On The 'Rox' Podcast is everything Hybrid sport fitness racing. Hyrox, DEKA Fit, DEKA Mile, DEKA Strong, Ironman, Extreme Endurance, it's here. The On The 'Rox' podcast is a show for people to tell their stories from out there as every day athletes, recreational athletes, elite athletes and everything in between. Here we will discuss training methods, the latest sports science and different ways for you to improve your hyrox, DEKA, Or hybrid fitness racing experience.
FROM SECOND TO CHAMPION: Kate’s DEKA FIT East Midlands Elite Win
FROM SECOND TO CHAMPION: Kate’s DEKA FIT East Midlands Elite Win
In this episode of the On the ROX Podcast, we head across the water to the island of Guernsey to meet Kate — coach, elite hybrid athlete and DEKA FIT East Midlands Elite Women’s champion.
One year after finishing second at DEKA FIT East Midlands in Derby, Kate returned with unfinished business. This time, she took the win.
Kate takes us inside the race from start to finish — breaking down the different DEKA zones, how her body and mind were feeling as the race developed, and what it was like to build a significant lead while still having the discipline to stay composed and execute the race she had planned.
We hear about the moment she realised the victory was hers, why the emotion didn’t immediately hit her, and what it eventually meant to turn second place into first just 12 months later.
But this conversation goes far beyond one race.
We talk DEKA, HYROX, Deadly Dozen and the rapidly evolving world of hybrid fitness racing, as Kate shares what it takes to compete at an elite level and where she believes the sport is heading.
We also discover the coach behind the athlete. Kate talks passionately about working with her clients, caring about their individual results and balancing her own ambitions with helping other people achieve theirs.
And then there’s Guernsey.
Living on an island creates unique challenges for competitive athletes. Events are harder to reach, opportunities to race are fewer and travelling to compete requires considerably more commitment. But with DEKA now established in Guernsey, Kate explains how fitness racing is beginning to make a real impact on the island and create new competitive opportunities closer to home.
From second place to the top of the Elite podium. From Guernsey to Derby. Athlete to coach.
This is Kate’s story — and a brilliant conversation about DEKA, hybrid fitness racing, coaching, competition and what it really takes to become an elite athlete.
16 Sept 2026
Pro Triathlete To Fitness Racer | Nat Lawrence On Deadly Dozen World Championships
Pro Triathlete To Fitness Racer | Nat Lawrence On Deadly Dozen World Championships
In this episode of the On the ROX Podcast, we’re joined by former professional triathlete turned hybrid fitness racer, Nat Lawrence.
Nat takes us inside her transition from the world of professional triathlon into the rapidly growing world of hybrid fitness racing.
At the heart of the conversation is the first-ever Deadly Dozen World Championships at Crystal Palace. Nat gives us her version of events, talks us through her race and shares what it was like competing on the world stage as Deadly Dozen crowned its first World Champions.
We dive into what makes Deadly Dozen different, why its format can be accessible to everyday athletes while still providing a serious test for the elite, and discuss the elite divisions, prize money and the continued development of the sport.
Away from her own racing, Nat also shares her experience as a coach, discussing how she works with athletes preparing for hybrid fitness racing and the different demands that come with coaching people across a range of abilities and goals.
From professional triathlon to hybrid fitness racing. From coaching everyday athletes to competing at World Championship level.
This is Nat Lawrence’s journey into the world of hybrid racing — and her story from the first-ever Deadly Dozen World Championships.
8 Jul 2026
The HYROX Adaptive Qualification System Needs to Change? | Mike Speaks Out
he adaptive division has transformed HYROX over the last few seasons—but has the qualification process kept pace?
In this episode of On The ROX Podcast, I sit down with adaptive HYROX athlete Mike to discuss his journey into fitness racing, what it means to represent his country on the world stage, and why he believes the qualification pathway for adaptive athletes deserves greater attention.
Together we explore the incredible growth of adaptive HYROX, the community that has developed around it, and the passion that continues to drive the sport forward. We also have an honest conversation about the current qualification process for the HYROX World Championships, why many adaptive athletes feel it differs significantly from the pathway for able-bodied athletes, and what changes they believe could help the sport continue to evolve.
This isn’t about criticism for the sake of criticism. It’s a respectful discussion about how a rapidly growing division can continue moving forward while giving adaptive athletes the opportunities they deserve.Whether you’re an adaptive athlete, a HYROX competitor, a coach, or simply passionate about the future of fitness racing, this is an episode you won’t want to miss.
🔥 In this episode we cover:
• Mike’s journey into HYROX and fitness racing
• Representing his nation as an adaptive athlete
• The growth of adaptive competition within HYROX
• The current World Championship qualification process • Why many adaptive athletes believe change is needed
• Balancing fairness, opportunity and growth
• The future of adaptive fitness racing
If you enjoy conversations that go beyond race results and explore the people, stories and future of our sport, make sure you subscribe to On The ROX Podcast.Like, comment and let us know your thoughts on the future of adaptive HYROX and the World Championship qualification process.
Who has been a guest on On The 'Rox' Podcast
Names identified in recent episode analyses. Showing up to five guests.
Carol Norris
Avril McClement
Chloe
Levi
Bubbles the Clown (aka Kevin Gregory)
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YouTube views
97,608
Score snapshot 15 Sept 2025
Apple Podcasts (US)
5.0 / 5
1 ratings
Spotify
5.0 / 5
9 ratings
Podcast Authority Score: 44 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
46
Social presence
0
YouTube
76
Engagement
27
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