Travel disrupts training. Hotel gyms are small, schedules are busy and jet lag is real. The goal while travelling is to maintain fitness, not build it. A little training goes a long way.
Running
Running needs only shoes. Exploring a new city on foot is one of the best parts of travel. Easy runs are ideal.
Hotel gyms
Most have a treadmill, dumbbells and a bench. Enough for:
- Treadmill intervals.
- Dumbbell lunges, squats, presses and rows.
- Circuits.
Bodyweight circuits
When there is no gym:
- 5 rounds: 20 air squats, 10 push-ups, 20 walking lunges, 10 burpees, 30-second plank.
Packing
- Running shoes.
- A resistance band.
- A skipping rope.
Jet lag
Easy exercise in daylight may help you adjust. Avoid hard sessions for the first day or two.
Racing abroad
If you are travelling to a race, arrive with time to adjust. Pack race shoes and kit in your hand luggage. See what to pack in your HYROX race bag.
Do not stress
A week of lighter training while travelling will not ruin your fitness. It may even do you good.