In an episode for the Rox Lyfe podcast, we got to chat with Vicky MacIntosh.
A former swimmer and triathlete who later competed at the CrossFit Games, Vicky has built a serious endurance engine over the years. She now owns and runs The Yard Athletic in Cape Town alongside her husband and coach, and has fully committed to HYROX – both in singles and Elite 15 doubles.
In this conversation, she shares exactly how she rebuilt her aerobic base, why zone 2 changed everything for her, and how she and her doubles partner shocked themselves by qualifying for the Elite 15…
From Swimming to the CrossFit Games
Vicky’s sporting background runs deep.
She swam competitively for seven years, training three to four hours a day as a teenager under an Olympic-level coach. That foundation built discipline, resilience, and a high aerobic ceiling.
From there, she moved into triathlon, finishing third in her age group at her first Ironman at just 20 years old. After that came nine years of CrossFit, culminating in a team appearance at the CrossFit Games in 2018.
But endurance was always her strength.
She eventually felt drawn back toward a more aerobic-focused sport. That shift led her to her first HYROX race in Malmö – and she was hooked.
Rebuilding Her Aerobic Base: 6:30/km to 4:45/km
One of the most practical parts of this episode is how Vicky rebuilt her engine.
Coming out of CrossFit, she admits she had almost no true aerobic base. Most of her “runs” were occasional 10Ks at random paces with high heart rates.
So she stripped it back. For months, she focused almost exclusively on zone 2 running, and in one year, she dropped her zone 2 pace from 6:30 per kilometre to 4:45 per kilometre.
Now her week typically looks like:
- 50 to 60km of running
- 14 to 16 hours of total training
- Double days on Monday, Wednesday and Friday
- Key sessions including threshold and VO2 max work
- Long zone 2 runs and aerobic machine sessions
- Specific HYROX sessions on Saturdays
She also uses a heart rate strap daily, tracks HRV, and adjusts training based on readiness and menstrual cycle phase.
Elite 15 Doubles: Natural Synergy and Smart Strategy
Vicky and her doubles partner (Danel Louw) did not go into the Melbourne Major necessarily expecting to qualify for the Elite 15 at the 2026 World Championship. They simply wanted to see what was possible.
What they found was strong natural synergy. Their strengths and weaknesses complement each other, and they have leaned heavily into efficient transitions, especially on lunges, burpees, and run exits.
She said communication is minimal during races. They read each other well and adjust on feel.
They backed up their breakthrough performance with another podium finish in Phoenix, and now have their sights set firmly on winning a World Championship title one day.
Perspective, Faith, and Her Deeper Why
One word she uses on the start line is “perspective.”
She reminds herself that pressure is a privilege. That she is healthy. That racing at this level is something to be grateful for.
Her deeper motivation is simple. If she can inspire just one person through what she does, that is enough. That mindset has carried her through tough periods too, including almost running out of money during Covid while keeping her gym alive for her members .
To check out the full interview, watch below or listen on the Rox Lyfe podcast.
