“It’s hard sometimes to fit my training in, but ultimately it makes me a better mom, wife, and friend”

Dena Hogan is the first Irish female athlete to make the Hyrox women’s Elite 15, an incredibly impressive achievement that’s only more impressive when you see how she has achieved this alongside her work and family life.

She was no stranger to performing at a high level, having raced in Ironmans and Ultra marathons for 15 years, but was considering taking a step back when she discovered Hyrox.

“It was a romantic surprise,” she says. “My husband bought me a weekend in Germany for Valentine’s Day with a doubles Hyrox thrown in, and from that day I was hooked. All ideas of retirement quickly vanished.”

Dena was immediately hooked by Hyrox, which combines eight kilometres of running with eight workout stations. “I feel Hyrox has managed to create an event that’s not only challenging but inclusive,” she says. “It truly is a test for everybody with a low skill barrier to entry, however, don’t be fooled, it’s still a great test of fitness and requires determination to finish.” 

While she says that she doesn’t think anyone’s motivation is consistent, she manages to train consistently at a high level, despite working as a Hyrox coach and balancing the schedules of her four children.

“Training in a social setting can be a great escape from the demands of everyday life, work, and family,” she says. “Another great way to stay on top of training is to get an online program or coach. Many of my online clients tell me they love the ease of taking the guesswork out of what to train and having accountability at the end of the week. Everybody’s training can look very different depending on goals. For me, I generally train four weight sessions a week at 5.30am, then another four/five workouts split over running and workouts specific to Hyrox.”

And to keep track of it all, Dena loves her Samsung Galaxy Watch Ultra  – the newest and most powerful addition to the Galaxy Watch portfolio. With premium capabilities built for extreme durability, it enables you to push limits and go further with a Titanium Grade 4 device casing and 10ATM water resistance. 

It’s also ideal for Hyrox, as it allows you to track multi-course workouts, from swimming to cycling to running with the new Multi-Sports Tile. The Galaxy Watch Ultra also provides an advanced Personalised HR Zone to help you work out at optimal intensity levels based on your physical capabilities.

Balancing the competing demands in her life requires a lot of organisation. “Some weeks are easier than others but on the whole, I’ve managed to get myself into a routine that works. The biggest thing I’ve learnt along my mom journey is as much as it is hard sometimes to fit my training in, ultimately it makes me a better mom, wife, and friend to be around. Taking the time to work on my own health and fitness goals is almost like a rest for me for the day.”

There have inevitably been sacrifices along the way. “Over the years I’ve missed countless parties, or been the first one to leave,” Dena explains. “But nothing in life worth having comes easy and for me, it’s just about priorities. My racing has opened such fantastic opportunities all around the world and I wouldn’t change a thing.”

She also feels that she’s setting a good example for her children. “Through fitness, I feel I’ve shown my children that with hard work and dedication anything is possible. I myself am by no means the most naturally talented athlete but have always had a huge work rate and a willingness to do what it takes. I think this has crossed over into my business over the last three years I’ve built my Hyrox coaching company from the ground up. With over 200 clients now across the world bringing a community of like-minded people together is something I’m incredibly proud of. My hope is that my children see that and realise they too can get to where they want to be through hard work and pursuing their passions.”

For other mothers, she says she knows it can feel impossible to carve out time to train, but she advises starting small. “Self care, and some kid-free time for me is vital. Maybe you take 20 minutes to go for a walk or jog, or 30 minutes to lift some weights. Sometimes I hear moms say, ‘Oh I’d never have two hours to myself’, but it’s better to start small and take it a day at a time. If you can build to working hard for the full 20 minutes, you have over two hours of good training each week.” 

Dena plans to continue to focus on Hyrox, as she still gets a real buzz from it. “I love Hyrox and the fact that I’m still competitive is a huge motivation for me. Not only do I love the challenge of the event and training, but the people I meet and the locations I get to visit make it easy to keep going. So for the next few years, Hyrox will remain the focus.”

Introducing ‘On the Pulse’, in partnership with Samsung. Want to track your next run, gym session or Hyrox workout? Wearable tech goes to a whole new level with the Samsung Galaxy Watch Ultra, enabling new, intelligent health experiences through ultra-tough tech and making everyday wellness more meaningful. Visit samsung.com to learn more.