'I did my first HYROX at 48, now I'm training for my ninth'
While I’ve been exercising since I was 23, I never strength trained. I used to run in Albania where I was born and raised, and I started cycling shortly after I moved to the UK in 1999 as a form of travel to save money. I cycled or ran every day until I was 48, when I tried resistance training for the first time.
My initial goal was to lose weight as I’d heard building muscle could increase your metabolism, so I joined my local F45 gym, offering functional fitness classes which combine strength and cardio. But my aim very quickly changed. The more I learned about strength training and its benefits, the more I wanted to become stronger. For example, I’d been experiencing symptoms of the perimenopause including hot flushes, mood swings and headaches since I was 47, and within two weeks of combining cardio with strength training at F45, they significantly reduced.
I read online that this is because resistance training helps balance your hormones, whereas intense cardio can cause your cortisol (your stress hormone) to spike and remain elevated. Now, five years on, I only occasionally suffer with mood swings – even then, I know that I can rely on a workout to immediately feel calmer, as lifting weights gives me a sense of accomplishment without leaving me as exhausted as pure cardio sometimes did.
I’ve attended F45 Chiswick Park five-six times per week since joining in 2019, and after two years with the gym, head coach Milen Milushev encouraged me to enter HYROX, with only three months to train. I was 48 at the time, and while I was very apprehensive about taking part in such a challenging competition at my age, I was encouraged by seeing so many other F45 members signing up- some as young as 23, others as old as 60.
That’s one of my biggest takeaways from F45; as an immigrant, I’ve forged friendships and connections with people that I wouldn’t have elsewhere. This community feel has been hugely motivational, alongside the fact that, in Albania, the gym is seen as a place for men, not women. I see fitness as a privilege, and taking part in HYROX is an opportunity I’m extremely fortunate to have.
What might surprise you is that I first signed up to do the Singles HYROX race, meaning that I would complete the course alone, as opposed to in pairs or as part of a relay team. Milen told me I was capable, and I knew I was in good hands as he curated a bespoke HYROX training plan for all F45 Chiswick Park members that were competing.
For those of you who aren’t familiar, a HYROX race involves eight x 1k runs with eight workout stations in between: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls. Despite having done plenty in the past, I wanted to prioritise running as I’d heard the HYROX secret is to be able to use the runs as active rest, since the stations are so challenging. For that to be possible, I made my goal to be able to run 10k comfortably, with the hope that 8k would be a breeze. My training plan looked like this:
Monday: 8k run with friends. After each 1km we would perform a bodyweight exercise, like burpees, lunges, squats.
Tuesday: Functional strength training at F45
Wednesday: High-intensity cardio at F45
Thursday: Rest day
Friday: Hybrid training at F45 which is a mix of functional cardio and weights
Saturday: Bootcamp or an F45 workout
Sunday: HYROX training at F45: 500m running laps, with HYROX exercise stations in between. We would do AMRAP (As Many Reps As Possible) in the given time frame for these exercises.
Milen hosted the HYROX-specific sessions, and these definitely made me feel the most comfortable ahead of the competition as I knew exactly what to expect.
Nutrition-wise, I’ve always had a very balanced diet – I love croissants, but I try to eat nutritious foods most of the time, and I don’t drink much alcohol. When I committed to HYROX training, the only change I made was increasing my protein intake and ensuring that I ate enough complex carbs, like rice and sweet potato. Breakfast is usually toast and peanut butter, lunch might be cous cous and chicken salad, and dinner is something like sweet potato with salmon, steak and veg. I never calorie count; I want my diet to fuel me to succeed in competitions, not restrict me.
Come the big day of that first HYROX, I had a late slot at 5pm which meant I spent all day waiting around, watching others, while becoming more and more nervous. As I finally stood at the start line inside of London’s ExCel centre, I could literally feel the adrenaline pumping around my body, with the music in the venue thumping. Milen and my fellow F45 members waited for me all day to cheer me on – I couldn’t have done it without them, but as soon as the claxon sounded, my nerves disappeared, and I felt pure excitement.
Wall balls were the most difficult part of that first HYROX. They’re challenging for everyone, but even more so if you’re petite – I’m 5 foot 1. They’re also the very last workout station which means you’re utterly exhausted. All that said, if HYROX has taught me one thing, it's the importance of a positive mindset. So, I remind myself that being short also has its advantages – we have less of a distance to squat compared to tall people when doing wall balls, for example.
The most memorable thing from my first HYROX? The diversity of competitors. People of all ages and demographics were taking part, and seeing this representation is what spurred me on when I felt tired. I remember seeing a mother and daughter competing together and feeling so lucky that I was participating in such a wonderful event.
Finishing that first race gave me a massive confidence boost. I couldn't believe I'd made it around in one piece. It was the hardest thing I'd ever done physically, but I immediately knew I wanted to go back and do it again - next time, with a time to beat in mind.
Fast-forward three years and I’ve competed in a total of eight HYROX competitions around the world, including 2024's Global Championships in Nice, France. I didn't win anything at the Championships, but only five per cent of HYROX competitors make it there, and just thinking about the fact that I'm one of this small percentage makes me emotional.
My training hasn't changed much since my first race – I’m still attending F45 five-six times per week, but I'm more clear on the significance of adequate protein now than ever. How much you should consume depends on your height and weight, but having enough is game-changing for both performance and recovery.
I’m proof it’s never too late to start HYROX training; I’m doing this interview because I want to motivate other women my age to sign up – or at least to start moving if they’re not already. I’ll continue to compete in HYROX for as long as my body allows me to, and I credit HYROX training not just for how healthy I am, but how happy I am. It’s a part of my life now.
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