November/December 2025 – At the end of last year, I had a couple of extra motivators to get healthier. I had a less than perfect physical, and my mom had a stroke. Seeing her and other people in the rehab really emphasized to me that I need to take care of my health and physical abilities in any way I can. I also needed to start eating better and lose some weight.
Also at the end of every year, I decide my fitness goals. In the past, I made goals like “finish hiking the 48 4000-footers”, or “get a double under”. This year it was be able to comfortably run a mile again, get better/faster at burpees, and a few others. Some folks at my gym had recently done Hyrox competitions or Hyrox sims. My gym had been adding in some Hyrox workouts. A Hyrox race is about 60% running and several of skills we work on at out gym, including burpees, so I decided I would like to join in on the “fun” and do a Hyrox competition. It would hopefully motivate me to run more, do more burpees, and eat right/lose weight. The nearest official race is in Boston in October, which meant plenty of time to train.
January 2026 – Knowing I’d have to do some “homework”, aka extra work outside of Black Pearl Fitness group classes, I made up rules for my home gym, which I called the “Hot Bitch Gym”.
I started eating better and lost 6 pounds. I made a spreadsheet because I’m a giant data nerd. I looked at last year’s Boston Hyrox times, and found the average (-ish) for women in my age bracket. 2 hours. (I’ve since seen other stats that say 1:40, but we’re ignoring that). So that’s sort of been my target. I also found averages for each station for women in my age bracket.
So wait, what is Hyrox? It’s a race, comprised of 8 stations, paired with 8 1000-meter runs. The distances are always the same, the stations are always the same. The weights vary by gender and class (open v. pro). I’m doing Women’s Open, so this is my race:
| Distance | Weight | “Avg” for 2 hour finish | |
| Run | 1000 meters | 7m | |
| SkiErg | 1000 meters | 6m 30s | |
| Run | 1000 meters | 7m | |
| Sled push | 50m | 102 kg (225 pounds) | 3m 45s |
| Run | 1000 meters | 7m | |
| Sled pull | 50 meters | 78 kg (172 pounds) | 7m 30s |
| Run | 1000 meters | 7m | |
| Burpee broad jumps | 80 meters | 9m | |
| Run | 1000 meters | 7m | |
| Row | 1000 meters | 6m 30s | |
| Run | 1000 meters | 7m | |
| Farmers Carry | 200 meters | 2x 16kg (35 pound) kettlebells | 3m 15s |
| Run | 1000 meters | 7m | |
| Sandbag lunges | 100 meters | 10kg (22 pound) sandbag | 7m |
| Run | 1000 meters | 7m | |
| 100 Wallballs | — | 4kg (9 pound) ball | 10m |
| Rox Zone | Not an actual station, but the transition spaces between runs and stations | 10m |
I did a test 1k row and did it in 4m 35s. So off to a great start, almost 2 minutes faster than I needed.
February – I lost 5 more pounds. I made a plan at the Hot Bitch Gym to work on lunges, jump squats, and box steps. This was in addition to going to Black Pearl Fitness. I stayed after class at BPF one day to see how long it would take me to do 100 wallballs. It took 8m 46s. Another great time, under the goal of 10m. I also tested out 1000 meters on the SkiErg after another class, 5m 5s. Also under goal. I knew from the start that I would need to work on burpees and lunges. This showed that I was probably correct. I tried a burpee fitness ladder test, which was horribly humbling. And added in some burpee EMOM workouts in the Hot Bitch Gym.
March – Down 4.2 pounds. Ran a 5k in 45 minutes, which was my very slow, but very expected baseline of 15 minute miles.
April – Black Pearl Fitness started dedicated Hyrox classes on Saturdays. I was down 5.6 for a total of 20.8 pounds. I ran an 11m 57s mile. Another SkiErg 1k test, 5m 5s. Another Row 1k test, 4m 8s. I ran 15.7 miles in the Hot Bitch Gym, which included a 10k in an hour and 31 minutes.
May – I ran 29.9 miles. In class, I ran a 1k in 6m 53s. Target 1k time.
June – I was down 4.6 for a total of 24.6. I ran 32 miles. Another gym hosted a Hyrox sim event, “Hyrox Elevate”. There were some modifications from a regular Hyrox format. Same 1000 meter runs, but some of the stations were slightly different and the order was slightly different:
Ski Erg 1000m
Row 1000m
15 calories on the Assault Bike
Burpee Broad Jumps 80m
25# Overhead Plate Carry 200m
Farmer Carry (2x16kg kettlebells) 300m
Walking Lunges (with a 10kg sandbag) 100m
100 Wall Balls (4kg ball)
| Distance | Weight | |
| Run | 1000 meters | |
| SkiErg | 1000 meters | |
| Run | 1000 meters | |
| Row | 1000 meters | Different order |
| Run | 1000 meters | |
| Assault bike | 15 calories | Different station |
| Run | 1000 meters | |
| Burpee broad jumps | 80 meters | Different order |
| Run | 1000 meters | |
| Overhead plate carry | 200 meters/25 pounds | Different station |
| Run | 1000 meters | |
| Farmers Carry | 300 meters | Longer distance |
| Run | 1000 meters | |
| Sandbag lunges | 100 meters | |
| Run | 1000 meters | |
| 100 Wallballs | — | |
| Rox Zone |
The weather was in the 80s and full sun. Not a cloud in the sky. Just a few sporadic trees on one leg of the run. Only the burpee broad jumps, lunges, and wall balls were inside, all other stations were outside in the sun. Unfortunately, I wasn’t totally consistent about when/where I hit the lap button on my Garmin, so I don’t have Rox Zone times. Sometimes it was added to a run and sometimes to the station, so my times are potentially longer than just the thing itself.
| “Avg” for 2 hour finish | Hyrox Elevate time | |
| SkiErg | 6m 30s | 5m 50s |
| Row | 3m 45s | 5m |
| Assault bike | n/a | 2m 51s |
| Burpee broad jumps | 9m | 19m 7s (oof) |
| Overhead plate carry | n/a | 5m 33s |
| Farmers Carry | 3m15s (although this was longer distance) | 10m 32s |
| Sandbag lunges | 7m | 23m 29s (yikes) |
| 100 Wallballs | 10m | 15m 7s |
| Rox Zone/Runs | 10m RoxZone + 56m running | 1h 23m 47s |
| Total | 2h | 2h 51m |
Surprisingly, the runs weren’t terrible. I knew this was my weakest part of the race and I knew the heat would be bad, so expectations were met. Haha My runs totaled 1 hour, 23 minutes, and 47 seconds. Not great when my target was 56 minutes. But again, understandable in the heat.
Ski erg and rower were fine. I felt pretty strong about both beforehand and knew not to go crazy on them as there was still a lot of race to go. The assault bike was amusing as a volunteer decided to talk to me the entire ride and I’m not the biggest people person normally, let alone when riding an assault bike.
Burpee broad jumps weren’t nearly as terrible as I feared. They were hard and it took me a long time, but still not that bad. Again, I guess my expectations were in line.
Overhead plate carry and farmers carry sucked just because they were out in the full sun. The runs at least had a little breeze and your own momentum to create air movement. I ran the first lap of the plate carry and cracked myself up passing a mixed double’s team (they were carrying a heavier weight).
Sandbag lunges almost ended me. Or at least my race. By that point (despite loads of water and electrolytes), I was dehydrated. And my muscles just started to be unresponsive. My brain was saying move and my legs said nah. They didn’t even hurt, they just weren’t part of my body anymore. I powered through and I’ve never been so happy to be on a run. Ha!
Wall balls were fine, though they took a lot longer than expected. My heart rate spiked every time I picked up the ball. But I got it done.
2 hours, 51 minutes. Heart rate in zone 4 and 5 the whole time. I weighed myself before and after and I lost FOUR pounds during the race (including the liters of water I drank during and after). According to my Garmin, I had 96 oz of sweat loss. Also according to my Garmin, I needed 94 hours of recovery time.
I cramped up the entire ride home. Luckily my daughter was driving. It was also really nice to have my kids there, both as a cheering squad, but also as my personal pit crew, and photographers.
I feel like I did really well with the lead up to the race. I tapered well. I’m familiar with tapering from back in my running days, but it is slightly different for a race that also includes strength stations. I’m also older than I was when I was a runner. The Sunday before I did my usual “long” run of a slow 6 miles, which unintentionally became good practice for the race since it was very hot. I also tested out a new Gu flavor (no new foods on race day!). I didn’t go to class at BPF Monday. I went Tuesday which was a strength workout, but didn’t go as heavy as I could have. Wednesday’s class workout was a partner workout that I intended to go easy on, but didn’t really. Luckily it turned out to be okay. Thursday was a cardio workout, and again I took it easy. Friday I went for a short, easy walk. I did my best to get good sleep in the days leading up to Saturday. Thursday and Friday, I spent extra time on using the theragun and foam roller for my hip, as well as a few hip mobility exercises. I honestly felt as good as I could on Saturday morning.
Nutrition-wise, I also felt like I did really well. Probably only one thing I’ll change for Boston. Starting Wednesday, I increased water intake and carbs. Friday I made sure I had plenty of water and electrolytes and carbs. Saturday, about three hours before the race, I had a peanut butter and jelly sandwich. An hour before, I had a Honey Stinger Waffle. DURING the race, I intended to have one Gu after the burpee broad jumps. Many people insist you don’t need anything during a Hyrox race. Others suggest a gel after the burpee broad jumps. I think they typically suggest that because it’s halfway through the event. I think the people who insist you need nothing are faster athletes. I had the Gu after burpee broad jumps. I honestly should have had it sooner. As a SLOW athlete, I needed to have it closer to the one hour mark. I hit a wall at lunges, and guess what? That was around the two-hour mark. I had another Gu after them, and really I should have had it before. I should have known this from hiking. On my hikes, I try and make sure I have a snack every hour or I get cranky. I’ve run into trouble when I go longer than that. Back in my running days, it was the same. Now, hopefully in Boston, I’ll be faster, but if I’m not, I need to remember, every hour, rather than a set point in the race.
Surprisingly, post race, I was hardly sore at all. I’ve been sorer from hard workouts at the gym and hikes.
July – Ran 19.7 miles. Ran 3 1000 meter runs after a workout, averaging 6m 56s, which is great, again under my target of 7m. Also ran 4 miles at 14m/mile pace. Ran a mile in class in 10m 31s.
August – Ran 23 miles, including a 7-mile run, which is the longest I’ve run in 15+ years. Black Pearl Fitness had a sim. This one was the standard format, all the correct stations in the correct order, and even a rox zone set up. Weather so much better than it was in Rochester, though there were still environmental things to deal with like wearing sunblock that ran into my eyes. I’m very much looking forward to Hyrox Boston and being indoors.
| “Avg” for 2 hour finish | Hyrox Elevate | BPF Sim | |
| Run | 7m | 10m 28s (avg) | 7m 4s |
| SkiErg | 6m 30s | 5m 50s | 5m 42s |
| Run | 7m | 10m 28s (avg) | 7m 21s |
| Sled push | 3m 45s | n/a | 3m 12s |
| Run | 7m | 10m 28s (avg) | 8m 4s |
| Sled pull | 7m 30s | n/a | 5m 16s |
| Run | 7m | 10m 28s (avg) | 8m 3s |
| Burpee broad jumps | 9m | 19m 7s | 15m 22s |
| Run | 7m | 10m 28s (avg) | 7m 43s |
| Row | 6m 30s | 5m | 5m 22s |
| Run | 7m | 10m 28s (avg) | 7m 48s |
| Farmers Carry | 3m 15s | 10m 32s (longer distance) | 3m 13s |
| Run | 7m | 10m 28s (avg) | 7m 59s |
| Sandbag lunges | 7m | 23m 29s | 11m 43s |
| Run | 7m | 10m 28s (avg) | 9m 4s |
| 100 Wallballs | 10m | 11m 15s | |
| Rox Zone | 10m | included in runs and stations | 13m 29s |
I’m actually really happy with those run times. The fact that I was even close to 7m, is great. AND the 8m 4s was after sled push, which toasted my legs. So then to bring it back to 7m 43s a couple of runs later was also good. 9m 4s was after the lunges and well, I’ve learned the lunges mentally break me. They did in Rochester, and they did in this sim. More on that later.
The stations:
SkiErg. The Skierg was fine. I’ve read not to go all out here, you can bust your ass and it’ll only get you a few seconds. I agree, I kept a steady pace that was quick, but not all out.
Sled push. For the sim, it was 5 lengths of turf (meaning go out, turn around and come back, go out, come back, go out), including needing to swap the bars on the sled each time. I used that as a quick break and to get my heart rate back down. But I’m really pleased with that time. This was the first time I’ve done the full distance and wasn’t sure what my time would be. It did however, WRECK my run after this. I needed half the run to recover.
Sled pull. Again, really happy with this. I think I could have been slightly more efficient, and possibly pulled a bit more with my arms, but I wanted to be conservative and not kill my arms for farmer carry and wallballs.
Burpee broad jumps. Look I’m slow at burpees and not a great jumper. I did it 4 minutes faster than I did at Hyrox Elevate, so I’m calling it a win. There’s definitely room for improvement here, as this extra 6 minutes ate up the 3m 30s “lead” I had from the previous stations.
Row. Glorious rowing. It’s the one time in the race you can SIT DOWN. Also, each forward movement allowed me to stretch my calves. I’m a pretty good rower and I allowed myself to recover here. As you can tell since my run time improved after this station. Made up some of the time I lost on the burpees. I could probably push it a tiny bit harder next time here. But like skiErg, you don’t want to go all out just to gain a few seconds. I was a bit faster at Hyrox Elevate, but it was also the second station, not the fifth.
Farmers carry. I had to put them down twice. At the 100m mark, and at the 150. I probably could put them down sooner, and only have to set them down once. But hey, I’m right in line with my target, so no complaints.
Lunges. Yikes. However, I cut my Hyrox Elevate time in half. And as I mentioned, the lunges mentally break me. The good news is that I now think I know why. All the other stations, you can do at your pace. You can take a break if you need to. Burpees, you can lie on the floor or stand there and stop. Wall balls, you can set down the wall ball. Only lunges state (and I guess the rule has changed now), that you can’t put down the sandbag. Mentally, that ends me. I freak out and think “I CAN’T DO THIS”. Of course, now I have, so there. And the rule has changed, if you put it down, it’s just a penalty, not an instant disqualification. Just knowing I CAN put it down, will likely help, even if I don’t put it down.
Wall balls. My concern here is that I’m going low enough. I don’t want to get no-repped. I could have likely taken smaller breaks, too, but I just felt like I was so gassed and I might have a heart attack. I’ve got to push through wanting long breaks here though, it’s the last station, time to go all out.
Total time in the rox zone: 13m 29s. I definitely walked here more than I should have. “They” all say this is where you can make up time without having to train. I say I needed the breaks. 🙂 But sure, I could try and pick it up a bit here.
So total time: 2 hours 18 minutes. Over my Hyrox Elevate time that was 2h 51m. A big improvement, though I fear it was largely weather related. The great news is that I’ve now done it. All the stations, in the order they should be with all the regulation weights. I did it. I can do it again. Can I do it in 2 hours? Maybe, maybe not. But I can do it. If my brain starts to give me shit, I can say shut up, we did this before, we can do it again.
So that’s how it’s going…6 weeks til Boston!
My Take 