Alyssa McElheny is already one of the best HYROX athletes in the world. She is multi-talented, with 23 years of running experience and a business as a wedding photographer, and has quickly established herself as a rising force in HYROX, securing two first place finishes in Pro Women races in her first season
Her success builds upon her exceptional endurance background. Last year she ran a 2:34:27 marathon which qualified her for the 2028 US Olympic trials. The combination of running speed and improving station execution has enabled her to compete with and beat some of the best HYROX athletes on the planet.
The 25/26 season has showcased her massive potential in the sport. In Glasgow, McElheny secured third place in the Pro Women race despite receiving a 2-minute wall ball penalty that significantly affected her final time. Rather than allowing the result to derail her momentum, she used it as motivation for her next event.
Days later, she delivered a standout performance in Toulouse, winning the Pro Women race in 58:26. Breaking the 59-minute barrier placed her among a select group of athletes and catapulted her into the Elite 15. The back-to-back races demonstrated not only her physical capabilities, but also her ability to respond positively to adversity.
At the last Major in Warsaw she became only the third women to break the 56-minute barrier and qualified for the upcoming World Championships in Stockholm. And she ran the whole race with a smile on her face!
| Time / Result | Placement | Race | Category |
|---|---|---|---|
| 55:56 | #3 | HYROX Warsaw 2026 | ELITE WOMEN |
| 58:26 | #1 | HYROX Toulouse 2026 | PRO WOMEN |
| 1:02:41 | #3 | HYROX Glasgow 2026 | PRO WOMEN |
| 1:00:55 | #1 | HYROX Las Vegas 2026 | PRO WOMEN |
We recently talked to her about how her endurance background has helped her in HYROX. If you also have a running background, then these tips will help you as well.
“I strongly believe that my strong running background is a huge advantage in HYROX. I’ve been a runner for 23 years. I’ve spent so much time developing my aerobic engine, which is something you can’t rush or fake.”
There are the obvious physical benefits, but mentally this helps her to reframe the actual HYROX experience, for most people a HYROX event feels like a long time, for her the opposite is true.
“Being accustomed to racing marathons and completing long runs longer than two and a half hours makes an hour long HYROX race feel quite short. These long runs have also prepared my legs and body well for compromised running after stations.”
What Can you Learn from Alyssa McElheny?
Time to level up your own training and performance.
Find the Right Balance of Strength and Running Specific Work
“Finding a balance between strength work and running specific work can be challenging. Before HYROX, I was accustomed to running one hundred mile weeks. Since beginning to train seriously for HYROX, I’ve had to cut that mileage to about sixty miles per week. I’ve also worked with coaches on dedicating days simply to running or simply to HYROX.”
Think about how you are structuring your training. It is highly natural to want to do more of the aspects of fitness where you are better, but be honest and adjust your programming accordingly. Where are you weak? What do you need to work on? Ask yourself those questions and divide your training time accordingly.
Work with a Coach
“Having a coach to help me navigate these decisions has been instrumental. I’d definitely recommend finding a coach that understands both the running world and the HYROX space.”
Now we understand that this is not an option for everyone, but if you are able, then it well worth investing in time with a decent coach. They can help you program properly and peak for your races.
Trust Your Aerobic Base
McElheny’s incredible aerobic base allowed her to compete at an incredibly high level from her first race. This is a clear demonstration of why you need to trust your aerobic base.
Any running that you have in your arsenal is a huge advantage for HYROX. The biggest piece of feedback I hear from everyone after completing their first HYROX race is that they were shocked by how much the running portions account for the overall feel and success of the race.
If you already have a relatively decent aerobic base, then you are off to a flying start. The “strength” elements of HYROX are not as high level as you would find from starting CrossFit for example. Every movement is designed to be highly functional with a very low possibility for technical failure.
For example your technique can’t fail when you push a sled, you just get too tired or become too weak to do it. Whereas a snatch or muscle up in the CrossFit Open is a completely different story.
Even basic beginner improvements in compound lifts such as the deadlift and squat will help you build better strength for sled pushing, wall balls and even the ski erg. Pull ups will strengthen your back and grip for the sled pull. Build up these aspects of your fitness. If they are weaknesses of yours when race day comes around, do your best and go for damage control, then push harder on the runs to make up for lost time.
Use Your Running Experiences to Your Advantage
Aside from the physical demands, the longer runs you have completed will give you a unique perspective from which to view a HYROX race.
As McElheny mentioned, for her a one hour race is a short amount of time to be exercising. If you have completed long distance runs, marathons or ultra marathons that lasted longer than two hours, think about the perspective you have gained. Your mind is accustomed to keeping you going for longer periods. A HYROX race that lasts 1:30, or 1:45 is shorter than what you are used to. Use that to your advantage.
Of course HYROX is not simply a running race. But, if you zoom out and view it from a macro lens, you already know that your mind is tough and ready for the job ahead.
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