What are the best sports backgrounds for HYROX?

One of the most interesting things about HYROX is how many different ways there are to be good at it. There’s no single “ideal” background. The top end of the Elite 15 is full of runners, swimmers, powerlifters, triathletes, and athletes from team sports – and they all bring different strengths to the table.

There’s a strong running presence at the top of the HYROX field, and that’s not a coincidence. With 8 x 1km runs built into the format, anyone with a solid running base has an immediate advantage. But pure running isn’t enough – you still need to be able to move weight, manage transitions, and hold form when fatigue sets in.

Beau Wills, from New Zealand, originally a tennis player, has spent years training in functional fitness and now blends power and precision well. His movement quality on stations is incredible, and he is rarely outdone on the stations, especially in the back half of the race.

Tia-Clair Toomey and James Newbury are two more names worth noting. Both have elite functional fitness experience, and both have already made an impact in HYROX Doubles. Their strength and movement standards carry over well, especially on stations where form and tempo matter, though it is worth noting they certainly have more of a running background than many others from the world of functional fitness.

HYROX naturally appeals to triathletes – people used to long races, pacing strategy, and aerobic output. Tom Rodgers, Pelayo Menendez, Amy Bevilacqua, and Hidde Weersma all have triathlon backgrounds, and it shows in how they manage their effort across the full race. They’re often comfortable with the volume of running and rarely go out too hard early on.

Athletes with swimming or cycling backgrounds tend to bring good breathing efficiency and an extremely strong aerobic base – ideal for machines like the ski erg and rower. 2024 HYROX World Champion, Alexander Rončević (who used to swim 80km per week for much of his childhood), and Vivian Tafuto (who once competed at the US Olympic trials for swimming) are both regulars in the Elite races with particularly strong machine splits and the ability to move well under fatigue.

Some of the more surprising transitions come from athletes who started in team sports or strength training. Joanna Wietrzyk (tennis, netball), Jon Wynn (rugby league, military), and James Kelly (AFL/Aussie rules football) have all adapted well.

James openly admits he wasn’t the most technical footballer – but he could run forever. Now he’s strong on both the runs and the heavy work. Joanna’s coordination from court-based sports helps her move efficiently, especially on high-skill stations like the ski erg and wall balls. Jon brings military-level focus and calm under pressure – traits that help when fatigue hits and things start to unravel.

You’ve also got athletes like Graham Halliday and Seka Arning, who come from strength-first backgrounds like bodybuilding and power training. They’re often strong on sleds, carries, and wall balls and as their running continues to improve, they can be dangerous.

What’s clear is that HYROX isn’t just for one type of person. There’s no single path to the top – just a common outcome: you’ve got to be fit, efficient, and mentally tough. Whether your background is in a pool, on a track, or under a barbell, if you can bring the right combination of engine and execution, you can compete with the best. That said, as the sport grows, we may start to see athletes reaching the top who’ve trained specifically for HYROX from an early stage in their athletic careers.

The author of this story, Greg Williams, is an experienced HYROX writer. He regularly publishes data and analysis on the sport via his blog, Roxlyfe.com.