{"id":591127,"date":"2026-04-08T22:06:17","date_gmt":"2026-04-08T22:06:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/591127\/"},"modified":"2026-04-08T22:06:17","modified_gmt":"2026-04-08T22:06:17","slug":"at-72-this-scottish-supergran-broke-a-hyrox-world-record-this-is-her-weekly-workout-routine","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/591127\/","title":{"rendered":"At 72, this \u2018Scottish Supergran\u2019 broke a Hyrox world record \u2013 this is her weekly workout routine"},"content":{"rendered":"

At 72, Carole Munro<\/a> broke the Hyrox<\/a> world record in the 70\u201374 age group at the EMEA Championships in March \u2013 despite only starting training a few years ago and having undergone three hip replacements.<\/p>\n

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.<\/p>\n

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. <\/p>\n

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\u2019t know what it is!”‘ Carole then looked it up herself. ‘I went and Googled it, realising that as it was men\u2019s weights, I had to up my game!’ she recalled.<\/p>\n

Since then, she\u2019s 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. <\/p>\n

\"scottishCarole’s weekly routine<\/p>\n

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:<\/p>\n

Monday: Weights and running<\/a>
Tuesday: Swimming<\/a> and stretching
Wednesday: Rest
Thursday: Cycling<\/a> and swimming
Friday: Weights and cardio
Saturday: parkrun
Sunday: Swimming in the North Sea<\/p>\n

‘Weight training, [followed by] a dip in the [ice bath], then out on the bike (the one with the engine),’ she wrote on Instagram<\/a> at the 11-week countdown mark. <\/p>\n

Even her recovery time is active. ‘I relax by riding my motorcycle, a Honda Rebel,’ she said.<\/p>\n

Although she\u2019s had three hip operations, Carole has only made minor adjustments to her training. ‘Since having my third hip replacement, I\u2019ve had to do more stretching as I’m still restricted in some movements,’ she explained, ‘but it doesn\u2019t stop me!’ She added on social<\/a>, ‘I suppose it’s like childbirth \u2013 terrible at the time, but soon forgotten until the next time!’<\/p>\n

Carole’s key workout movements<\/p>\n

A mix of upper<\/a> and lower-body<\/a> strength exercises forms the core of Carole\u2019s routine. ‘I perform bench presses<\/a> 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.<\/p>\n

Sample 45-minute workout<\/p>\n

In one January session, she completed<\/a>:<\/p>\n

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!’<\/p>\n

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 fianc\u00e9e, my grandson and me. Then next year my youngest son Martin has suggested we do a mixed doubles in Glasgow.’ <\/p>\n

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