’re doing doubles.
Get your communication down. Know when to switch, how to cue each other, and when to push or recover.
5. Don’t neglect recovery.
Sleep, hydration, mobility — all essential, especially in midlife when recovery takes a bit longer.
6. Practice wall balls and burpees.
They come at the end when you’re exhausted. Build that endurance early.
7. Remember: pace yourself.
It’s a long workout. Go too hard early and you’ll pay for it later. Find that sustainable intensity.
My Final Thoughts
As a 40-something woman, this race reminded me that we are so much more capable than we think.
At events like HYROX, you see women in their 40s, 50s, even 60s — absolutely smashing it. It’s proof that fitness doesn’t have an expiry date.
So if you’ve been curious about HYROX or wondering if you could do something like this — you can. You don’t have to win, you just have to show up.
It gives you purpose, focus, and a reason to train hard again. And most importantly, it helps you prove to yourself that midlife is not the time to slow down — it’s the time to level up.
After your first race you can also use the website www.rox-coach.com and get feedback and it will show you what areas you need to work on for the next one.
Would I Recommend HYROX?
Absolutely. It’s one of the most empowering experiences I’ve had in my 40s.
It pushes you, humbles you, and leaves you buzzing for days after. So, if you’re on the fence — do it. Sign up, start training, and thank yourself later.
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