I’m Kate Hutchinson, an ex-international swimmer, GB Age-Group triathlete, and now an unapologetic, full-blown Hyroxer. I recently competed in my first Elite 15 race in Hamburg, which still feels a little surreal.
I actually did my first HYROX race back in 2022 while still deep in triathlon mode. I loved it immediately, but at the time triathlon still came first.
Fast-forward a couple of years and life shifted. I was getting married (which meant spending a little less money on triathlon kit), and my dad had been diagnosed with a terminal illness. The loneliness of solo endurance training started to wear on me. I missed the buzz of shared effort — the energy you get in a busy gym or group class where someone is always shouting encouragement over loud music.
When I returned to the gym, HYROX had exploded in popularity. Suddenly it all made sense. The combination of running and functional fitness suited me perfectly. My triathlon background had already given me a huge aerobic engine, and as soon as I started racing regularly, I progressed quickly.
It also got me thinking. Triathlon had taught me lessons that translate brilliantly to HYROX — but the reverse is also true. HYROX has taught me things that triathletes could seriously benefit from.
If you’re travelling internationally to race, it’s also worth considering specialist Hyrox travel insurance, particularly when competition is the main reason for the trip.
So here’s my take on what each world could learn from the other.
What HYROX athletes could learn from triathletes
Stop living in the pain cave
When I started HYROX, I was amazed how many people had no concept of training zones. Everyone seemed permanently stuck in a state of half-exhaustion — doing HYROX simulations every day, living in Zone 3, never fully fresh and never really improving.
Triathlon taught me to train smarter rather than simply harder.
The 80/20 rule — also known as polarised training — was already second nature to me. Around 80% of your training should be easy aerobic work, typically Zone 2, with only about 20% performed at high intensity.
There’s real science behind this approach. Low-intensity training builds mitochondria (the energy engines of your cells) and improves how efficiently your body uses oxygen. Hard sessions still matter, but they shouldn’t dominate your training week.
Even top HYROX athletes are now talking about this. UK athlete Charlie Botterill has spoken about how consistent training volume and proper recovery, rather than constant intensity, made the biggest difference to his performance.
At the end of the day, HYROX is still an endurance race. You have to train like one.
Brick sessions are useful — but not every day
Triathletes are famous for brick sessions, typically combining a bike ride immediately followed by a run. The principle translates perfectly to HYROX because you’re constantly switching between running and strength work.
But brick sessions are sharpening tools — not the foundation of your entire training plan.
If you’re doing full HYROX simulations five days a week, it’s only a matter of time before you plateau or get injured.
You still need sessions where you’re fresh. Running on fresh legs allows you to work on mechanics, cadence, and speed — things that disappear when you’re gasping for air after a sled push.
The same applies to strength. If every lift comes at the end of a brutal workout, you’ll never move heavy enough to build real power.
HYROX rewards strength endurance, but endurance relies on a base of actual strength. Separate strength and running sessions are where the real gains happen. Brick-style sessions then bring everything together closer to race day.
Photo credit: KSM Media
Learn to pace like a triathlete
Triathlon drills pacing discipline into you. Go too hard in the swim or early on the bike and someone steadier will reel you in later.
HYROX works exactly the same way.
If you’re leading after the ski erg, congratulations — but unless your name is Lauren Weeks, you might be in trouble. The winners are usually the athletes who stay controlled early, maintain efficiency, and save something for the brutal final wall balls.
I’m still learning this lesson myself.
Transitions matter more than you think
Triathletes obsess over transitions because seconds matter. Wetsuit off, helmet on, shoes sorted — it’s all practised.
The same principle applies to HYROX.
Efficiently moving from station to run, setting up quickly for sled pushes or lunges, and staying calm in the Rox Zone can save huge amounts of time.
Elite HYROX athlete Anthony Diapolo recently pointed out that the biggest difference between elite and average competitors often happens in the Rox Zone. Those seconds add up quickly.
Sometimes working smarter really is faster than working harder.
Respect the rules
Triathlon has plenty of rules — and sometimes they feel strict. Forget to fasten your helmet before touching your bike and you could be disqualified.
But the rules exist for safety and fairness.
The same applies in HYROX. Movement standards matter, penalties are real, and outside assistance isn’t allowed.
Triathlon taught me that arguing with officials or volunteers rarely helps. Most of them are giving their time to support the sport.
Even if you disagree with a call, stay respectful. Thank them. Everyone is there because they care about the community.
Photo: Simon Powner
What triathletes could learn from HYROX
Bring the drama
HYROX races are pure spectacle — booming music, loud crowds, commentary, lights and flags for podium finishers.
It feels like an event.
Triathlon, by comparison, can sometimes feel a little… beige.
The racing itself is incredible, but the atmosphere can be quite restrained. SuperTri has shown how exciting spectator-friendly formats can be, but the sport could still take inspiration from the energy HYROX creates.
A little showmanship would go a long way.
Photo: Simon Powner
Strength training isn’t optional
HYROX forced me to take strength training seriously, and it’s made me a better runner than ever.
My mechanics are cleaner, I’m more resilient, and injuries are far less frequent.
Many age-group triathletes still treat gym work as optional. But if you’re constantly injured or stuck at the same run pace, strength training is often the missing piece.
Squats, deadlifts and lunges won’t make you bulky — they’ll make you stronger, faster and more durable.
Make racing more social
One of the best parts of HYROX is the variety of formats: solo races, doubles and relays.
The sport is competitive but also incredibly communal.
Triathlon could benefit from more formats like this — mixed teams, relay events, and races designed to feel welcoming while still delivering the thrill of competition.
You don’t actually have to choose
The beautiful thing is that these two sports complement each other surprisingly well.
The HYROX season often finishes just as triathlon ramps up, meaning you can realistically train for and compete in both.
HYROX builds strength, durability and resilience. Triathlon develops endurance, pacing and patience.
More importantly, both communities are full of slightly obsessive people who genuinely love the challenge.
Both sports are about pushing limits, building friendships and finding joy in the grind.
In the end, triathlon and HYROX aren’t rivals — they’re simply two different ways of testing how far you can go.
So if you can… do both.
If you’re not following already, check out Kate’s Instagram here.
Racing abroad?
HYROX and triathlon are both sports with growing international race calendars, and many athletes now travel overseas to compete. If the event is the main reason for your trip, it may be worth looking at specialist cover designed for race travel.
