Fitness Training
How newcomer Joanna Wietrzyk is taking the HYROX world by storm
Australian phenom Joanna Wietrzyk is shaking up HYROX with performances that place her among the sport's all-time greats. In an exclusive interview, she reveals what sets her approach apart.
At just 22 years old, Joanna Wietrzyk is already making waves in the HYROX world. The Australian athlete, who only discovered the sport four months ago, has raced her way into the sport's Elite 15, posting a personal best of 1h 12s that's made her the third-fastest female in HYROX history. Not bad for someone who’s still finding her groove.
"I didn't even know what HYROX was four months ago," Wietrzyk admits. But with a background in competitive tennis and distance running, she’s adapted fast. "All the work I've put in over the past 10 years has led me to this moment."
Wietrzyk's background in tennis and running has given her great HYROX base
© Joerg Mitter/Red Bull Content Pool
Wietrzyk is already the third fastest woman in HYROX history
© Joerg Mitter/Red Bull Content Pool
Finding her edge
Wietrzyk's rapid rise isn't just about training hard. It's also about training smart – and recovering even smarter. While many athletes focus solely on building fitness in training, Wietrzyk believes her edge comes from her emphasis on recovery. "My biggest thing is sleep, hydration and food," she shares. "Sure, ice baths and other techniques help," but it’s the basics that really move the needle she believes.
- Sleep: "Anywhere from 8 to 10 hours is a must."
- Hydration: "It's all about electrolytes and staying on top of water intake."
- Food: "I love nourishing food. After a race, I make sure I'm refueling with carbs and protein."
She’s quick to point out that it’s these basics - not flashy hacks - that keep her engine running strong.
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Chasing the best
With a spot at the 2025 HYROX World Championship in Chicago already secured, Wietrzyk isn’t slowing down. Her next goal? Breaking the sub-hour mark and climbing onto the podium again - if not winning the entire race.
"Just going hard and hopefully getting that sub-60 time," she says are her next goals, though she knows there’s plenty of work to do. This Friday, at the HYROX Major in Hong Kong, she'll have the chance to test herself against a stacked field, including another Elite 15 competitor, Lauren Weeks. "Beating someone like Lauren? It's going to take a lot," Joanna admits. "Lauren is the fittest she's ever been. She's a great role model for all of us." The race will be streamed live on HYROX's YouTube channel.
Still, Wietrzyk isn't intimidated. Her plan? Keep building her aerobic base, focus on recovery and stay consistent.
A sub-60 minute time is next on Wietrzyk's list to accomplish
© Joerg Mitter/Red Bull Content Pool
I've only been doing HYROX for four months, but my background has given me a solid foundation
How to build a strong engine
For Wietrzyk, success in HYROX isn't just about short-term wins. It's about playing the long game. "Building a strong engine takes years," she explains. "I've only been doing HYROX for four months, but my background in tennis and running has given me a solid foundation."
By balancing ambition with patience, Wietrzyk is carving out a path that's uniquely hers – and it’s one to watch.