Vicky MacIntosh made history by becoming South Africa’s first HYROX champion when she took the female Pro title at the inaugural local event held at the Cape Town International Convention Centre on 21 September 2024.

As an elite-level triathlete and CrossFit athlete, Vicky held a distinct advantage in this growing sport of fitness racing, which combines functional exercises and endurance, with participants running 1km, followed by one functional workout station, repeated eight times.

“I have been an endurance athlete from a very young age and I love running, so the transition from CrossFit to HYROX was easy for me,” explains Vicky.

Her win in Cape Town secured her place in the 2025 HYROX World Championships in Chicago, taking place in June, making her the country’s first professional athlete to qualify for this prestigious global event.

READ MORE | HYROX rocks Cape Town at inaugural fitness competition

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This achievement coincides with another milestone for Vicky after securing an ambassadorship with leading sports supplement brand Nutritional Performance Labs (NPL).

As the newest NPL ambassador, Vicky explains that this new partnership has become an integral part of her training, helping her optimise her nutrition and recovery as she prepares to compete at the international level.

Nutrition is a critical aspect to Vicky’s training and race performance, with supplements forming part of a structured and considered plan.

“Nutrition plays a massive role in success at HYROX, especially for women,” explains Vicky. “I work with sports performance nutritionist Craig Uria, who periodises my nutrition based on my training block and race calendar.

In general, her diet focuses on fuelling specific sessions with the right type and amount of carbs. “With the high-intensity nature of HYROX, athletes need to fuel properly with sufficient carbs.”

From a supplement perspective, Vicky uses NPL 100% Whey Isolate and either NPL Maltodextrin or NPL 100% Pure Dextrose around training.

“I consistently take NPL 100% Creatine Monohydrate, NPL Vita Pack, magnesium and zinc from NPL ZMA, vitamin D3 and B complex vitamins.”

Vicky has also used NPL Beta Alanine before for increased power output and anaerobic endurance and will do a full loading protocol leading up to her next race.

“During race, I use energy gels and sip on water at the refuelling station but only if I need it.”

Vicky’s NPL supplement stack

Elite-level HYROX training

From a training perspective, Vicky often trains twice a day to find the right balance between endurance and strength needed in the HYROX arena.

“The key to preparing for HYROX is first building a solid strength and running base by training more traditionally, separating running and lifting,” suggests Vicky.

“Once you are a good runner and develop decent strength, you can start playing with a more hybrid-style training approach. The biggest mistake many newcomers make is jumping straight into doing HYROX HIIT sessions.”

Vicky varies her training depending on the stage of her season and training phase of training, but her typical weekly training structure includes:

  • Monday: Long run
  • Tuesday: AM – Strength. PM – ERG conditioning
  • Wednesday: Threshold run or intervals
  • Thursday: Strength
  • Friday: Easy run or rest
  • Saturday: Hybrid session involving HYROX-specific movement
  • Sunday: Active recovery session or rest

“The closer we get to a race, the more specific the sessions become to the HYROX format and the more simulation we do,” adds Vicky.

This shift can include phases where her program becomes more running-dominant, but the endurance element is never less than 50% of the focus.

“You need a decent volume of running to succeed at HYROX,” Vicky affirms. “Becoming a fast 10-15km runner is one of the best things you can do to improve your HYROX performance.”

Focused recovery

The other important aspect to consider in your HYROX plan is balancing the training load across multiple disciplines with sufficient rest and recovery.

In this regard, Vicky says it is important to listen to your body and back off if you need to before digging yourself into a hole.

“The key is to periodise your training, incorporating phases of recovery and base building between race preparation blocks,” she says. “I use a recovery app Morpheus to track my heart-rate variability (HRV) and training readiness trends, and I am super-strict with my sleep routine and hygiene.”

Plan your race, race your plan

For anyone considering HYROX, Vicky recommends following a structured program for the best results. “Find a coach who truly knows the sport and can teach you how to do the movements efficiently.”

The other vital component of a successful race is pacing. “For those planning to race, know your race-day pacing strategy and stick to it. Luckily, I had already honed this skill during my CrossFit days, which has made a huge difference in my HYROX performances,” believes Vicky.

“This approach goes hand-in-hand with the ability to race your own race, not focusing too much on the others around you. HYROX races can be frantic, and a lot of people try to blast out the gates. If you try to follow them, you’ll suffer. Steady and consistent wins races.”

Vicky also recommends finding the ideal crossover shoe for HYROX racing – something that is an aggressive running shoe while still having decent stability and grip.

“PUMA is leading the way in HYROX as the only company having developed a HYROX-orientated running shoe, the Nitro Deviate. I love them.”

Pioneering HYROX in SA

Following her win in Cape Town, Vicky is keen to bring more attention to this emerging sport and inspire other South Africans to get involved.

“My goals for the sport include qualifying for the Elite 15 circuit, the top echelon of HYROX athletes worldwide, and pioneering the sport’s growth in South Africa,” she explains.

Vicky is currently preparing to compete in Europe as she works towards securing a spot in the Elite 15 circuit, where she will race alongside the top 15 ladies in the world.

“While I race HYROX semi-professionally, it is truly a race and sport for everyone. You are racing against yourself and trying to achieve your best time. The actual event and race is full of like-minded people who value a fitness-focused lifestyle and the energy is electric.”

Based on her experience, Vicky encourages more people to try HYROX. “Once you commit and sign up, watch how your training improves, and your consistency and motivation go to another level!”