INTERVIEW: Rob Kemp

The British Rowing Indoor Championships (BRIC) returns on December 7-8, 2024, as part of the FitFest event at Birmingham’s NEC. With over 2000 competitors from various countries, each vying to be crowned British Rowing Indoor Champion the event is expected to attract upwards of 15,000 attendees and competitors across five major fitness disciplines.

Besides rowing, the event will include powerlifting, the England Weightlifting Championships, obstacle course racing, and the AHX Finals Weekend.

British indoor rower Graham Benton, 51, went from using a rowing machine in the gym at the end of a weights session to becoming a British, European and World Champion – winning the BRIC a record 17 times. Benton now competes in the 50-54 age category and remains the man to beat. At last year’s BRIC he left the race floor with yet another record, finishing the Masters 50-54 Open 2,000m in just 6:05.00. Ahead of the upcoming BRIC 2024, Men’s Fitness spoke to him to discover what it takes to become a World Champion.

Men’s Fitness: Graham, did you really just go from using the rower for a bit of cardio to taking on the world’s best?

Graham Benton: Pretty much! I started indoor rowing back in 2002 with no prior experience, just a love for fitness. I’d get on the rowing machine after a weight session and got quite into it. When I started to look into it more, I discovered this whole indoor rowing community and discovered that I was recording decent scores, only seconds off of record times.

Over time, I got more involved, began competing at national and international levels, and never looked back. Now, I’m here, training consistently, and keeping competitive even as I manage the challenges that come with age.

MF: Can you tell us about your training regimen?

GB: I train daily, with a strong emphasis on listening to my body, especially as I get older. My routine used to be relentless, but now, recovery is just as crucial. Nutrition-wise, I focus on lean proteins and vegetables but allow myself some indulgences – a burger here and there, or a drink occasionally. Keeping balance is key to staying motivated and fit over the long term.

MF: What keeps you motivated after so many years in the sport?

GB: For me, it’s the drive to push my limits. Whether I’m racing or not, I enjoy working towards personal goals. Training has become a constant in my life, and the satisfaction of knowing I’m still competitive is invaluable. That feeling of accomplishment keeps me going. To be a Champion in something is a huge spur to keep doing it, and indoor rowing is structured in a way that no matter what age or ability there’s an opportunity for you to compete and excel.

MF: You manage a heart condition while competing. How do you balance this with your training?

GB: I was diagnosed with ventricular tachycardia a few years ago and had to modify my training, especially in the beginning, to keep my heart rate within safe limits. But with medication and guidance, I’ve adjusted. These days, my back actually limits me more, but I’m still committed to pushing forward.

MF: Injuries are part of any athlete’s life. How do you manage setbacks and adapt your goals?

GB: Injuries are definitely part of the sport. Recently, I hurt my back, which limited my rowing, so I’ve turned to cycling to maintain my fitness. My coach and I have adapted my training around injuries, focusing on consistency. The key is flexibility in both your mindset and approach.

MF: Who are some of the athletes or clubs to watch at the BRIC this year?

GB: Expect fierce competition! Notable clubs include MAD Team, Fitness Matters, and Sub6. One competitor I’m watching closely in my event is South African rower Luke Wollenslager—an incredibly tough contender. We’ve had some thrilling races over the years, and I’m looking forward to seeing how this year shapes up.

MF: Any advice for older athletes or newcomers looking to start indoor rowing?

GB: Definitely. Start gradually and listen to your body. Rowing is great because it’s accessible at any age. Consistent, smart training will build a solid base and help avoid burnout. There’s always room to improve, no matter when you start.

• For more information or to register, visit British Rowing Indoor Championships registration closes on November 26 for Saturday events, while slots for Super Sprint Sunday will be available until the day of the event, space permitting.

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Billed as one of the most exciting destinations for the fast-growing fitness challenge, the race will see over 6,500 athletes compete over the 2 days of competition.

Athletes making the journey to Hong Kong are chasing down three new qualifying slots for male and female athletes to guarantee their place in this year’s HYROX World Championship race.

Due to the new roll-down rules, new athletes are guaranteed to win those 3 slots, meaning the race for 1st isn’t the only competition in town – keep an eye on the battle for 3rd, 4th and 5th this weekend where the stakes are high!

The standards for the Elite 15 continue to rapidly improve with the top 6 male athletes in Amsterdam clocking in times beginning with 56 – incredibly fast times for this early stage of the season before many athletes have started to intensify their training. 

As the race standards across the board continue to increase, individual race factors become more important, and lengthy travel to Hong Kong for many athletes will require acclimatisation time.

The venue in Hong Kong, the Asia World Expo Centre, will also play a part, with a uniform square running track and only four corners: the stronger running athletes may look to open up the pace early to distance themselves on a favourable run track.

How to Watch:

The Elite 15 races will be livestreamed on the HYROX World Youtube Channel.

Tune in from 0930 GMT to catch all the pre-race analysis from presenting team of Greg Williams (Roxlyfe), Till Schenke and Lauren Smith 

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Following the success of the first drop of Harry Kane Apparel, this subsequent apparel line celebrates European Golden Boot winner Kane’s achievements with pieces that combine Skechers’ signature comfort with high-performance apparel technologies. 

Now football fans can sport a complete look created in collaboration with England’s leading goal scorer, allowing them to emulate the style (if not the skill) of this iconic athlete.   

Skechers Performance x Harry Kane range

Crafted around Skechers’ mantra ‘Comfort That Performs’, the limited drop includes a lightweight quarter zip performance top, a pair of athletic training pants and a long sleeve training top, with the Harry Kane logo featured throughout. Available in colors reminiscent of classic England kits, this versatile collection boasts technical fabrics that look just as good as they feel.

For example, the Skechers Performance x Harry Kane HK Training Top is a long-sleeve raglan jersey that uses Skechers’ lightweight GO DRI Charge fabric to wick away moisture. The Skechers Performance x Harry Kane HK GO SHIELD Hybrid Vest, meanwhile, is a full-zip mock neck vest that uses Skechers’ water-repelling GO SHIELD fabric to keep you warm and dry on and off the pitch.

The range is well suited to a range of sports or workouts, from playing five-a-side football at weekends to getting in your mid-week run training, yoga or mobility routine.

The Skechers Performance x Harry Kane apparel collection is now available at skechers.co.uk and at select Skechers retail stores across Europe.

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“I’m one of the guys who, if I break something, I just bin it and buy new – but it’s costing me a fortune, and I’m keen to repair what I’ve got instead,” he says. Hall is still lifting weights, too (really big ones, naturally). So when Men’s Fitness managed to wrestle him away from his promotional duties, we asked him to preach his essential strength training commandments. 

Train your legs

“It’s the age-old thing with a lot of guys building muscle: they neglect the legs and lower body in pursuit of the chest, arms and back. I recently took part in a Loughborough University study looking into the DNA of my muscle structure, and it turns out I’ve got a rare genetic trait called the ‘Hercules gene’, which allows me to carry much more muscle mass than the average person.

“During the study, we found my leg muscles were three-and-a-half times larger than the average man’s. But while my muscles were 300% bigger, my tendons – like the patella and knee tendons – were only 15% larger. So, I’ve got regular tendons supporting muscles that are way bigger than normal, which shows that it’s hard work and not just genetics.”

Have a master plan

“The most common mistake people make in the gym is going in without a clear plan. They do random exercises, hitting a bit of everything – arms, legs, back – without any focus. To build muscle effectively, track the weights you use and aim to gradually increase them over time to ensure you’re progressively overloading.”

Keep consistent

“I’ve always emphasised the importance of consistent training to achieve progress. My training has changed a lot, especially since transitioning from strongman. Back then, I would train for about four-and-a-half hours a day, mostly strength training with little bits of cardio. Now, I do much more cardio – about an hour every morning – and I strength train in the afternoon. On average, I’m training between eight and 12 times a week, twice a day most days. 

“But you don’t need to spend hours in the gym – 45 minutes a day can transform your body. Stick to the basics, enjoy what you’re doing, and be consistent. It took me 30 or 40 competitions before I won World’s Strongest Man. It’s about perseverance and believing in yourself. Just keep going, and the results will come.”

Throw some punches

“A lot of strength trainers don’t enjoy running, but you need cardio work to increase your muscles’ ability to synthesise energy. More energy equals more intense sessions. My cardio involves lots of fight drills: throwing punches, kicks, grappling and doing rounds that simulate actual fights, with three to five minutes of work followed by a minute of rest. Right now, it’s all fight training. I’ve turned to MMA, and one of the fights I’m trying to line up is against Mariusz Pudzianowski, who won World’s Strongest Man five times and has been an MMA fighter for 15 years. We’re working on getting the contract signed.”

Move your muscles

“The best shoulder power-building moves I ever did in my entire strongman career were drills where you kept the muscles under constant pressure. At my peak, I could easily press 120kg dumbbells in each arm, but I would do 50% of that (60kg), for 40 to 50 reps in one go. These weren’t strict full reps – maybe an inch off the shoulder and probably an inch-and-a-half from lockout. That way, you’re keeping the pressure on your muscle – you’re working the muscle constantly, not resting at the bottom or at the top. Just keep it moving – it worked wonders.”

Train heavy, train smart

“I’ve always believed in heavy lifting, but also in smart programming to avoid burnout and injury. You’ve got to find the right balance, too. I’m sitting around 160kg now, which is about 26 stone. When I won World’s Strongest Man, I was 32 stone – just under 200kg. The fight training I do now requires me to be a lot lighter so I can stay fast and nimble. I’ve found a balance where I’m still strong but can move well and fight comfortably. You need to train smart and adapt to make your training suit your goals.”

Develop your diet

“My diet is always evolving. Right now, I’m on the carnivore diet, eating only meat and eggs. It’s been great for reducing inflammation, improving sleep and boosting performance. I’m giving it a try for three months, but I’m always a bit sceptical. Sometimes your body adapts or rejects a diet after a while, so I’ll decide afterward if I stick with it or go back to eating some carbs. I’ll tell you one thing, though, I’m definitely missing pizza and cheesecake!”

And don’t sit still

“Things like lifting Atlas stones and pulling planes are old news for me now. I’ve done it all – won World’s Strongest Man, lifted half a ton. I’ve proven what the human body is capable of, and I’m happy to leave it there. I want to live a long, healthy life, and staying at 200kg for too long just isn’t sustainable.”

Self-confessed ‘clumsy man’ Eddie Hall teams up with Currys to urge British consumers to ‘Repair, not Replace’ as new research reveals the nation wastes over £9 billion per year replacing broken technology. Find out more at currysplc.com/sustainable-business/circular-economy

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The post Training smart with ex-World’s Strongest Man Eddie Hall appeared first on Men's Fitness.

But they do say practice makes perfect and today, despite the ungodly hour, it’s another Hyrox-specific workout. I’ve been trying to nail two of these each week for the last couple of months and, while I’m a long way from being proficient, I can see the benefits of the training. I can also see the difference in my ability to run ‘compromised’. Having come primarily from a running background, people tell me Hyrox is ‘basically a running race’. I think it’s designed to allay my fears. What they haven’t taken into account is my acute lack of flexibility and very real hatred of burpees. As for wall balls, well, the less said the better.

Unless you’ve been living on Mars, you can’t fail to have seen the Hyrox name popping up in gyms, social media, running clubs and magazines. It’s the ‘must-do’ fitness event with cross-over appeal: cheaper and less time-consuming than an Ironman and more accessible with fewer skillsets than CrossFit. Don’t be lulled into a false sense of security though – Hyrox is tough with a capital ‘T’. It comprises eight one-kilometre runs interspersed with eight ‘functional’ fitness stations, each one designed to test your mettle and push your body to the limits.

Today’s session is no different. It’s 3 x 15 minutes AMRAP (as many reps as possible) broken down into sets of the following: 500m run, 40m sled push, 40 wall balls; 500m run, 100m farmer’s carry, 500m ski; 500m run, 50m burpee broad jumps, 50m sandbag lunges. It’s brutal and I’m feeling queasy from the off. Did I mention it’s 7.15am?

I think where Hyrox has really captured the imagination is in its variation. It is a challenge, no question, but it attracts a much wider audience than its competitors – everyone from average gym-goers to accomplished athletes, CrossFit enthusiasts to runners and triathletes. My journey into Hyrox was actually fuelled by my best friend’s nephew laying down the gauntlet with his virgin Hyrox completion time in 2023 (1hr 26mins). Being of a competitive disposition, I thought ‘how hard can it be?’. Well, the answer is pretty bloody hard.

The beauty of training for Hyrox though is that you don’t have to be smashing out Hyrox-specific sessions every day. Running is such a big part of the event that focusing on this element remains of key importance. Similarly, strength work in the gym will also pay dividends, especially exercises that can improve some of the functional elements of Hyrox (farmer’s carry, wall balls etc). Of course, practising running when your legs are burning from pushing a sled the weight of eight Easyjet-compliant 20kg suitcases is definitely going to help. But it’s not essential.

As for my session this morning, I completed it. It wasn’t pretty, especially as I was on the edge from the get-go. But it’s another one in the bag. Race day is now fast approaching and there will only be a few key sessions left in my training cycle this time round. Age, it seems, is not a barrier to Hyrox entry. While the bulk of the entries are between 30-45, the age groups above this are still packed – more than enough to whet the competitive appetites of anyone looking to do well. And if you’re goal is to complete, then there’s plenty of kudos that goes with saying you’re no longer a Hyrox virgin.

The post Why I’m doing my first Hyrox at 53 appeared first on Men's Fitness.

First, there’s the New Balance Running 4L Backpack. This high-performance pack is crafted from durable 200D nylon, ensuring longevity while keeping its sleek, stylish look. With a generous 4L capacity, it includes a zipper main compartment, side compression straps, and an inside sleeve for a hydration pack, making it as functional as it is fashionable. The front zipper pocket with a rain guard adds an extra layer of weather resistance, so you can head out on your adventures without worry.

Then there’s the New Balance 5 Panel Performance Hat, an essential accessory for any runner braving the elements. This hat offers excellent protection with its UPF-rated fabric that shields you from harmful sun rays. Its ventilating mesh panels ensure optimal airflow, keeping you cool and comfortable during those heated runs, while the reflective sandwich brim enhances visibility, offering an extra layer of safety during your night outings.

Finally, the New Balance Running Stretch Belt is a versatile belt that’s perfect for runners who need to carry their essentials without hassle. With its adjustable strap, the belt provides a snug and comfortable fit, while the easy-access main compartment ensures you can quickly grab your phone, keys, or other valuables. It’s designed to stay in place, so you can focus on your run instead of adjusting your gear.

Combining style, comfort, and functionality, these New Balance products are designed to elevate your running experience, offering protection, convenience, and durability – everything you need to perform at your best.

For your chance to win, answer the quick multiple choice question here: r1.dotdigital-pages.com/p/5D8F-GPF

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Keeping on top of your health can feel like a balancing act. With busy workdays and the general demands of everyday life, stress can quickly pile up – especially when it comes to your blood pressure. That’s where the all-new HUAWEI WATCH D2 steps in. This game-changing smartwatch has been designed to take the hassle out of monitoring your blood pressure by doing it automatically, straight from your wrist.

For those serious about keeping tabs on their health, particularly blood pressure, this is one to watch. For one, it’s said to be the world’s first smartwatch equipped with ambulatory blood pressure monitoring (ABPM). That is, a method of tracking blood pressure continuously over 24 hours, giving a more accurate picture of daily fluctuations.

The WATCH D2 isn’t your bog-standard step-tracking wearable, that’s for sure. It’s an advanced smartwatch looking to take health monitoring to the next level. Let’s find out what else it’s capable of. 

No arm cuff required

Anyone who’s ever tried to monitor their blood pressure knows the struggle of traditional devices. Cumbersome arm cuffs and the hassle of regular manual readings can make it feel like a chore that’s not worth the effort. But with its wrist-based design, the WATCH D2 brings this blood pressure monitoring without the bulk, and with 24-hour constant monitoring. Measuring your blood pressure throughout the day thanks to the HUAWEI TruSense System of sensors, it’s not just accurate – it’s practical. It can even take quality readings whether you’re sitting, standing or lying down.

At night, the WATCH D2 automatically monitors your blood pressure while you sleep, keeping a watchful eye on your vitals without disturbing you. This means the device continues to track your vitals even as you rest, providing valuable insights into how your blood pressure behaves during different stages of sleep. Upon waking up, you’ll be given a detailed report of how your lifestyle, stress and sleep patterns are impacting your blood pressure. The idea is that you can use this data to better understand your overall health and make more informed decisions.

Setting the standard

The Watch D2 isn’t just tech for the sake of it – it’s backed by serious science. Its ABPM tech is considered the gold standard for diagnosing and managing hypertension, and recommended by top medical organisations, including the International Society of Hypertension. While most fitness wearables focus on heart rate or steps, this watch digs a little deeper, offering real-time blood pressure insights throughout the day.

Huawei has a long-term partnership with global hypertension experts, including Professor George S. Stergiou, Professor of Medicine & Hypertension and President Elect International Society Hypertension, and Professor Wang Jiguang, President of the Chinese Hypertension League and Past President of the Pulse of Asia Society and so on.

It’s clear how this has impacted the design and feature set of the Watch D2, which promises the same reliability you’d expect from a medical-grade device, but with the style and lifestyle features found on a high-tech smartwatch.

More than just blood pressure

Of course, the WATCH D2 wouldn’t be a Huawei wearable without a few extra tricks up its sleeve. Alongside blood pressure monitoring, the wearable offers a range of other health-focused features, including ECG analysis, blood oxygen (SpO2) monitoring, heart rate tracking and even skin temperature measurement tech. 

For those who like to keep a close eye on their wellbeing, a single tap on the watch face conjures a “Health Glance” report, giving you a snapshot of everything from stress levels to vascular elasticity. This is a nifty way of helping you stay ahead of potential health issues.

Fitness enthusiasts aren’t left out, either. With over 80 exercise modes, the WATCH D2 tracks everything from running and cycling to more niche activities like golf and yoga.

Lightweight, stylish, comfortable

Despite being packed to the rafters with health and fitness features, the WATCH D2 is still a super sleek-looking everyday watch. It sports a lightweight design, with a compact body that makes it comfortable to wear for any occasion, be it sweating in the gym or dressing up for date night.

Another standout feature is the watch’s vibrant 1.82-inch display, which is housed in a sleek, 2.5D floating design, available in two stylish colour options – black and gold. As for its fluororubber strap, this is both sweat-resistant and friendly on the skin – ideal for either a tough workout or a long day at the office. 

One thing for sure – you won’t need to sacrifice fashion for function with this smartwatch. Plus, it’s broadly compatible with both iOS and Android, so you don’t have to worry about whether it’ll sync up with your phone.

Whether you’re looking to manage hypertension, optimise your fitness or simply stay in tune with your body, this lightweight, super smart yet stylish watch can help you do just that.

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