Latest news with #Hyrox
Perth Now
15 hours ago
- Entertainment
- Perth Now
Alexandra Burke wants two more children
Alexandra Burke would love two more children. The 36-year-old star already has two young children - whose names have not been made public - with her footballer fiancé Darren Randolph, and although she is not ready to add to her brood right now, she would love to have more babies in the future. Alexandra - who has been engaged to the sportsman since September 2024 - told The Mirror: "I'm going to do [the] London [Marathon] next year and, by the grace of God, New York. And then think about more children. I'm desperate for more – we'd love four – but we're good with whatever the universe gives us because we're very lucky to even have two. 'We'd love to try, but just not right now… we're fitness freaks at the minute. I'm loving work and enjoying just being a mum and an actress.' The former X Factor star's Soul II Soul singer mother, Melissa Bell, died from kidney failure, at the age of 53, in 2017. And, Alexandra says the most important thing is being "healthy and strong for my kids". She said: 'I've always been in the fitness mindset. As long as I can be healthy and strong for my kids, nothing else matters. I feel your health is your wealth and you've just got to take care of stuff as much as you can. We live in a world where you hear about so much negativity. If there's one thing we all can control, it's what we put in our bodies, how much we move our bodies, create great endorphins and just try and find happiness in every thing that we try and do.' As well as marathons, Alexandra is training to do the popular Hyrox endurance test - which is 50 per cent running - with her partner. She said: 'Darren's an athlete… know what I mean? I've got to keep up with him. He pushes me and goes, 'Alex, come on… you're the one that's always optimistic, positive. You're having a bit of a low day today, but we'll just go out for a run together'.' On the topic of weight-loss injections, she said: 'It's your body, your choice. But my choice is to make sure my a*** is in that gym and I'm running.'
Khaleej Times
2 days ago
- Entertainment
- Khaleej Times
Abu Dhabi to host UAE's first Hyrox event — here's what to wear to it and why
This weekend, thousands of the UAE's fitness fans will descend on the capital's Abu Dhabi National Exhibition Centre for the emirate's first Hyrox event. The fitness race tests speed, stamina, endurance and — let's be honest — how fierce you can look in an Instagram post, while pushing a 100kg sled down a 50m track. Fuelled by social media arguably as much as amino acids, Hyrox might be billed as showing off what your muscles can achieve, but it's as much about showing off your actual muscles. In Australia, men have run (and won) the event in Speedo-style swim briefs. I'm not sanctioning such skimpy displays of strength in Abu Dhabi; however, that doesn't mean that participants can't elevate their Hyrox style to the height of their wall ball throws. With 8K of running interspersing the workout stations, functionality is as important as fashion when it comes to race day style, but there's no reason you should compromise on either. Here are my top fitness race buys to get your pulse racing: DATA ON POINT I've worn a Whoop since 2020 — incidentally, the same year the wearable fitness device alerted me to having Covid days before a test confirmed it. Early iterations of the screen-free wearable tracked strain, recovery, and sleep in granular detail. This year, Whoop's 5.0 edition adds ageing, heart rhythm, and blood pressure metrics for, arguably, the most accurate longevity-optimising personal data commercially available. The device operates on a subscription model, costing Dh1,379 a year for Whoop's top-tier Life membership, which offers all the new features. Sweat in one of the standard knit bands, then switch for a leather style to lift your fitness look outside of the gym. SPEED SHOES With a Hyrox race incorporating running, strength and agility, you'll need a shoe that's lightweight, stable and teched-up to give you a time advantage. Some long-distance running shoes might be too bouncy for corner turns and won't offer enough stability for the sandbag lunges or hold traction on the sled stations, while a CrossFit-style shoe is likely too stiff for the runs. Puma, an official Hyrox partner, has engineered its Deviate Nitro 3 shoes specifically for the demands of a Hyrox race. The Elite edition features a full-length carbon plate to propel you through the eight 1k runs, and frankly, I'd take all the help I could get. ATHLETIC AI Okay, so you can't get artificial intelligence (AI) to go to the gym for you, but we are starting to see how it will be harnessed in the fitness arena. Oakley's new athletically-styled Meta HSTN glasses play motivational music via the open-ear speakers, record race videos hands-free (and post them to your Stories), while its in-built AI assistant answers questions about your pace and performance. Think of them as the most personal of trainers. FIT KIT The average Hyrox competitor takes around an hour and a half to complete the course, so your outfit needs to last the distance (and look good on the winner's podium). Dubai-based brand Allez Kit's hybrid workout top combines strong built-in support (no need for a separate sports bra), cooling fabric and a compressive construction to propel performance, and was designed specifically for the combination of speed and strength that Hyrox entails. Elaf Jamal wore it to take first place in the Hyrox Sharjah women's over 40s open doubles earlier this year, and says: 'I felt like the prettiest woman in the world.' Also, one of the fastest. Puma's Hyrox-branded Cloudspun 3' shorts are a neat way to finish the look, and monochrome styling matches the black-and-white winners' flags. FASHION FLEX There are gym bags, and then there is Saint Laurent's jacquard logo duffle bag. Its sporty styling is offset with an unapologetically bold logo that semaphores a fusion of fashion and fitness. Just don't let your electrolyte drink leak all over the reassuringly expensive interior. HEALTH GOALS Launched earlier this year to a flurry of Blend it Like Beckham headlines, IM8's one-and-done daily supplement boasts 92 ingredients, was co-founded by David Beckham, and developed with experts from the Mayo Clinic, NASA, and the University of Oxford. Intended to replace the multitude of supplements that biohackers (and Beckham) find themselves knocking back each day, the powdered drink covers all the essentials, from hydration to gut health. Also athlete-backed, and with US military contracts to boot, Momentous's 'Fuel' sachets provide a carb and electrolyte mix for workouts lasting over 60 minutes. HAUTE HYDRATION The most photogenic Hyrox race in the world took place in Paris's Grand Palais earlier this year, with competitors bathed in dappled sunlight filtering through the glass dome roof. Abu Dhabi, in July, may not be quite as compatible with the elements, but for a piece of je ne sais quoi along the course, Dior's 'Plan de Paris' water bottle maps out the city's streets, so while you're battling through the Farmer's Carry you can imagine the 16kg kettlebells are actually shopping bags laden with couture. PODIUM FINISH The women's Euros footballers favour a high pony, but the hairstyle of choice for Hyrox-style fitness races is a double French braid, which has the benefits of looking fierce, while staying put throughout gruelling exertion, impermeable to sweat. The fitness pros I know swear by Slick Stick as an alt to hairspray and kirby grips; a neat mascara wand for your hair that tames flyaways and keeps hairlines sleek and polished. To boost energy and support cell growth, a spoonful of Cymbiotika's Liposomal Vitamin B12 and B6 will rev up your reps, and once you've crossed the finish line a spray of The Neu Co.'s Magnesium Ease counteracts the build-up of lactic acid and calcium, ensuring post-race recovery.
The Sun
2 days ago
- Health
- The Sun
Protein Works review: I tested SIX of the brand's products
I'VE been a regular at the gym for over 15 years, and tested more wellness and protein products than I can count — with some hits, and many misses. With an active schedule and a commitment to performance-based nutrition, I'm always on the lookout for supplements to include in my wellness regimen. Whether it's the clear collagen, advanced hydration blend or high-flavour protein powders, each product promises to support recovery and boost performance. The brand also boldly claims to have 'the best shakes on the planet', so naturally, I had to put them to the test. Get up to 70% off in Protein Works' Summer Party Sale How I tested Protein Works Over the past few weeks, I've trialled six of Protein Works' bestsellers to see how they held up during Hyrox (my current fitness obsession) prep, post-gym recovery and everyday convenience. From taste to texture, mixability to macros, I looked at whether these functional formulas are truly worth the shelf space. To really see what these products were made of, I used them across different points in my fitness routine. I tested protein powders both as traditional shakes and as mix-ins for things like overnight oats or post-training smoothies. I assessed how they mixed, how full or energised I felt after drinking them and whether they left me bloated or heavy. With the greens and hydration blends, I paid close attention to flavour, how easily they dissolved, and whether they made a difference to my hydration and overall feeling throughout the day. Some went into smoothies, some were taken on their own. I also considered value for money, packaging and, importantly, whether I'd buy and use Protein Works regularly as part of my training diet. Protein Works Genesis Hydration Drink review Genesis Advanced Hydration (makes 30 shakes), £31.99 £19.99 BUY HERE Pros: Natural sweet flavour, easy to drink, doesn't feel heavy, sugar-free and vegan-friendly, boosts energy, gentle on the stomach Cons: Needs vigorous shaking, not fizzy like tablets Rating: 9/10 I've used plenty of electrolyte products over the years, from basic hydration tablets to souped-up pre-workout mixes, so I'm always a little sceptical when something claims to be 'next-gen'. However, the Genesis Hydration Drink pleasantly surprised me. First off, Berry Burst is a win. It's sweet but not sickly and has a subtle natural flavour that doesn't leave a weird aftertaste like some cheaper powders. It reminded me more of a light juice than a supplement, which made it a lot more drinkable during long training sessions. Unlike electrolyte tablets that dissolve slowly by themselves, Genesis comes as a powder and needs a proper shake. That said, it mixes pretty easily after a vigorous shake and doesn't foam up or clump. I appreciated that it didn't leave me feeling overly full, which is important if you're using it before an intense training session. Plus, it's sugar-free, vegan-friendly, and contains a solid mix of electrolytes, B-vitamins and coconut water powder, providing more bang for your buck than your standard hydration tab. After a few days of using this before morning training, I noticed improved energy levels and less of the afternoon fog I sometimes get after a heavy session. It also didn't upset my stomach, which I can't say for all hydration supplements. If you're training hard, especially in warmer weather, Genesis is a great choice. Just don't expect a fizzy tablet-style experience; this is more performance-focused than lifestyle hydration. Protein Works Whey Protein 360 Extreme review Whey Protein 360 Extreme (makes 17 shakes), £36.99 £17.49 BUY HERE Pros: Great taste, smooth texture, versatile for shakes and oats, excellent macros, high protein but low sugar, easy on the stomach, aids recovery Cons: May be too sweet for some Rating: 9.5/10 Next up was Protein Works' Whey Protein 360 Extreme in White Choc Bueno — and... wow. As someone who's taste-tested a truckload worth of protein powders, this one stands out not just in terms of flavour but in overall usability. Let's start with the obvious: the taste. This really is one of the best-tasting protein powders I've ever tried. If you've got a sweet tooth or a soft spot for the hazelnut and white chocolate combo of a Kinder Bueno, you'll be obsessed. The flavour is rich without being too artificial and blends smoothly into shakes or oats without leaving that dreaded whey aftertaste. Where this product shines is in its versatility. I used it both as a post-gym shake and as a mix-in for overnight oats, and the results were delicious across the board. It mixes beautifully with water or milk (oat milk in my case), with no lumps or gritty texture to speak of, which is more than I can say for many similarly flavoured proteins on the market. Nutritionally, it punches above its weight, too. The macros are excellent — it's higher in protein and lower in sugar than other dessert-inspired blends I've used in the past. Each serving delivers around 23g of protein with just over 100 calories, depending on how you mix it. This makes it an ideal choice if you're trying to stay lean while still hitting your protein goals. In terms of performance, I found it to be a great post-training option. It didn't leave me bloated or overly full, and thanks to the added digestive enzymes and premium protein blend, it was easy on the stomach and helped me feel recovered and ready for the next session. All in all, if you're looking for a tasty protein powder that doesn't compromise on quality or macros, 360 Extreme in White Choc Bueno is one to beat. Whether you're bulking, cutting or just maintaining, it's an easy addition to your routine — and it doubles as a dessert hack too. Collagen Whey Protein Collagen Whey Protein (makes 15 shakes), £25.99 £15.59 with code COLLAGEN BUY HERE Pros: Light and natural flavour, smooth texture, blends well in shakes and oats, lower calories, added collagen for joint and skin health Cons: Slightly lower protein per serving than others I tested Rating: 8.5/10 Collagen has been on my radar more and more recently — not just for its benefits to skin and joints, but as a solid recovery tool for high-intensity training. So I was really keen to try Protein Works' Collagen Whey Protein in Strawberries 'n' Cream to see how it stacked up compared to typical whey protein powders. First impressions? It's delicious. The flavour is light and creamy with a natural strawberry profile — think more strawberries and yoghurt than candy-sweet strawberry milkshake. It's refreshing and feels a little less rich than the Bueno-inspired Whey 360, which made it perfect for days when I didn't want something super indulgent. Texture-wise, it mixes just as well as the Whey 360. A quick shake with either water or oat milk was enough to create a silky smooth shake without any foaming or gritty residue at the bottom. I also tested it in oats, and it blended in seamlessly with no weird aftertaste or overpowering scent, which can sometimes happen with berry-flavoured proteins. Nutritionally, this one is a bit lighter than the Whey 360, with slightly fewer calories and less protein per serving (around 20g). That said, it's formulated with added collagen, which provides additional benefits for joint health and skin elasticity — a huge plus if, like me, you're clocking up heavy training sessions or long runs and need that extra support for recovery. While this wouldn't necessarily be my go-to for serious bulking due to the slightly lower protein count, it's a fantastic option for recovery, especially when you want a tasty shake with fewer calories. Protein Works Vegan Protein Extreme review Vegan Protein Extreme (makes 14 shakes), £27.99 £10.59 BUY HERE Pros: Smooth vanilla flavour, no chalky aftertaste, excellent protein-to-calorie ratio, complete amino acid profile, high in fibre, added vitamins and minerals, gentle on digestion Cons: Flavour is pleasant but not standout Rating: 8/10 I've tried more plant-based proteins than I can count, and been disappointed more often than not. So I'll admit my expectations were low when it came to Vegan Protein Extreme. But once again, Protein Works delivered something pleasantly surprising. Let's be clear: this isn't quite as decadent as the whey options, but it's one of the best vegan blends I've tried. The Vanilla Crème flavour is smooth, slightly sweet, and doesn't have the earthy or chalky aftertaste that often comes with plant-based powders. I tested it both on its own with oat milk and as part of a smoothie with banana and frozen berries, and it held up well in both scenarios. Where this product really excels is in its macronutrient profile. It boasts an impressive protein-to-calorie ratio, with each serving delivering around 25g of protein and under 120 calories. It's made from a multi-source blend (pea, rice, hemp and sunflower proteins), which ensures a complete amino acid profile — critical if you're relying on this for recovery and muscle growth. It's also high in fibre and includes added vitamins and minerals, making it a well-rounded option for those on a plant-based diet or looking to come off dairy temporarily. And, unlike some vegan blends, it didn't cause any digestive discomfort even after daily use over a week. That said, it's not my favourite flavour out of the Protein Works range; Vanilla Crème is pleasant but lacks the wow factor of the White Choc Bueno or Strawberry. But if you've been burned by vegan proteins in the past (like me), this could easily be the one that changes your mind. Protein Works A.I. Greens review "All In" A.I. Greens (makes 30 shakes), £49.99 £34.99 BUY HERE Pros: Nutrient-dense with 13 plant-based ingredients, supports digestion and immunity, boosts energy levels, blends well in smoothies, affordable compared to rivals Cons: The grassy and earthy taste isn't enjoyable on its own Rating: 7.5/10 Greens powders are one of those things we all know we should be taking, but most of us rarely actually commit to trying. So I approached Protein Works' A.I. Greens with a little caution, especially since my previous experience with similar products has involved nose-holding and regret. But I'll be honest — this one isn't bad. Not amazing, but manageable. Again, let's start with the flavour. On its own, it's... not great. There's a distinct 'grassy' taste that's common in these sorts of superfood blends — slightly too green, a bit earthy, with a faint bitterness. But unlike some green powders I've tried, it doesn't have an overpowering, lingering metallic aftertaste. And more importantly, it blends well with fruit-based smoothies, which is exactly how I ended up using it for this review. The real win here is the nutrient density. A.I. Greens is packed with over 13 plant-based ingredients, including spirulina, kale, matcha, spinach, wheatgrass and chlorella, plus digestive enzymes and probiotics. It's an all-encompassing formula that supports digestion, immunity and general energy levels, all in one scoop. I felt less sluggish on the days I used it, especially when combined with protein in a morning shake. It's also more affordable than a lot of rival green blends (like AG1 or Huel Daily Greens), which makes it a good entry point if you're trying to introduce more micronutrients into your diet without blowing the budget. This isn't a 'treat yourself' product like the protein powders — it's functional, and it tastes that way. But for me, it's an easy and effective way to level up your nutrition if you're willing to blend it with fruit or yoghurt to mask the flavour. Rating: 7.5/10 Clear Collagen 360 Clear Collagen 360 (makes 32 shakes), £21.99 £13.19 with code COLLAGEN BUY HERE Pros: Flawless mixability, refreshing when diluted, supports skin and joint health, light juice-like texture, convenient and high-quality Cons: Sweetness can be intense, slightly pricey per serving Rating: 9/10 Of all the products I tested, Clear Collagen 360 in Orange and Mango might be the one that surprised me most. I'm a huge fan of clear protein powders in general and tend to opt for them over traditional whey powders in my day-to-day routine. Over the years, I've collected a few brand and flavour favourites, and I'm happy to confirm that Protein Works' offering has been added to the list. The mixability is flawless. I've never had a clear protein blend dissolve this quickly or cleanly — no frothing, no clumps, no residue. Within seconds of shaking, I had a clear, juice-like drink, with no worrying about little sticky pieces at the bottom of my protein shaker. Flavour-wise, it's tasty and tropical, although I did find the sweetness a bit intense when mixed exactly to the recommended water ratio. I started adding more water (around 750ml instead of 500ml), and it became a perfect refreshing drink to end the working day. Each serving contains 15g of collagen peptides, plus added vitamin C, zinc and selenium to support skin, joints, and connective tissues. For someone like me who trains multiple times a week and does a lot of joint-intensive movements (think sled pushes, wall balls and long runs), the added collagen is genuinely helpful for recovery and joint health. What sets this apart is that it doesn't feel like a 'protein shake' at all. If you're someone who struggles with milky textures or thick shakes, Clear Collagen 360 is a fantastic alternative — it's more like a sports drink with added benefits. It's not the cheapest per serving, but given the quality, convenience, and ingredient list, I'd say it's worth it. This is one I'll be keeping in regular rotation. Where can I buy Protein Works? All of the products mentioned in this Protein Works review are available directly from the brand's website, which often features bundle deals, first-time buyer discounts and seasonal sales. You can also find selected items on Amazon and other online supplement retailers, but the best range and pricing are usually on its official site. If you're unsure where to start, Protein Works also offers curated starter packs, bundles, and mix-and-match sample boxes, which are great for testing out flavours and product types before committing to full-size tubs. After several weeks of integrating Protein Works products into my fitness routine, I can confidently say that this is one of the most well-rounded, flavour-forward supplement brands I've used. Whether I was fuelling early-morning Hyrox prep, recovering from strength sessions or just trying to hit daily nutrition goals between meetings, each product slotted into my routine with minimal fuss and maximum impact. The variety on offer is a real strength. From high-quality dairy-based whey to surprisingly enjoyable vegan options, Protein Works covers all the bases. The standout for me was the Whey Protein 360 Extreme in White Choc Bueno — a genuinely indulgent shake with elite-level macros. But the Genesis Hydration Drink and Clear Collagen 360 also impressed me with their taste and functionality. Even the less exciting products like the A.I. Greens still brought something worthwhile to the table. As a seasoned gym-goer and someone who's tried nearly every wellness brand under the sun, Protein Works strikes a great balance between premium feel and practical value. Their products taste great, mix easily, and do exactly what they promise. Overall rating: 9/10
The National
4 days ago
- Sport
- The National
Hyrox in Abu Dhabi: How first-time and seasoned participants are preparing for the popular fitness race
Hundreds of fitness enthusiasts in Abu Dhabi are getting ready to sprint, squat, row and lunge their way through one of the world's fastest-growing competitions: Hyrox. Established in Germany in 2017, it's a fitness race combining endurance and functional strength; the name Hyrox is derived from the words 'hybrid' and 'rock star'. The competition comes to the capital for the first time on Saturday. While it has previously been held in Dubai and Sharjah, the sold-out Abu Dhabi race offers both newcomers and returning participants another chance to put their fitness to the test. 'We can do hard things' Abu Dhabi resident Sumayyah Marit Raidvere is giving Hyrox a try for the first time. She was convinced to join after seeing videos of the Sharjah event on social media. She says she gave in to the 'social pressure' when she heard the race was coming to the UAE capital. Although she's never participated in an endurance competition, Raidvere has run the Brussels and Adnoc 10K races. Ranim Kaddoura is also a newcomer who decided to take on a Hyrox event after completing the Adnoc 10K run last year. Kaddoura originally thought she'd need a full year to prepare after seeing videos online. So when a friend suggested they team up for the July event, she was hesitant. After some convincing, she eventually signed up, with a little more than two months' notice to train. She explains that she has a mantra in her household: 'We can do hard things.' It's a message she makes it a point to teach her children. 'I don't like the phrase 'I can't' existing in our house. So this was really a confrontation of things I preach at home. I felt I needed to live up to my word.' What is Hyrox? Hyrox has four divisions: open, pro, doubles and relay. Each race – no matter where the location – always has the same format. I love competition, and I'm constantly chasing that next challenge, so Hyrox felt like the perfect fit Mariam Tarek, performance coach in Abu Dhabi It consists of eight 1km runs, each immediately followed by a functional workout station in this order: 1,000-metre SkiErg, 50-metre sled push, 50-metre sled pull, 80-metre burpee broad jumps, 1,000-metre rowing, 200-metre kettlebell farmer's carry, 100-metre sandbag lunges and 100 repeated wall balls. The weight for some of the stations will vary based on division. The energy at a Hyrox event can be electric as it consists of a mix of music, cheering spectators and the constant movement of athletes powering through each station. 'Constantly chasing that next challenge' Though the competition is strenuous, those who have participated before believe it is worth it. Mariam Tarek, a performance coach in Abu Dhabi, has taken part in three events already. 'I love competition, and I'm constantly chasing that next challenge, so Hyrox felt like the perfect fit,' she says. 'The adrenalin makes you want to go out hot, but that's mistake number one. Pacing is key. It's a long race, and if you don't respect the structure, it will humble you.' Mariam Diab, a marketing manager who also works as a personal trainer and group fitness instructor, has competed in Hyrox events in both Dubai and Sharjah. Her interest was sparked by her fitness community, made up of fellow trainers and athletes. 'The training journey was fun, having to do it together. Although it was challenging, it was a new type of training,' says Diab, who had only done HIIT and group classes before. 'We had only started training about two or three months before. My partner and I ended up doing the race and were happy with our time result.' 'Built for inclusivity' While Raidvere and Kaddoura are preparing for the event in different ways, they share one common denominator: training with a coach who has Hyrox experience. Steve Pere is the co-founder and a personal trainer at boutique gym GritnCode in Abu Dhabi. Like other gyms, such as F45, GymNation and Warehouse Gym, he runs classes aimed at training those who want to take part. As a bonus, he's also participated in Hyrox himself. 'Hyrox is built for inclusivity. Unlike CrossFit or obstacle races that require specific skills or technical movements, Hyrox focuses on functional exercises that most gym-goers are already familiar with, such as running, rowing, skiing, sled pushes and pulls, farmer's carries, lunges and burpees,' he says. 'It's repetitive by design, with a standard format that allows participants to track and improve their personal time, whether or not they want to compete against others. The structure and exercises help reduce the risk of injury, making it accessible to a wide range of fitness levels.' Pere has seen people in their 60s as well as those with disabilities successfully cross the finish line, noting there's a mental and physical toughness in it. Tarek also agrees that although it is challenging, it is something everyone can do. 'The best part about Hyrox? It's accessible. You don't have to be an elite athlete. You just need the courage to start,' she says. 'Anyone can complete the race. Truly anyone. That's what makes it special. It welcomes all levels and shows you what you're really made of.' 'Movements most people already know' In terms of physical preparation, Pere says Hyrox offers a weekly training programme for gyms to use, noting that it 'doesn't require mastering complex skills'. 'It's built on movements most people already know from regular gym training,' he adds. 'At GritnCode, our programming is split into specific sessions focused on what you want to improve: strength, endurance, conditioning or technical skills like rowing mechanics.' Even with a familiar course, nerves can still creep in. For Raidvere, the start corridor, burpee broad jumps, and pacing her runs are like 'kryptonite'. Kaddoura points to running as her weakest point. Despite having competed in previous Hyrox races, Diab, too, says running remains the most challenging part for her, while Tarek finds the final workout station the toughest. 'Wall balls, hands down,' she says. 'You get to the last station and think 'this is it', but your legs are jelly, your arms are shaking and your lungs are begging for air. Still, it's the most epic part too, especially if the crowd is loud and you're feeding off that energy. It pushes you through the pain,' she says. Although difficult, Diab says one of the most memorable moments from the event came as she neared the finish line. 'I loved that my family was cheering me on in my first race,' she says. 'It was my birthday, so it was a very memorable moment – celebrating being a year older but also stronger, doing things I've never done before, challenging myself, only to prove that age is just a number. And to also set an inspiring example to my daughters.' Tarek aims to become one of the first Egyptian women to rank among Hyrox's top athletes. Raidvere, meanwhile, hopes to improve her 5K run time and compete in Hyrox Stockholm later this year alongside her sister. For Kaddoura, the race is a chance to strengthen her mindset beyond just fitness. Those who have already taken part say Hyrox is more than just a race and that it is for everyone. For those still hesitant, Diab offers some encouragement. 'Go for it, enjoy the journey, don't think about the time you finish,' she says. 'Stepping into the racecourse and taking part means you already achieved and won. Also, never underestimate what you can do; you will be surprised.'
Business Insider
5 days ago
- Health
- Business Insider
If you have a high VO2 max score, you could live longer. I took a class to boost mine — and finally found a way to make cardio fun.
I have a strange question, but stay with me: Have you ever thought about how long you can run without breathing through your mouth? In a dark basement in central London, I recently discovered that for me, the answer is: Not for very long. Apparently, that means my VO2 max, or ability to send oxygenated blood to my muscles, and how well my muscles can use that oxygen during intense exercise, is quite low. Translation: I'm unfit. I do low-impact strength training like yoga and pilates most days, but no cardio. I've tried to get into running, but it never sticks, and I find cardio machines boring. I learned specifically how bad I am at cardio at V02:MAXED, a new class at London's GymBox. I knew one session wouldn't transform my health, but I was interested to try the first class I'd seen marketed around VO2 max. I wondered if exercising with a specific goal might motivate me to finally form a cardio habit, and if the class — and the nose strips we had to wear while working out — was just a fad. Once the preserve of high-level athletes, in recent years, VO2 max has become a buzzy measure of cardiovascular fitness among runners, fitness competition enthusiasts, and health optimization bros. People are obsessed with it because it's said to be a strong predictor of longevity. As I'm not an endurance athlete, my low score may not seem like a big deal, but having a high VO2 max is linked to a longer life, and a reduced risk of conditions including cardiovascular disease, cancer, and diabetes. I don't care that I can't run five kilometers in under 30 minutes, but I do care about staying active and healthy as I age. To increase your VO2 max, you have to do a mixture of shorter high-intensity and longer, easier is a 16-week course where clients train at a range of intensities. The class I did was the fourth in the series. Feeling nervous about entering a gym that uses the words "gnarly," "sadistic," and "savage" to describe some of its classes, I descended the staircase from the reception area to the dimly lit bodybuilder's playground below with trepidation. We had to breathe through our noses for as long as possible In the 50-minute class, we repeated three-minute sets on a stroke machine (ski or rower) and a cycle machine (bike or treadmill), with 45-second breaks in between. I used a ski machine and an assault bike. What made the class unique was the breathwork. Our instructor, Firas Iskandarani, a Hyrox and Crossfit coach, explained that we should aim to breathe through our noses for most of the class. He called this type of breathing "gear one," and breathing in through the nose and out through the mouth "gear two." We were told to note when we had to "switch gears." Iskandarani said this should happen after around 90-seconds to two-minutes, but I struggled to get to one minute. As a rough guide, the longer you can stay in gear one, the higher your VO2 max is likely to be, he said. The idea is that, over time, you will need to switch gears less quickly, which indicates your aerobic capacity has increased. About halfway through the class, we were given nasal strips to stick on the fleshy part of our noses, and encouraged to notice if it helped us stay in gear one for longer. It's thought that widening the nasal canal could help to increase endurance by allowing more air through the nose. But one 2020 meta-analysis published in the European Archives of Oto-Rhino-Laryngology found that wearing a nasal strip while exercising didn't improve VO2 Max or heart rate. Still, lots of runners and athletes swear by them, like the elite tennis player Carlos Alcaraz, who wears them during his matches. I felt that the nasal strip helped a little, but it kept peeling off as my nose got sweaty. Breathing through your nose while exercising is thought to help you stay in Zone 2 Nasal breathing is not directly linked to improving VO2 max, but is thought to help the body use oxygen more efficiently. It also encourages you to stay in Zone 2, or at 60-70% of your maximum heart rate, while you're exercising. Your muscles have more access to oxygen in Zone 2, making it an effective way to increase aerobic endurance. Once you enter Zone 3, 70% to 80% of your max heart rate, you're moving at an intensity that's too much for the available oxygen supply, which causes you to get out of breath. Breathing through my nose and doing cardio at the same time was hard I found there was a lot to remember and focus on in this class: not only understanding the different gears, but trying to stay in gear one while checking the clock to see when I started mouth breathing. All of this mental arithmetic was required on top of the three-minute sets of cardio, which, I think is fair to say, is a long time. My mind kept wandering and I kept accidentally mouth breathing before I'd actually reached my threshold. It was also tricky to go at a slow enough pace to stay in gear one for even a minute. After about thirty seconds I started to lose my breath. I suppose that tells me I have some work to do in this area. That being said, I wasn't huffing and puffing or red in the face afterwards like I usually am after a 35-minute run. But my arms did get very tired from pulling the ropes on the ski machine and moving the handles on the assault bike back and forth. A structured class made working on my cardio feel more achievable If I did this class again I would pace myself better so that I wouldn't get out of breath so quickly. But I think for a cardio beginner like me, it was a little too technical and advanced. Iskandarani said that part of the demand for the class came from Hyrox fans and CrossFitters, who are already pretty fit and looking to increase their endurance for competitions. But I found doing cardio in such a structured way and with a group of people much more fun and motivating than doing it alone. Going forward, I think I'll stick to cardio classes rather than running every once in a while, getting bored, and trying again when enough time has passed for me to forget how arduous I found it. By focusing on my breath, it became apparent that my cardiovascular fitness is lower than I'd like, and I'm only 28. I wondered how it would inevitably deteriorate over time, and if I'm struggling to get through a class like this now, it's only going to get harder when I'm in my 50s, let alone 80s. As for the VO2 max workout, I don't think it was the right cardio class for me, but it's motivated me to continue my search. Anyone for Zumba?
