HYROX Q&A With Luke
HYROX Q&A With Luke
What first got you interested in Hyrox-style training?
For me it was the accessibility that is an immediate draw to HYROX. The idea that all of the stations are based around basic human movements, Pushing/Pulling/Lifting Jumping etc and none of the stations require any complex lifting skills makes this a very easy sport to dip your toe into. Once you have done that there is then a large depth that you can go into in refining each of the 8 station movements, allowing you to always improve and become more efficient.
For someone new to Hyrox, what’s the best way to start building a solid fitness base before entering an event?
HYROX is the perfect hybrid combination of running and strength. And so with your training you should be mimicking this concept. People say that HYROX is a runners sport and I can understand that as 8km is a good distance for most people to run and this is without the stations in between. So for me building a good aerobic running foundation to work from is very important. (most of your time in a HYROX will be spent running after all. When it comes to the strength side of the training then A split between HIIT style HYROX sessions where you can practice the High intensity of the event itself as well as refine the movements, pairs well with your traditional strength training in the gym, focusing on compound movements and overall body strength to get you through those tougher stations.
Which Hyrox station do you think is the most underestimated, and why?
Each station provides its specific difficulties on the day but for me the farmers' carry is a tricky one! By the time you arrive at this station you are well into your event and have already gone through a few stations that will challenge your grip strength (rower, sled pull, ski-erg) . If you can get through this station efficiently then you are set up nicely for the last few before the finish.
What are your top three strength movements to improve their Hyrox performance?
As described above Strength is a key part of a HYROX event and your ability to make it efficiently through these stations can make or break your event. My first strength movement that I like to focus on is the stiff leg deadlift. A solid hinge movement that will work on your posterior chain and help ground your strength and make you a more resilient movement. My second movement would have to be a Barbell squat. Developing lower body power and refining your ability to stabilize heavy weight while fatigued will lend well to the event itself. And finally a bent over barbell row. Again working to develop your core strength by holding yourself in this compromised position is a great benefit before even talking about the importance in building a strong back that the rest of the movements will rely on.
How do you avoid burnout or injury during HYROX?
I believe that HYROX training can be managed in a very time efficient way. In terms of total volume required to perform at a good level I believe that you can be quite efficient with your time and that will help with avoiding burnout, overtraining is real! For your running i think that focusing on slower aerobic runs are key for building that base fitness that will get you to the distance and the nice thing about these types of runs are that they are not too daunting mentally to work through and for your body because they are done at that lower intensity they should leave you with more to give to the rest of your training. As for working on the key skill;s and strength. This is where you should be upping the intensity of your training but keep it manageable. Start slow and eventually work your way up to working weights/durations. And if you are finding the training to be repetitive or unmotivating then get yourself to a class or workout with a friend as this has personally given me that extra 10% in my training.
What common mistakes do you see people make when preparing for Hyrox, and how can they avoid them?
For me there are 2 main mistakes that I see people making. The first is jumping in the deep end and becoming overwhelmed. Because of the ease of access to the sport it is tempting to go right to the end and sign up for a big solo event with either not enough experience in events or not enough of a fitness background to build from. Combine this with a training approach that is not adequate in duration and quality then that first event could end in disaster and be your last event. Being specific, realistic and making your training achievable will see you fare much better in the long run. The second mistake that I see people making is not including a strength training element into their training. Strength is the base that you should build the rest of your training around, you are going to be asking a lot of your body in both the training and the HYROX event so building from a solid base of strength will not only help you perform better but also help you avoid unnecessary injuries.
Which Hyrox station do you personally find the most challenging, and how do you train for it?
For me the sled movements are the 2 stations that I have found most daunting in my build up to my first HYROX. Coming from a running/triathlon background myself these 2 stations seemed the furthest away from that and the ones that I needed to focus on the most in my training. Both of these come quite early in the event and in my experience are both quite challenging as they are obviously such heavy movements that not only are they fatiguing on the body but they also spike my heart rate so high! For my training I have really been focusing on the movements themselves. With the sled push I have been trying the different grips and seeing what works best for my body as well as testing out different pacing strategies to try and avoid that spike in my heart rate. For the sled pull this has been all about developing an efficient technique that utilises my larger leg muscles and avoids as much upper body fatigue as possible.
How important is pacing in a Hyrox event, and what strategies do you recommend for managing energy across all stations?
To be successful in your HYROX event a realistic pacing strategy needs to be adopted. Just because you can maintain a certain pace for an 8km run does not mean that is the pace that you should be aiming for here as this really is a different beast. Getting through the first 3 or 4 stations still under control of your effort is vital for a good time and a good experience at these events. Practice race specific workouts focusing on a combination of running, strength exercises and high intensity stations and focus on your pacing during these so that you can get a feel for how you'll feel at the event and find your own ways to deal with your fatigue.
Do you recommend training Hyrox stations as separate sessions or combining them into full simulations?
Each station should be practiced individually. They really are so different and the depth that you can go into with your training really is up to you and your expectations of what you want to achieve. You can work on form and pacing but you also want your body to adapt to these movements and practice is what will allow this to happen. As for practicing full simulations I think that in your training you should take a few of the stations and practice chaining them together in HYROX specific workouts as this will allow you to train the way you race but not necessarily complete a full event as a training session. Simulation races are another thing however and I believe are very valuable tools that can act as either some peoples main events or others as training events where you can test yourself in preparation for that big official HYROX event!
Premier Gym Member Quiz Night – Friday 28th November
Get ready for a night of laughter, competition, and plenty of brainpower — our Premier Member Quiz Night is back!
Join us at the gym on Friday 28th November for an evening filled with fun trivia, good vibes, and great company. Whether you’re a quiz fanatic or just in it for the laughs, it’s the perfect chance to unwind and connect with your fellow members outside of training hours.
Can Anyone Take the Trophy from Will?
Last time, Will’s team claimed the title and walked away as our reigning quiz champions. But the question is… who’s ready to take him on this time? Gather your smartest (or funniest) friends and form your dream team — the competition is on!
What’s Included
We’re making sure the night is packed with all the good stuff:
A free grazing cone for every member, freshly prepared by Roots & Thyme
A licensed bar available throughout the night
Prizes for the winning team
Teams of up to six people
It’s completely FREE for members, but spaces are limited — so don’t leave it too late to book.
Event Details
Location: Premier Gym
Date: Friday 28th November
Arrival from: 7:00pm
Quiz starts: 7:30pm
Team size: Up to six people
How to Book
Booking is simple — just head to our Glowfox app or click the link below to secure your team’s place:
Book Your Spot Here
Don’t miss out on what promises to be one of the most entertaining nights of the year. Who’s brave enough to take on Will and his reigning champions?
We can’t wait to see you there!
An Energy-Filled Day: Our First Official Hyrox Sim
This weekend we hosted our very first Hyrox Simulation, and what a fantastic day it turned out to be. The gym was full of energy, teamwork, and a fair bit of sweat, exactly how we like it! It was brilliant to see so many of you giving it your all.
For anyone new to it, Hyrox is a fitness race that combines running and functional workouts in one tough but rewarding event. Our Simulation gave members the chance to experience it first-hand, with:
1 km runs between each station
Sled pushes and pulls
Burpee broad jumps, rowing, ski-erg, farmer’s carries, walking lunges and wall balls.
Below are all our athletes, still smiling at the finish line!
Premier Gym Hyrox Sim Finishers Top Row Left to Right Elle & Olivia, Matt & Steve, Evie & Tamzin, Kiera & Rachel, Natalie & Catherine
Bottom Row Left to Right Mell & Hannah , Paul & Howard, Amber, Byron & Joanne, Holly & Daniela, Jolanta & Aaron
Results
What an incredible effort from everyone! Whether you were racing against the clock or simply giving it your all, every participant brought amazing energy and determination. It was inspiring to see so many people pushing their limits and celebrating each other’s achievements.
Congratulations from all of us at Premier Gym & Fitness!
What stood out most wasn’t just the workouts, but the support.
From start to finish, everyone supported each other, cheering, high-fiving, and helping each other through those last few reps.
It’s a great challenge and a brilliant way to push yourself alongside others.
A huge thanks to everyone who took part, including our gym members that volunteered on the day - Rob, Gary Emma, Charlotte, Adam, Mary & Erica and to the crowd that came to cheer. It was a real reminder of how strong our gym community is! It didn’t matter who finished first or last, everyone gave their best effort, and that’s what counts.
Finally, a big shout out to personal trainer, Luke, (who doesn’t want a shout out!) for organising such a successful event, his dedication and enthusiasm made it all possible. He said:
“This day was all about the athletes, they are what made the event such a success, their energy, determination, and resilience. I’m here to celebrate our athletes, that‘s what HYROX is all about. Well done to everybody who took part!”
If you’re feeling inspired and want to find out more about Hyrox, come and join our training sessions! Whether you’re preparing for your first event or aiming to improve your time, our classes are the perfect place to start.
When’s the next Hyrox Sim Event?
Watch this space. Premier Gym’s next Hyrox Sim is coming your way in early 2026! Get ready to train hard, team up, and take your performance to the next level. Yes, you can bring the whole family to cheer you on!
The Deadly Dozen smashed in under 60 minutes!
Our Premier Gym family has done it again, this time led and inspired by our dedicated early-bird Personal Trainer, Leanne!
Well done team! From Left to Right: Danni, Tash, Sid, Leanne, Chantelle and Brittany.
Last weekend, Leanne joined forces with members Danni, Tash, Sid, Chantelle, and Brittany to take on The Deadly Dozen — and they came away with the medal, the patch, and the ultimate bragging rights!
They tackled this brutal hybrid challenge: 12 x 400m runs broken up by 12 labours — from farmers carries and deadlifts to burpee broad jumps, bear crawls, and a devil press sprint finish. That’s 4.8km of running, hundreds of reps, and pure grit.
And guess what? They smashed it in under 60 minutes!
Leanne said of their incredible effort
“I’m beyond proud of this crew — their determination, teamwork, and energy were unreal. All the training, effort, and mindset work paid off. This wasn’t just about fitness — it was about proving you can keep going when it gets tough. And they absolutely did!”
If you’ve signed up for a race or set yourself a personal challenge, come and see what Premier Gym has to offer and try us for free!
We provide a no obligation, one-time use Gym Pass for local residents who’d like to experience our gym facilities first hand. Find out more and the Terms & Conditions[here].
Prefer group training? You can also join our classes on a pay-as-you-go basis, no membership required, just great workouts and even better energy!
Team Premier at the Torbay 10k & Half Marathon – what an incredible day!
Our gym family showed grit, passion, and determination on the course, and we couldn’t be prouder:
Personal Trainer Tamzin ran the Torbay 10k (59mins 27s)alongside her husband and gym member Matt, who went one step further by tackling the half marathon (1hr34:17s)! Together, they not only completed their challenges but also raised a phenomenal £900 for Rowcroft Hospice, a charity close to both of their hearts. Their dedication on and off the course is inspiring to us all.
Premier Running Club lead! Half Marathon.
Personal Trainer Luke – the driving force behind our Premier Gym Running Club – once again led by example. He completed the Half Marathon shoulder-to-shoulder with his partner Charlotte, who had an outstanding run, finishing as the 7th fastest woman overall in the race (1hr:33:19s)A fantastic achievement that reflects their hard work and passion for running. 👏
“I am in complete awe of myself. I am not a runner, so this is a huge achievement.”
Holly (Front of House) set herself the incredible challenge of running her first-ever 10k – and what makes this even more inspiring is that she only started her running journey 18 weeks ago! From complete beginner to 10k finisher in under 5 months – Holly has shown that with consistency and determination, amazing things are possible. In her own words: And she absolutely smashed it! 💪
Our incredible gym members also rose to the challenge and gave their all on the day. Huge congratulations to Sam, Lucy and Dave, Chantelle and Jay and Ben who gave an outstanding effort and crossed the finish line with determination and pride. We celebrate you all ad any members we may have missed!
What a team – true role models for our community and proof that with commitment, anything is possible!
Free Reformer Pilates Weekend
**NOW FULLY BOOKED** FREE REFORMER PILATES WEEKEND
Curious about Reformer Pilates? Now’s your chance to try it... for FREE!
Reformer Pilates uses a specially designed machine with springs and pulleys to add resistance, helping you build strength, improve posture, increase flexibility, and enhance core stability. It’s low impact but highly effective, making it perfect for all fitness levels.
📅 When:
➡️ Saturday 27th September – 11:15am & 12:15pm with Alex
➡️ Sunday 28th September – 10:30am & 11:30am with Jo
⏱️ All sessions are 45 minutes
💚 Who:
Open to anyone who hasn’t tried Reformer Pilates at Premier Gym before.
How to book:
Email: reception@premiergymfit.co.uk
Spaces are limited and will be allocated on a first-come, first-serve basis – so don’t wait!
Come discover why so many people LOVE Reformer Pilates and feel the difference for yourself!
NOW FULLY BOOKED!
Premier Gym’s SpinAThon Raises Nearly £1,900 for Bowel Cancer UK!
On 24th August, Premier Gym was buzzing with energy, determination, and community spirit as we hosted our very first SpinAThon fundraiser in support of Bowel Cancer UK — and what an unforgettable day it was!
Organised by our amazing team member Helen Cooke, the event was a powerful mix of fitness and fundraising, with one bold goal: to ride for a cause that touches many lives.
Helen’s Challenge: 9 Classes, 1 Day
Taking on a personal challenge, Helen committed to completing all nine Indoor Cycling classes in a single day. From the early morning warm-up to the final, sweat-drenched session in the afternoon, Helen powered through with determination, grit, and a huge smile.
Her incredible effort inspired over 40 gym members and supporters to hop on bikes throughout the day, joining the ride and rallying behind a cause that matters.
Community, Cakes & Contributions
Our talented Premier Gym team also hosted a cake sale, serving up homemade treats that kept spirits (and energy levels!) high throughout the day.
Between class bookings, donations, and cake sales, we’re thrilled to share that nearly £1,900 has been raised so far — with more donations still coming in!
All proceeds are going directly to Bowel Cancer UK, helping fund life-saving research, raise awareness, and support those affected by the disease.
Thank You!
To everyone who:
Rode alongside Helen
Donated generously
Bought a slice (or three!)
Cheered us on in person or online
THANK YOU.
Your support made this event more than just a fitness challenge — it became a celebration of strength, community, and giving back.
Helen Cooke, the drive behind the SpinAThon and a hot and sweaty Gym P.T. , Will Amey.
Premier Gym’s next HYROX Simulation Event Sunday 12th October – Test Your Limits!
Premier Gym’s next HYROX Simulation Event Sunday 12th October – Test Your Limits!
Open to both Members and Non-Members (Members benefit from a reduced entry fee)
LIMITED SPACES - SIGN UP NOW VIA Our App or HERE
Get ready for Premier Gym’s second official HYROX Simulation Event on Sunday 12th October! Whether you’re chasing a personal best, prepping for race day, or just want to experience the HYROX hype for yourself — this is your chance.
📅 Date: Sunday 12th October
📍 Location: Premier Gym
📣 Categories: Solo (Male & Female) + Doubles (Men’s, Women’s & Mixed)
🔜 This is a full-distance race simulation event. Judges, correct working weights and an outside run course.
Categories include:
Male & Female Solo
Men’s, Women’s & Mixed Doubles
What Is a HYROX Simulation Event?
A HYROX Simulation brings the official race format to your local gym — giving you the full-body test of strength and endurance, minus the travel or big-race nerves. You’ll move through all 8 functional stations and 8 runs, just like in a real HYROX competition.
Expect:
Structured heats
Judged stations
Timed results
High-energy atmosphere
And yes — plenty of sweat!
Whether you’re in it to win it or want to see what HYROX is all about, this simulation is the perfect chance to get involved!
The HYROX Race Format
Here’s what to expect in the full simulation:
1 km Run
1,000m SkiErg
1 km Run
Sled Push
1 km Run
Sled Pull
1 km Run
Burpee Broad Jumps
1 km Run
1,000m Row
1 km Run
Farmers Carry
1 km Run
Sandbag Lunges
1 km Run
Wall Balls
Ready to race? Ready to rise?
See you at the start line!
