**Wales’ leading Hyrox athlete rises at dawn to chase global fitness glory**
This weekend, the iconic Principality Stadium in Cardiff will play host to the UK’s latest fitness phenomenon, Hyrox, drawing thousands of participants and spectators for its highly anticipated Welsh debut. Among those taking to the competition arena is Afan Humphries, the nation’s most decorated Hyrox competitor and Wales’ only representative in the prestigious Elite 15 category. His journey to the global stage is marked by an extreme work ethic, making him a compelling figure in the world of functional fitness.
Hyrox is a demanding fitness race consisting of eight one-kilometre runs interspersed with eight gruelling workout stations, which include activities such as sled pushes, rowing, wall balls, and burpees. Since discovering the competition three and a half years ago, 37-year-old Humphries has quickly risen through the ranks, propelled by his background as a Welsh cross-country champion. His entry into the world of Hyrox proved to be a pivotal moment: “After my first race, I realised I could go toe-to-toe with some of the world’s fittest athletes,” he recalled.
Now, with 19 Hyrox competitions under his belt, Humphries sits amongst the elite, having finished 12th on his debut and subsequently earning his place among the sport’s world-class athletes. For him, competing in Cardiff is a source of immense pride. “I’ve always wanted to see Hyrox held at the Principality Stadium,” he told us with palpable excitement. “It’s an iconic venue, and the atmosphere promises to be electric—like what you see in Manchester, Birmingham or London, if not better.”
While his achievements on the Hyrox circuit are impressive, Humphries maintains a career distinct from his sporting pursuits. Living in Bargoed and originally from Ystrad Mynach, he works full-time repairing broken water mains, a role that is both physically challenging and time-consuming. Yet, he manages to find around 16 hours each week to train in his local gym, balancing early morning workouts with the demands of his job.
His typical training day begins before sunrise. “I’m usually in the gym from about 4am or 4.15am, focusing on Hyrox-specific routines—sled pushes, interval runs, and, when time permits, strength work at the end,” he explained. The dedication required is evident: “I’ve got the keys to the gym, and there I am, running around the industrial estate before the street lights have even switched on. It’s all against the clock.”
Humphries’ evenings are also dedicated to his craft, with steady runs ranging from eight to ten miles, depending on how he feels after a long day’s work. Such commitment has seen him achieve an impressive personal best of 56 minutes and 19 seconds, recorded in Maastricht earlier this year. But the competition is fierce; maintaining his place among the Hyrox Elite 15—the top fifteen male and female athletes worldwide—means continuous improvement is essential.
The Elite 15 is regarded as the pinnacle of Hyrox competition, where global contenders vie for the coveted World Champion title. “Your ranking can change every week,” Humphries revealed. “It comes down to your two fastest race times averaged together and, with events almost every weekend, if someone beats your time you can be bumped out of the top fifteen at any moment.”
Despite his status as one of the sport’s leading figures, Humphries remains down-to-earth and generous with advice for newcomers. “Don’t start too fast—that’s something I learnt the hard way! It’s easy to get swept up in the excitement. Take in the atmosphere and remember you’ve worked hard to get here. Enjoy it.”
This Friday, Humphries will be one to watch as he takes on the men’s pro competition, followed by the men’s doubles on Saturday night, all in front of a home crowd eager to support Wales’ very own Hyrox hero. For many, his story serves as a testament to what unwavering dedication and local pride can achieve—even before most of us have woken up for the day.