Sports
Cah Goulart on Marathons, Hyrox, and Authenticity
The content creator details her transition from road running to Hyrox competitions and her hybrid training routine.
In an open conversation, athlete and content creator Cah Goulart shares her sports journey. She reflects on the lessons learned from the Florianópolis and Rio marathons, breaks down the dynamics of Hyrox races, and discusses the importance of staying authentic on social media.
The athletic journey of Cah Goulart has never followed a straight or predictable line. Known online for her intense workouts, toned physique, and good humor in videos, Carol started weight training at just 15 years old, influenced by her younger brother. Running initially entered her routine as a simple treadmill warm-up, but took on a whole new dimension in 2022 when she tackled her first 10K race with no specific preparation—driven only by the excitement of her debut and encouragement from her boyfriend, Leonardo.
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From training plan mistakes to the official 42K
The jump in distance happened too fast at the beginning. Relying on generic plans found online and lacking professional coaching, Cah attempted to prepare for the São Paulo Marathon by combining heavy leg days in the gym with sudden spikes in mileage, leaping from 21 km to 34 km in a single weekend. The result was severe knee overload accompanied by joint effusion, worsened by a pre-existing condition of chondropathy.
The scare served as a valuable lesson. Under medical guidance and with support from a running coaching staff, Carol overhauled her entire routine: she replaced excessive lower-body lifting with targeted resistance band strengthening, physical therapy, and strict volume control. With this new approach, she completed the Florianópolis Marathon in 2024 and the Rio Marathon in 2025. In Rio, she faced grueling heat and hit the wall at the 32-kilometer mark—an experience she views as a mental turning point regarding the respect the 42K distance demands.
Discovering the Hyrox universe
Seeking variety after her marathon cycle and inspired by international hybrid athletes like Britain's Lucy Davis, Cah discovered Hyrox. The discipline, which has gained major traction globally and across Brazil, blends running with functional exercises in a standardized indoor competition format: 8 km of running broken up by eight workout stations (SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls).
Even making her debut in the individual Pro category—the most demanding division on the circuit—Carol crossed the finish line in 1:28, securing 4th place in her age group. Later on, she also competed in the mixed doubles division alongside her boyfriend. For Cah, the dynamic nature of Hyrox perfectly bridges her passion for running with her love for strength and endurance training.
Balanced routine and content creation behind the scenes
To balance the demands of hybrid training with chondropathy, the athlete sets up a meticulous weekly split: lower-body days are entirely dedicated to injury prevention and strengthening, alternated with upper-body sessions, functional gym workouts, and running sessions. Her daily motivation comes from having clear goals and target races set on her calendar.
With more than 120,000 followers, Cah also opens up about the realities of earning a living online. She advocates for creating content grounded in real experiences and relatable fitness memes, turning down sponsorships for products she doesn't believe in while plotting her next moves in sports entrepreneurship.
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