At 72, Carole Munro broke the Hyrox world record in the 70–74 age group at the EMEA Championships in March – despite only starting training a few years ago and having undergone three hip replacements.
The ‘Scottish Supergran’ and her racing partner, Jim Malinka from the Netherlands, took on the fitness race at London Olympia and qualified for the Hyrox World Championships in Stockholm in June. ‘We actually broke the world record by eight minutes!’ she told Women’s Health.
The triathlete, wild swimmer and former army driver from Aberdeenshire has always been active, so competing felt like a natural next step. ‘I’m reasonably fit, as I have a black belt in karate,’ she said.
However, she only began training for Hyrox after her son, a fitness instructor, signed her up. ‘My eldest son Stuart asked if I would do a competition with him, and I said yes,’ she said. ‘He said, “You don’t know what it is!”‘ Carole then looked it up herself. ‘I went and Googled it, realising that as it was men’s weights, I had to up my game!’ she recalled.
Since then, she’s achieved remarkable success, completing six Hyrox events and finishing on the podium multiple times. ‘I was third at the World Championships in Chicago last year and qualified for the solo Championships this year!’ she added.
Carole’s weekly routine
Carole is currently working through a 12-week training plan for the Stockholm Championships. ‘I’m following a routine that my son gave me,’ she said. She trains at gyms in Banff and Turriff, with a varied weekly schedule:
Monday: Weights and running
Tuesday: Swimming and stretching
Wednesday: Rest
Thursday: Cycling and swimming
Friday: Weights and cardio
Saturday: parkrun
Sunday: Swimming in the North Sea
‘Weight training, [followed by] a dip in the [ice bath], then out on the bike (the one with the engine),’ she wrote on Instagram at the 11-week countdown mark.
Even her recovery time is active. ‘I relax by riding my motorcycle, a Honda Rebel,’ she said.
Although she’s had three hip operations, Carole has only made minor adjustments to her training. ‘Since having my third hip replacement, I’ve had to do more stretching as I’m still restricted in some movements,’ she explained, ‘but it doesn’t stop me!’ She added on social, ‘I suppose it’s like childbirth – terrible at the time, but soon forgotten until the next time!’
Carole’s key workout movements
A mix of upper and lower-body strength exercises forms the core of Carole’s routine. ‘I perform bench presses with 20kg, bent-over rows, lat pulldowns with 30kg and lunges with 20kg,’ she said. Regular runs with Turriff Running Club and 6kg wall balls add an endurance element.
Sample 45-minute workout
In one January session, she completed:
Her energy has even inspired her younger relatives to get involved. ‘The whole family have started training to keep up with their crazy granny,’ she said. ‘No retirement yet!’
Carole is now preparing to race alongside her children and grandchildren. ‘We have three generations competing in December in London during the Hyrox relay: my son and his fiancée, my grandson and me. Then next year my youngest son Martin has suggested we do a mixed doubles in Glasgow.’
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