Women in their 60s say brutal Hyrox workouts improved strength, mobility and social lives

Four British women in their 60s say training for and competing in Hyrox — a high-intensity competitive fitness event — has reshaped their physical health, mental resilience and social lives, allowing them to lift heavier weights, move more confidently and feel a renewed sense of purpose.

Hyrox, first launched in Germany in 2017, combines running with eight workout stations spread over an 8-kilometer course. Participants race 1,000 meters on a SkiErg, complete a 50-meter sled push followed by a 50-meter sled pull, perform an 80-meter sequence of burpee broad jumps, row 1,000 meters, carry heavy weights for 200 meters in a farmers carry, advance 100 meters in sandbag lunges with a bag on their back and finish with 100 wall balls. Competitors may enter solo, in doubles or as relay teams.

Christine O’Sullivan, 62, from South Wales, said she did not get fit until her late 40s but has since progressed from Couch to 5K to marathons, power lifting and Hyrox. She works 12-hour shifts as an accommodation officer in a building for people with drug and alcohol issues and said Hyrox training helps her manage stress and the emotional toll of her job. "A great coach can help you achieve what seems impossible," she said, describing the tailored training plans and monitoring at her gym that allow people with heart stents and hip replacements to train safely.

Karen Ince, 65, of Kent, said she has taken part in Hyrox 12 times and enjoys the social side of doubles and relay races. She said training five or six times a week and using supplements such as protein shakes and creatine have helped her maintain strength. At her first Hyrox race she finished second in her age group and qualified for a higher division, a moment she said meant a great deal because her son was there to tell her. "I am the strongest and fittest I’ve ever been," she said.

Carol Norris, 62, who lives in Cambridgeshire and qualified as a fitness instructor at 57, said she was already involved in functional fitness before Hyrox but found the event brought a new level of challenge. At her first Hyrox event she said she set a world record for her age group, lowering the previous mark by about 50 seconds and earning an invitation to the World Championships three weeks later. Norris, who teaches Pilates to older adults, said she sees many people with limited mobility and believes movement is essential: "Moving your body in every direction helps with mobility," she said.

Celia Duff, 71, also from Cambridgeshire, said she began after babysitting for her daughter at events and has since competed at the 2023 World Championships. Duff maintains an active training schedule that includes three or four runs a week, several strength and conditioning classes, weight lifting, personal training, Pilates and yoga. She said strength and functional training are critical for everyday activities such as climbing stairs and rising from a chair, and that having clear goals and competitions helps keep her mentally focused.

The four women — Norris, Duff, Ince and O’Sullivan — formed an over-60s relay team after answering an online advert and met for the first time at a Birmingham event. They described a close community around Hyrox, keeping in touch through messaging groups and encouraging one another at the gym and at races. Carol Norris warned that as Hyrox has grown more popular, tickets have become harder to obtain; she said she waited in a queue of about 10,000 for entry to a recent Birmingham event.

Coaching and individualised programming were recurring themes in the women’s accounts. O’Sullivan credited a coach who prescribed front squats and mobility work to improve a range of skills needed for Hyrox, including the depth required for wall balls. Karen Ince highlighted small, practical benefits: heavy farmers carries reduced her reliance on others when carrying shopping to the car.

All four described different entry points to fitness: O’Sullivan’s late start after her children left home; Ince inspired by watching her son compete; Norris’s retraining during the pandemic; and Duff joining after exposure through family. Each emphasized that high-intensity exercise need not be the only path to health for older adults, citing walking and light resistance work as useful starting points for those new to movement.

The women also spoke to changing attitudes toward ageing and strength. O’Sullivan said older women are now discovering the value of cardiovascular fitness and strength, and that some in their 60s are posting faster times than many younger competitors. Duff noted the intellectual challenge of training — identifying weaknesses, setting targets and tracking progress — as an added benefit for longevity.

Experts in geriatric fitness have increasingly recommended preserving mobility and strength through regular activity. The participants’ accounts align with public health guidance that emphasizes aerobic exercise, resistance training and functional movements to maintain independence and reduce the risk of falls and chronic disease.

The quartet said they do not plan to stop training. While some may choose to race less frequently, all described the combination of physical improvements, mental focus and social connection as strong incentives to continue. Their experiences illustrate how participation in organised, monitored fitness events can offer older adults measurable gains in strength, endurance and quality of life.