Started HYROX at 48; Now on 9th

Even though I've been active since I was 23, I never included strength training in my routine.

Back in Albania, where I grew up, I was a runner, and after moving to the UK in 1999, I took up cycling as a cost-effective way to get around.

I kept running or cycling daily until I was 48, when I decided to try resistance training.

My initial objective was weight loss, as I had heard that muscle building could boost metabolism. I joined a local F45 gym that offered functional fitness classes combining strength and cardio.

However, my focus soon shifted. The more I learned about the advantages of strength training, the more I wanted to build up my strength.

For instance, I had been experiencing perimenopausal symptoms like hot flashes, mood swings, and headaches since age 47. Combining cardio with strength training at F45 significantly reduced these symptoms within two weeks.

I discovered online that resistance training helps balance hormones, whereas intense cardio can increase cortisol (the stress hormone) levels.

Now, five years later, I rarely experience mood swings, and when I do, I know a workout will help me feel calmer.

Lifting weights gives me a sense of achievement without the exhaustion pure cardio sometimes caused.

I've been attending F45 Chiswick Park five to six times a week since 2019. After two years, head coach Milen Milushev encouraged me to enter HYROX, with only three months to train.

At 48, I was initially hesitant about such a challenging competition, but seeing fellow F45 members, aged 23 to 60, sign up inspired me.

One of my biggest takeaways from F45 is the community. As an immigrant, I've forged connections with people I wouldn't have met otherwise.

This community feeling has been incredibly motivating, especially since gyms in Albania are traditionally considered a male domain. Fitness is a privilege, and participating in HYROX is an opportunity I'm grateful for.

Surprisingly, I signed up for the Singles HYROX race, meaning I'd complete the course alone, not in pairs or a relay. Milen assured me of my capability and created a personalized HYROX training plan for all competing F45 Chiswick Park members.

For those unfamiliar, HYROX consists of eight 1km runs with eight workout stations in between, including SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges, and wall balls.

Despite past experience, I prioritized running, knowing that using the runs as active rest is key since the stations are demanding.

I aimed to run 10k comfortably, hoping 8k would be easy. My training plan included:

• Monday: 8k run with friends, incorporating bodyweight exercises like burpees, lunges, and squats after each kilometer.
  
  
• Tuesday: Functional strength training at F45.
  
  
• Wednesday: High-intensity cardio at F45.
  
  
• Thursday: Rest day.
  
  
• Friday: Hybrid training at F45, mixing functional cardio and weights.
  
  
• Saturday: Bootcamp or F45 workout.
  
  
• Sunday: HYROX training at F45 with 500m running laps and HYROX exercise stations, doing AMRAP for these exercises.
  
  

Milen led the HYROX-specific sessions, which made me feel prepared for the competition as I knew what to expect.

Regarding nutrition, I've always maintained a balanced diet, enjoying croissants while focusing on nutritious foods, and consuming little alcohol.

For HYROX, I increased protein intake and ensured I ate enough complex carbs like rice and sweet potato.

Breakfast typically consists of toast and peanut butter, lunch might be couscous and chicken salad, and dinner could be sweet potato with salmon, steak, and vegetables.

I don't count calories; I aim for my diet to fuel success in competitions, not restrict me.

On the day of my first HYROX, I had a late 5pm slot, which intensified my nerves as I watched others compete.

Standing at the start line in London's ExCel center, adrenaline coursed through me, fueled by venue music. Milen and fellow F45 members waited all day to cheer me on.

When the claxon sounded, my nerves vanished, replaced by excitement.

Wall balls were the hardest part of my first HYROX. They're tough for everyone, especially petite individuals like me—I'm 5'1".

Being the last exercise station adds to the challenge. Yet, HYROX has taught me the power of a positive mindset. While being short has downsides, it also offers advantages, like squatting less distance during wall balls.

My most memorable HYROX takeaway is the diversity of competitors. Participants of all ages and backgrounds compete, and this representation inspired me when I felt fatigued.

Seeing a mother and daughter compete together made me feel lucky to be part of such an event.

Completing my first race gave me immense confidence. I couldn't believe I finished intact.

It was the toughest physical challenge I'd faced, but I immediately wanted to do it again, aiming for a specific time next time.

Fast-forward three years, I've competed in eight HYROX events worldwide, including the 2024 Global Championships in Nice, France. I didn't win any awards, but with only 5% of HYROX competitors qualifying, I'm proud to be among

Source: womenshealthmag

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.