Jon Wynn has become one of the most consistent competitors in HYROX. With top-10 finishes at the last three World Championships – including 5th in Chicago 2025 at the age of 38 – his journey is a story of resilience, recovery, and relentless consistency.
We’ve had the opportunity to sit down with Jon a couple of times on the Rox Lyfe podcast to hear about his background, his HYROX career, and the lessons he’s learned along the way.
Can you tell us a bit about your background?
Jon: I grew up in Australia and was always very active – javelin, rugby, Aussie rules football. At 20 I joined the military and went through selection to become a Commando in the Australian Special Forces. I did four tours in Afghanistan, which was an intense experience that shaped me in many ways. After leaving the military in 2013, I struggled with alcohol addiction for several years before finally committing to sobriety. Fitness became the positive outlet that gave me purpose again.
What motivates you to compete in HYROX?
Jon: It’s changed over time. Now, I’d say it’s because I enjoy it and it gives purpose to my life. HYROX has almost become like a job – but it’s about pushing my limits and giving me something to turn up for, to be better at. It’s a huge challenge, especially as I’m getting older, but that’s what I love about it.
How did you first discover HYROX?
Jon: I first came across HYROX in Majorca, Spain where I now live. I saw some local competitions and was immediately drawn to the mix of running and functional fitness. I committed to 10 weeks of training and raced in Vienna in April 2022, finishing in 67 minutes. Since then, I’ve dropped more than 10 minutes and gone on to multiple World Championships.
In 2025 you finished 5th at the World Championships in Chicago. How did you make that leap?
Jon: My season had ups and downs – I missed out in Hong Kong by seconds, had illness before Glasgow, and only just scraped through at the Last Chance Qualifier in Barcelona. But I took on a run coach, and did a lot of heat training, both of which I think have helped. By the time I got to Worlds, I was able to run about 10 seconds faster per kilometre than before, which made the difference. It proved to me that even at 38, I’m still improving.
What role has heat training and cooling played in your prep?
Jon: Massive. I’d ride a bike in a heated bathroom for 45 minutes, three to four times a week. It’s suffocating and painful – but it builds resilience. I also use a core body temp device to track adaptations, and on race day I wear a cooling vest and eat ice before the start. It helps delay the rise in body temperature so I can keep putting out power throughout the race.
How do you approach the mental side of racing?
Jon: When I race, I disconnect. I bargain with myself – just three more stations, two more, one more. My military background taught me resilience, but HYROX has taken it to another level. It’s all about staying present, embracing the suffering, and not letting negative thoughts creep in.
You’ve had Achilles issues recently. How are you managing that?
Jon: I’d been in pain since late 2024. After Worlds, I started working with physio Brad Beer and now I’m almost pain-free. The focus has been heavy strength work for calves, fascia and tendons, plus isometrics. It’s time-consuming, but I can already feel more spring and grip in my stride – it’s a game-changer.
You’ve always been strong on the sled pull. What’s your secret?
Jon: Honestly, just hours of practice. Early on, a mate told me to stop dropping the rope and use the whole box, so I drilled that for months. My deadlift isn’t huge, but I can out-pull stronger guys because I’m efficient. In HYROX, efficiency beats raw strength.
There’s been some debate about World Championship relay selection where you’ve missed out on being picked for Australia in both 2024 and 2025. What’s your perspective?
Jon: I think I should have been up there with the choices. But two years in a row I wasn’t even consulted or given the chance to try out. The first season I was told Australia were responsible for picking the team – which wasn’t true. The second season I was told no one specific was responsible, but then I found out otherwise. So it left a bad taste.
For me, there needs to be a proper, transparent process. It can’t just be about picking your mates or the athletes with the biggest followings. We should have committees, fair testing, and objective measures to select the best possible team.
Looking ahead, what are your goals?
Jon: Another top-five finish at Worlds, and to push for a podium in HYROX Doubles with Graham Halliday. Longer term, I’d love to see more transparency in relay team selections. Outside HYROX, I’m studying counselling. I want to help other addicts because I’ve been there and done the inner work.
What advice would you give someone thinking of trying HYROX?
Jon: Just get started. Compete against yourself, focus on the process, and be prepared to suffer. The community is welcoming and the sense of achievement is huge. Whether you’re a weekend warrior or want to go elite, HYROX has something for everyone.
Follow / Listen
You can follow Jon on Instagram here, and also watch a full length interview / podcast with him here on our YouTube channel (or listen on the “Rox Lyfe” podcast wherever you get your podcasts).
