My Evolution : Alice Jones

With the HYROX World Championships just around the corner, we sat down with Alice to talk about her journey from team sports and CrossFit to becoming one of the UK's rising HYROX athletes. Balancing elite-level competition with a full-time career, Alice shares why she made the switch to HYROX, what keeps her motivated, and how she's feeling ahead of representing her country on the world stage.

Have you always been sporty?

Absolutely. Sport has been a huge part of my life from a young age. My mum was incredibly active and played netball right up until she was pregnant with me, so I grew up surrounded by sport. At school, I threw myself into everything from cricket and rounders to rugby, which became my biggest passion.

How did sport shape who you are today?

Sport taught me the value of hard work and delayed gratification. I've never considered myself naturally gifted, but I've always been willing to put in the effort. Whether it was improving as a rugby player, getting stronger in the gym, or building my running ability for HYROX, I've learned that consistent work pays off over time.

What was your sporting background before HYROX?

Rugby was my main sport growing up and throughout university. I played at a high level, captained my university team, and loved the competitive environment. Through rugby, I was introduced to strength and conditioning training, Olympic lifting, and structured gym work, which eventually led me into CrossFit.

How did you get into CrossFit?

After a few rugby injuries, I started focusing more on strength training. My mum convinced me to try a gym class she attended, and it completely humbled me. I loved the challenge and eventually joined a CrossFit gym, where I spent several years developing my fitness, strength, and technical skills.

Why did you transition from CrossFit to HYROX?

The move happened quite naturally. My partner Marco and I met through CrossFit, and we're both incredibly competitive. When other couples at our gym started entering HYROX events, we wanted to take on the challenge too. We quickly realised that while we were comfortable with the stations, our running needed a lot of work.

Did CrossFit give you an advantage in HYROX?

Definitely. The stations have always felt like my strength because of my CrossFit background. Movements like wall balls, rowing, skiing, and working under fatigue were familiar to me. The biggest challenge was running. Before HYROX, I'd never run more than 10km, so improving my aerobic fitness became the main focus.

What has improved the most since your first HYROX race?

Without question, my running. My station performances haven't changed dramatically since my first race, but my running pace has improved significantly. Building a stronger aerobic base has allowed me to perform better throughout the entire race and recover faster between stations.

Were you surprised by how quickly you've progressed?

A little. I've only been competing in HYROX for around 18 months, and the progress has been quicker than I expected. But at the same time, I knew there was more to come after my first race. I saw areas I could improve and committed fully to working on them.

What are your long-term goals in HYROX?

I'd love to compete consistently among the top athletes in the world and eventually race at the elite level. Coming from a complete beginner background and working my way towards the front of the field has been incredibly rewarding. I want to see how far I can take it.

How do you balance HYROX with a full-time job?

It takes a lot of planning and discipline. I work full-time as a civil servant, so most of my training happens early in the morning or after work. Some days that means running intervals before sunrise or finding gyms while travelling for work. It's not always easy, but it makes me appreciate every training session and keeps me focused on making the most of the time I have.

How are you feeling ahead of the HYROX World Championships?

I'm incredibly excited. This will be my first HYROX World Championships and my first opportunity to represent my country in sport, which is something I've always dreamed of. Last year I qualified too late to make the trip, so this time I've had a full year to prepare.

More than anything, I want to enjoy the experience. Competing against the best athletes in the world is a privilege, and I'm looking forward to soaking up the atmosphere, racing hard, and making the most of every moment.