When someone's nickname is 'Sporty Spice' and their upcoming album is named 'Sweat' it shouldn't come as a surprise when they share a series of super-toned photos on Instagram.
Nonetheless, when Mel C posted a carousel of seriously sculpted snaps last week, the world went wild for them. "Girl drop the workout program," one fan demanded, while another commented: "Love to see a woman get stronger & stronger throughout life!" A third joked: "Aren't you 50 something? How the heck do you look so damn fine?"
Mel's fans don't need to scroll far back on her feed to find out her exercise regimen. At the end of March, she shared that her most "recent fitness challenge" was the super popular Hyrox competition, sharing an intense video of herself running, rowing, and doing a series of high-intensity body weight exercises. No wonder she looks so muscly!
Keen to understand more about the workout that's got Mel looking better than ever, we spoke to Angela Camaano, who has done two Hyrox competitions and makes it look easy. But first, what is Hyrox?
What is Mel C's Hyrox workout?
Hyrox is a fitness race done either alone or in pairs. It's the same workout every time, and you get a time at the end.
"The workout is a structured blend of endurance and functional strength training. Sessions typically last between 45 and 60 minutes and combine cardio-based efforts, such as running or ski/row intervals, with functional movements such as lunges, squats, pushing, pulling, and carrying," explains Leandro Andrade, UK Strength & Conditioning Lead at Virgin Active. "This format is designed to challenge both aerobic fitness and muscular endurance in a progressive and accessible way."
The race includes
1 km run
1000 m ski-erg
50 m sled push
1 km run
50 m sled pull
1 km run
80 m burpee broad jumps
1 km run
1000 m rowing
1 km run
200 m farmers carry
1 km run
100 m sandbag lunges
1 km run
100 × wall balls
If that sounds daunting, you'll understand why a serious amount of training goes into prepping for the competition, with workouts designed to prepare you for the format.
"I train around six times a week and usually take one rest day," Angela says of her pre-Hyrox training regimen. "My workouts are mainly functional training, combining strength, cardio and high-intensity intervals.
"Depending on the week, I include one or two more specific sessions, and I also complement my training with running - especially on weekends - to keep improving my endurance and feel more comfortable during the race."
On why Hyrox is so motivating, Angela explains: "Having an event to train for gives you a real sense of purpose. You're not just working out for the sake of it, you're working towards something, and that makes it much more motivating and enjoyable."
The Hyrox addiction
If you have friends who do Hyrox, you'll know it has a cult-like reputation – and it turns out the workout was designed to breed obsession, as sports psychologist Anne-Marie Kennedy explains: "Part of what makes Hyrox so addictive is the motivational loop it creates. It gives people a very clear goal to work towards, specific performance targets to chase, and a training structure that feels purposeful. That is highly motivating, because people are not just exercising for the sake of it, they are building towards something measurable.
"Hyrox also provides regular feedback. Participants can track their times, monitor improvement, set new targets and then test themselves in competition. Psychologically, that combination of goal setting, progress, achievement and then competing can be very powerful. It keeps people engaged because there is always another benchmark to reach or another performance to improve on."
Fellow sports psychologist Josephine Perry elaborates. "There is a psychological theory which suggests that we get really motivated to work at something when there are three pillars in place: autonomy, belonging and competency. Hyrox has all of these.
"If you're doing the original, solo Hyrox competition (rather than in doubles), you get to race on your own term, providing autonomy. When you show up there are thousands of athletes and supporters there, so you feel part of something exciting and connected to others who are similar to you, basically you have found your tribe. And finally, the mixture of different movements and running allows you to use speed, power and skills so even if you struggle on one element, you have others you are more likely to shine at, which gives you your competency."
Josephine adds on the addictive buzz of Hyrox: "If you are someone who is very focused on self-improvement, setting yourself challenges and likes data, Hyrox is a dream sport for you. There are lots of individual elements to work on improving, a tonne of information to analyse and improve upon and short periods of high intensity work that gives a real mental buzz."
Fitter than ever
Testament to the motivation driven by Hyrox, Angela notes that since starting training around three years ago, she feels stronger, has more energy and recovers better, too.
"I also really notice the progress from one competition to the next," she says. "You start to see improvements in your performance, but also in how you feel overall - less fatigue, more confidence and a better understanding of your body. Feeling better physically also motivates you to keep pushing and improving little by little."
"I love how complete the workout is - it really challenges your strength, endurance and mindset all at once. But beyond the race itself, the sense of community is something really special. It’s not just a competition; it becomes a shared experience."
While the competition itself gives a serious buzz with an electric atmosphere, Angela says it's the time leading up to the event that she enjoys the most.
"It’s all the moments you share along the way: training together, talking about how to improve, planning strategies, and doing simulations to see how you’re progressing and what race day might feel like.
"You start to feel that mix of nerves and excitement, and that motivation to improve, even if it’s just by a few seconds. It’s not all about working hard - there’s also a fun side to it. You’re spending time with people, enjoying the process and supporting each other."
It's a lifestyle
As well as six workouts per week, Angela supports her Hyrox journey by maintaining a balanced diet and making sure she's eating enough to properly recover from training.
"I include protein to support muscle recovery and help rebuild what I’m using during workouts, which has helped me gain strength while still maintaining a good balance for running performance." Supplement-wise, she notes: "Recently, I’ve also started taking creatine after training which helps improve strength and supports muscle recovery."
Teamwork makes the dream work
A trite phrase used by managers, maybe, but it rings true when it comes to Hyrox, especially for Angela, who competes with her mixed doubles partner, meaning they can play to their strengths and tap out on more challenging elements.
"I’d say the pull is still the most challenging for me and my team mate takes over for the most part," she says.
Josephine says of why the team aspect increases the appeal of Hyrox: "There is a great community around Hyrox, with many athletes really enjoying the opportunity to race in pairs and support each other so you are not just working hard for your own gains but also to help someone else which can create real connection and joy."
She continues: "The Hyrox athletes I work with find the real joy comes from the community aspect; racing with others in doubles, being on the pro circuit and competing regularly against the same other people and getting to be part of something big and exciting."
Accountability
Accountability is key to fitness professional Rachael Sacerdoti, who says: "Accountability is my favourite topic when it comes to health and fitness. It is what I live by, and I always educate my clients on how powerful accountability is for reaching your goals. When it comes to group activity, knowing someone else knows (and supports) your goals and is in your corner, means you're far more likely to follow through.
"It’s accountability that keeps you going on the days when you don't feel motivated. It shifts the mindset from 'I'll do it later' to 'I said I would’.
"This consistent follow-through creates lasting change as it builds self-trust and momentum, making fitness a sustainable part of your lifestyle rather than a stop-start cycle. Having someone check in or cheer you on reinforces that your efforts matter, and that’s a powerful motivator."
Whatever it is that keeps Mel C going back for more Hyrox, it's clearly worth it!
