Unlock Your Potential: High on Hyrox with Catherine Van Rees

Success in fitness isn’t about perfection—it’s about showing up, pushing through challenges, and trusting the process. Catherine Van Rees embodies this mindset, proving that consistency, smart training, and proper recovery are the keys to unlocking your potential. Whether it’s conquering Hyrox, building strength, or optimizing performance with Luna Ring, her and her husband's journey is a testament to dedication and perseverance.

Fitness isn’t just about working hard; it’s about listening to your body, fueling it right, and never letting setbacks define you. Set goals, commit fully, and remember—progress comes from showing up every single day, no excuses.

1. Hey Catherine! Let’s start with the basics—tell us a little about yourself. What got you into fitness, and what keeps you going?

Hello! I never really liked sports when I was in school, but during university, I needed an extra way to make money, so I became a barre instructor at a great gym in Cape Town. I fell in love with the process—both the hard work it took to improve and the mental benefits it gave me. From there, I started focusing more on building muscle, which led to me spending more time in the gym. It became a non-negotiable in my life. Honestly, I struggle to take a rest day because I’m so addicted to seeing progress and pushing myself. I keep going because I’ve set goals for myself, and I truly believe I owe it to myself to achieve them. Every day, whether I’m training or recovering, I know I’m getting closer to those goals.

2. For those who might not know, what exactly is Hyrox? How did you first discover it, and what made you want to compete?

Hyrox is a fitness competition that combines running and functional training. It consists of 8 workout stations interspersed with 1 km runs. It tests both endurance and strength, making it a true all-around challenge. I first discovered Hyrox through my husband, who follows athletes on Instagram that had started competing in it. We decided to train for it together. Training alongside my husband is great because he’s incredibly fit and motivates me to eat properly, push my body harder, and really enjoy the journey. We’ll be competing as a mixed doubles team, which means I’ll have to do the male weight in some of the events—eek! It’s awesome sharing this experience with someone so close to me.

3. Your Instagram is a masterclass in aesthetics and precision. Do you approach your Hyrox training with the same level of detail? What core principles guide you in both fitness and content creation?

Thank you! YES, I approach my Hyrox training with the same level of detail as I do with my content. I literally never miss a training session, even if I’m not feeling it or have a busy day. I believe that if you really want something, there are no excuses. We’ll wake up early to train if we have a packed schedule, or I’ll push through when I’m not mentally feeling up to it. Training like this definitely teaches you how to push through, even when things aren’t going as planned.

For example, yesterday, I struggled to pull the sled, despite having done it easily the week before. It’s a reminder that there will always be tough days, but it’s about showing up and persevering. That mindset applies to both my fitness and content creation—consistency, hard work, and never letting setbacks stop you.

4. When it comes to your training and overall fitness, what’s your number one non-negotiable?

My non-negotiables are two things: recovery (eating enough, stretching, getting adequate sleep) and consistency. I’m someone who never misses a training session, no matter how I feel. I’ve made it a priority in my life, and nothing gets in the way of those goals.

5. Are you in this for the long run? Do you see yourself competing in more Hyrox events, or was this a one-time challenge?

We’ve got our first competition in March in Johannesburg, which has a higher altitude, so breathing will be a challenge. We’re not aiming for gold this time, but we’re definitely pushing for it when the next one takes place in Cape Town. We want to enter as many events as it takes until we win. We only started running about three months ago, so we’ve still got a lot of progress to make in terms of speed. What’s unique about Hyrox is that you’re constantly running on compromised legs after doing workouts in between, which is different from traditional long-distance running. It’s a new challenge for us, and we’re excited to keep growing in it.

6. What does a typical training day look like when you're prepping for Hyrox? Take us through it!

A typical training day includes three runs per week: one tempo run, one zone 2 run, and one long, steady run. We also do three Hyrox-style workouts, practicing movements like wall balls, farmers carry, sled pushes, etc., while getting used to heavy weights. Lastly, we try to fit in one or two full-body strength sessions. Since it’s summer here, we wake up around 6 am, stretch, have our coffee, and either head to the gym or go for a run. After that, we have a full workday ahead. It’s busy, but it’s a routine that keeps us on track.

7. How has Luna Ring played a role in optimizing your training? Have any specific insights from it helped you push your limits or improve recovery?

Firstly, I love how beautiful the ring looks—I can wear it while training, at work, or even at an event. It looks so sleek! But on a practical level, I really value the insights it gives me, especially regarding HRV. It’s a great indicator of when my body needs rest. I don’t let it dictate whether I train or not, but it helps me adjust the intensity of my workouts. If my HRV score is low, I’ll take it easier on the intensity that day. It’s a great tool for listening to my body.

8. Speaking of recovery—after an intense session, what’s your go-to recovery routine? Any secret tricks?

Eating! I’ve spent years under-fueling my body, influenced by social media and unrealistic fitness ideals. This wrecked my hormones and slowed my recovery. Now, I focus on fueling my body with whole foods and making sure I eat enough to support my training and growth. I always look forward to my meals, and I’m finally eating enough for my body. I think a lot of people underestimate how much food they truly need when training hard. Nutrition is everything when it comes to recovery.

9. Grip strength and sled pushes are some of the toughest parts of Hyrox—do you track your recovery scores to know when to hit strength vs. rest?

Yes, recovery is key for me. As I mentioned, I’m addicted to working out and constantly pushing myself to get closer to my goals, so the recovery score really helps me know when to pull back.

It also helps me trust myself when I feel tired because I can look at the numbers instead of doubting my own instincts.

10. Beyond fitness, what other passions or hobbies bring you joy?

I absolutely love cooking—I make all my meals from scratch. You’ll often find me making pasta and bread by hand on weekends. Cooking for others is my love language. Also, if you haven’t been to Cape Town, you definitely should! I think it’s the best city in the world. There’s so much to do, from hiking to beach days, visiting local farmers’ markets, and trying new restaurants and coffee shops. My weekends are usually packed with outdoor adventures and good food.

11. If you could design a Hyrox-specific smart ring feature, what would it be?

I’d love to see a recovery score that detects muscle load from training and assesses how your body is coping. It would be amazing to track how specific workouts are affecting muscle fatigue and recovery so that we can adjust our training accordingly. It would take the guess-work out of knowing when to push harder and when to rest.

12. If someone reading this is thinking about tackling Hyrox for the first time, what’s the one piece of advice you’d give them to unlock their full potential?

Consistency is key. I always say, “Better put in 80% effort 100% of the time than 100% effort 40% of the time.” Progress comes from showing up every single day, not from perfection. It’s okay if you’re not pushing your hardest every day, but make sure you’re doing at least one thing each day that brings you closer to your goal.

Hyrox training, as Catherine sees it, demands structured running (tempo, Zone 2, long runs), strength work (sled pushes, wall balls, carries), and full-body sessions. Recovery is key—fuel properly, track HRV, and adjust intensity when needed. Most importantly, consistency beats perfection—show up daily, push through tough days, and trust the process! Follow her on Instagram - @catherine.vanrees.

Stay tuned for more conversations in our Unlock Your Potential series, where we explore the stories of athletes and fitness enthusiasts who push boundaries and turn ambition into achievement.