In the heart of Warehouse Fitness Studio, amidst the sound of barbells dropping and treadmills humming, Dzintra Grech carves out a lane of her own. A force in the growing sport of HYROX, Dzintra is not only redefining what it means to be an athlete in Malta, she’s proving that strength, discipline, and balance can coexist.
In an exclusive sit-down with Michaela Fava from Malta Sports, Dzintra opened up about the path that led her to HYROX, the demanding training regime behind her performance, and how she juggles family, coaching, and competition, all with unwavering passion.
“I’ve been training for the past six, seven years, if not more,” she explains. “I started off with trail running and OCR, obstacle course racing. But for the past two years, I’ve been doing HYROX. I needed a change, something to challenge myself.”
Ironically, what pushed Dzintra toward fitness wasn’t a childhood dream of sports glory, but a physical limitation.
“I didn’t do any sports when I was young. I only started training seriously after I moved to Malta. I had back issues, and I started training just to build back some strength. From there, things got a bit more serious… I tried a few races for fun, and then ‘fun’ became ‘serious.’ And I started to race.”
A day in the life of a Champion
Dzintra’s dedication goes far beyond the typical 9-to-5. Her daily routine reads more like an elite athlete’s playbook.
“I train three times a day,” she says matter-of-factly. “My day starts at 4 or 4:30 in the morning. I get in my first session, then I coach, then I head to my office job. After work, I go home, prepare food for myself, my husband, and my son. Then I do my second session, either a run or strength. After that, I coach again.”
Her final workout comes late, a session focused on HYROX, OCR, or running, depending on her race calendar.
“It’s a lot on my plate, yes. But I choose this. I enjoy it.”
Strengths, Struggles, and Strategy
Every HYROX athlete has their preferences, and Dzintra is no exception. While she excels at certain stations, others remain a work in progress.
“I think my strongest station is the wall balls. I still want to go unbroken, that’s the goal, but I think that’s where I perform best. My weakest? Definitely the burpee broad jumps. Nobody likes that station.”
She admits the race really begins for her once that dreaded segment is behind her.
“After burpees, I tell myself, ‘Now I’m ready to race.’ That’s when I go all out.”
Mental toughness plays a crucial role, especially in the final stages.
“At the wall balls, I know it’s the last station. That’s when I give everything I have left. I just tell myself: ‘Now it’s everything, get to that finish line.’”
Fuel, Family, and Focus
Despite her experience, Dzintra still battles nerves.
“I get very anxious before any race, whether I’m abroad or even here in Malta. I have a full week of anxiety leading up to it,” she admits with a laugh.
Her pre-race nutrition is minimal, often just a banana. But post-race?
“Definitely ice cream. And some chocolate. Always.”
Balancing motherhood, work, and high-level sport is no easy task. But for Dzintra, it’s about finding rhythm and respecting the process.
Advice for beginners: Just start!
For those in Malta curious about HYROX but intimidated by its intensity, Dzintra offers a reassuring message:
“Everyone can do it. HYROX is a sport for all levels. The stations are scalable, and the runs can be adjusted to your pace. We all start from somewhere. It didn’t happen quickly for me,it took time. Just start, find your own rhythm, and build on it.”
Eyes on Stockholm
With her next goal clearly in sight, Dzintra is focused on improving her time and qualifying once again in the pro doubles category.
“I’m hoping to do better in Stockholm. My last race was already my best time yet, but I’m aiming for more. I’m training again with my friend, we went to Chicago last year together. Now, we want to qualify again for Sweden. That’s the goal, always to do better.”
Her focus now shifts toward refining her weaker stations, particularly the lunges and burpees, knowing that even the smallest gains can make a major difference.
As she continues to represent Malta on the international HYROX stage, Dzintra Grech is not just chasing personal records, she’s inspiring a new generation of athletes to test their limits and believe in the slow, steady climb toward greatness.
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