By Eva Lovia 
The allure of HYROX competitions, with their powerful displays of athletic prowess and the sheer volume of women embracing the challenge, sparked a personal quest for Colleen Wachob. What began as a simple aspiration to participate in this unique fitness event evolved into a transformative experience, highlighting the multifaceted benefits of combining cardiovascular endurance and strength training, and underscoring the profound impact of shared athletic endeavors. This journey, undertaken with trainer Ashley Damaj, offered not only physical conditioning but also valuable lessons in resilience, adaptation, and the enduring power of community.
HYROX, a relatively new entrant in the global fitness arena, distinguishes itself by seamlessly integrating running with a series of eight functional workout stations. This format demands a comprehensive blend of aerobic capacity and muscular strength, testing athletes across a spectrum of physical capabilities. The event’s rapid ascent in popularity, particularly among women, speaks to its appeal as a holistic challenge that transcends traditional gym workouts and solitary cardio sessions. For many, including Wachob, it represented an opportunity to reignite a passion for rigorous training after periods of focusing on different fitness modalities.
Wachob’s fitness background prior to her HYROX pursuit involved a gradual integration of weight training following her move to Miami in 2022. By 2024, under the guidance of trainer Ashley Damaj, her routine had expanded to include functional fitness with a significant cardio component. This foundation, while robust, proved to be a stepping stone rather than the peak of her physical preparedness when the commitment to a HYROX doubles competition was made. The realization that the intensity and demands of HYROX training would require a recalibration of her existing fitness regimen became apparent quickly. The partnership with Damaj was identified as crucial, not only for technical training but also for the psychological support and shared accountability inherent in a competitive duo.
Rekindling a Love for Running and the Power of Shared Effort
The initial phase of HYROX training for Wachob and Damaj centered on the running component, a modality Wachob had previously found monotonous. Their first significant outing, a roughly three-mile run on the Rickenbacker Causeway interspersed with functional movements, served as a stark reminder of her cardiovascular capacity’s need for improvement. Heart rate monitoring revealed extended periods in Zones 4 and 5, with a peak of 194 beats per minute, indicating a significant demand on her aerobic system. This objective data underscored the necessity for dedicated cardiovascular training, a core element of HYROX.
The training regimen subsequently escalated to at least two weekly runs, each approximately five miles in length, incorporating strategic stretch breaks. Contrary to her initial reservations, Wachob discovered an unexpected enjoyment in running. The shared experience with Damaj transformed the solitary act of running into a collaborative effort, evoking memories of past training camaraderie. These early morning excursions, often commencing at 5:30 a.m. to accommodate their schedules as working mothers, established a new daily rhythm. The challenge of early starts, combined with the physical exertion, proved to be an effective method for elevating heart rate into the demanding Zones 4 and 5, reinforcing running’s status as a highly efficient cardio discipline for Wachob. The intimacy of these shared runs, characterized by candid conversations and genuine connection, offered a unique form of bonding that differed from the more structured environment of a typical running club.
Nutritional Strategies for Peak Performance
The rigorous demands of HYROX training necessitated a comprehensive review and adjustment of Wachob’s nutritional strategy. A key focus was increasing carbohydrate intake to ensure adequate energy reserves for both endurance and strength-based activities. Protein consumption was also prioritized to support muscle maintenance and recovery, particularly important given Wachob’s acknowledged difficulty in building and maintaining muscle mass.
Supplementation played a significant role in her regimen. Creatine intake was increased to 12-15 grams daily, with a cycling approach involving creatine with taurine and creatine brain+ on a daily basis. On race days, creatine with added electrolytes was incorporated. This strategic use of creatine was informed by its recognized benefits beyond mere athletic performance. Creatine is scientifically supported to aid in muscle maintenance, enhance energy production within cells, and even contribute to cognitive function. Its growing adoption by women in fitness routines reflects a broader understanding of its multifaceted advantages for overall physical and mental well-being.
Navigating Setbacks: The Knee Injury and the Lesson of Adaptation
Approximately two months prior to the competition, a HYROX simulation event proved to be a pivotal learning experience. In this simulation, both Wachob and Damaj completed every modality of the race individually, rather than alternating as in a doubles format. Wachob’s exertion during this simulation led to a knee injury, a setback that underscored the distinct physical demands of HYROX compared to traditional weightlifting.
The nuanced nature of HYROX training, which involves dynamic movements under fatigue, presents a higher risk of joint strain if proper body awareness is not maintained. Unlike the more ingrained form cues in isolated weightlifting, the rapid pace and varied nature of HYROX exercises can make it easier to push beyond the body’s current limitations. The injury necessitated a shift in focus, involving collaborative efforts with both Damaj and chiropractor Jenna to strengthen the quadriceps and stabilize the knee. This meant a reduction in running mileage in the critical weeks leading up to the race, a deviation from the ideal training plan.
At 46 years old, Wachob’s perspective on physical conditioning has evolved, embracing the reality that perfect physical condition is not always attainable. This realization has been liberating, fostering a mindset where participation is not contingent on being 100% healthy, but rather on a willingness to adapt and persevere. This philosophy aligns with the broader message that resilience in fitness stems from the capacity to adjust to unforeseen circumstances and to continue engaging with physical challenges despite them.
Race Day Dynamics and the Spectacle of Community
The atmosphere at the Miami Beach Convention Center on race day was described as electric, amplified by the sheer scale of the event. Wachob’s race slot at 2:40 PM provided a novel experience, allowing for a more relaxed morning preparation, a stark contrast to the often rushed early morning starts of previous competitions. This extended pre-race period facilitated rest and mental preparation, contributing to a sense of calm before the intensity of the event.
The pre-race "tunnel" experience, a segment designed to build energy and crowd engagement, was profoundly impactful, characterized by a powerful surge of collective enthusiasm and support. The race itself consisted of the anticipated challenging stations, each followed by laps around the track, with the initial lap serving as a crucial recovery period to lower heart rate.
During the competition, Wachob noted the utility of real-time performance data. While a long-time user of a WHOOP band for its detailed post-exercise analysis, the dynamic nature of the race prompted a consideration for a device offering immediate feedback, such as a Garmin watch, as she prefers to avoid the distractions of smartwatches like the Apple Watch during intense physical activity.
The presence of her children at the event was a significant source of motivation. The family’s emphasis on the importance of physical activity and the value of undertaking demanding challenges resonated deeply, and she expressed a desire for them to witness her commitment. Wachob and Damaj completed the race in 1 hour, 27 minutes, and 6 seconds, without a specific time goal, focusing instead on the experience and execution.
Looking Ahead: Fitness as a Lifestyle
While Wachob remains undecided about future HYROX competitions, her commitment to maintaining her current level of fitness as an integral part of her lifestyle is firm. The experience has solidified her belief that fitness should transcend the pursuit of competition and be woven into the fabric of daily living.
The HYROX event itself was a powerful testament to the unifying force of sport. The arena, filled with tens of thousands of participants representing a diverse demographic – married couples, adaptive athletes, pregnant and postpartum mothers, seniors, and solo competitors – created an atmosphere of shared purpose and mutual encouragement. This collective human spirit, palpable within the venue, left a lasting impression.
Ultimately, Wachob’s HYROX journey has reinforced a profound understanding of fitness: it is not solely about achieving perfection or setting personal records. It is about the commitment to show up, the resilience to adapt when plans are disrupted, and the intrinsic joy derived from the process itself. This journey, undertaken with the support of a trusted partner and witnessed by her family, exemplifies the enduring power of shared effort and the transformative impact of embracing physical challenges as a pathway to holistic well-being. The lessons learned extend beyond the physical realm, offering insights into perseverance, adaptability, and the deep-seated human need for connection through shared experience.
