'We set a world record in Hamburg'

What does a typical training day look like?
Viola: Although that will probably change over the years, it was a new sport, so there weren’t any athletes specifically trained for it from a young age, like in soccer or other established sports. That’s why it was relatively easy at the beginning, no matter what sport you came from, to get into it because everyone faced the same challenges. Fast runners had a slight advantage initially because it’s easier to build strength than to learn to run if you’re a strength athlete.
The sport attracted a lot of people because the pool was huge. But now, as the top level gets tighter and the Elite level continues to rise, you can see the difference. For example, five years ago, a time of 1:08 was impressive, but now some women are running under an hour. The same goes for men.

In ten years, it will look completely different. Those who are now 18, 19, or 20 will start training specifically for it.

Most of us, except for Tim, are over 30 and started training for it later. If you have ten or fifteen years of specific training, the landscape will change. It won’t be as common for someone in their 30s to just start and reach the top.
That was great for the start, and that’s why so many people got involved.

Viola, during my brief research beforehand, I found out that you come from a physiotherapy background. How do you recover after the strain of the HYROX? What are your tricks?

Viola: I must admit, I’ve tried everything, willingly or not, and initially, I thought I was doing it all wrong. I’d tell myself, ‘It’s okay, just a sore muscle,’ and then I’d take Sunday off. Typically, I’d rest or do a light shake-out run, but come Monday, I’d push hard again. By Thursday, I’d be completely exhausted, not so much physically, but my cardio would be system. My heart rate is generally very high, sometimes hitting 205/207, and during intense sessions, it already averaged around 190. So, I’ve learned that two days isn’t enough recovery time.

Doing a shake-out run or cycling can be helpful, especially if your knees aren’t too sore. It makes sense to clear out the lactate. Light exercise is good post-competition, but I keep it very easy. Traveling, especially flying, usually complicates recovery. I wait until at least the fourth day post-competition to start with a light running or strength training, avoiding hard cardio. It typically takes me about a week to fully ramp up again.

When you think back to your career or your time in HYROX, what stands out in particular? What was your best moment?

Viola: The first World Championships was a very impressive event for me. It was the first World Championships during the Corona period, held in Hamburg, and it had a very special set-up. It was the first time I had ever been in contact with international athletes, which I had no idea existed before. It was a cool weekend overall, not just one special moment, but the entire set-up was impressive. That event was my real introduction to competitive sport. We set a world record in Hamburg, beating the men’s team with the same weights, and that was our first race. It was a great fit and a really good opener for my HYROX journey.
There were always different kinds of good moments in competitions—some were really great, and some were just mediocre. But overall, they were always great trips. Nice was particularly cool because my parents were there. There were three competitions in one weekend, which was a lot, but all three were great races. The Elite race, where my parents were also present, was cool as well. We had a clubhouse open through my work, and they broadcast it, even if only three people were watching.

Viola, what is your favourite and least favourite exercise?

Viola: Well, I don’t have a favourite exercise, but if I had to say one maybe the Farmer’s Carry because it’s over quickly. My preferences have changed a lot over the years. At the beginning, I remember running against Sarah Kholti in my first HYROX. I knew she was strong in one exercise, and I was stronger in running, so it balanced out. Now, running is my biggest weakness compared to other Elite athletes, so I focus on it more.

In my second race against Sarah, I knew I could make up time in the Wall Balls, but I wouldn’t say that now because Wall Balls can turn a race around. The second half of the race is tougher for me. I’m not great at rowing, but my Lunges have improved—they used to be one of my worst exercises. The combination of Lunges and then Wall Balls is still pretty tough, so I don’t like the second half as much.

 

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