In this one-to-one with Women Fitness, Tishya Sagar, an Indian padel and HYROX athlete, talks about national records, training blocks, eating for performance, and her advice for women starting.
A former biochemistry researcher, she left the lab for a life built around sport. We asked how the mix came together, how she trains and eats, and what she would tell any woman just starting. Read on.
The Start
Which sport came first, and how did the mix build up?
Sport has always been part of my life. Growing up, I did swimming, basketball, tennis, MMA, athletics, and running: a bit of a “jack of all trades, master of none” situation! The gym came next, and through college, lifting became my escape. It’s still my first love. Then I found padel, and it sounds dramatic, but it changed my life. I started entering tournaments when I barely knew the rules. HYROX came almost as a bonus: I already had a solid strength and running base, so I tried it, turned out to be good at it, and it stuck. Water sports, climbing and martial arts are my way of indulging in sport for the pure joy of it.
When did sport become more than a hobby?
Two realisations. First, I noticed real natural strength, speed and athleticism, and felt it would be a waste not to see how far I could take it. Second, stepping away from a career in biochemistry research: I wanted a life that made me wake up excited every morning. I haven’t left science behind, though. It lets me train with curiosity instead of guesswork.
What is it like to compete as an Indian woman in sports that are still new here?
In one word: empowering. When a sport is new, there’s no fixed idea of who is “supposed” to play it or win it. As Indian women in padel and HYROX, we’re not following a path; we’re building it. Every tournament, every podium, and every national ranking shows the next girl that she belongs here too.
The Sport
Why is padel good for women just starting?
The court is small, the rallies are long, you play in doubles, and you can have fun from your very first game, so it never feels intimidating. You come for the fun and the community. You stay for watching yourself improve with every match. It gives you a quick win that keeps you coming back, then a lifetime of learning.
What does a typical training week look like?
Four gym sessions, one run (two as a HYROX race approaches), one or two padel drill sessions, and two or three competitive games. Honestly, padel and HYROX don’t complement each other well: explosive and reactive versus sustained endurance. So I train in blocks, scaling padel back the month before a race.
Share more about your HYROX journey and the challenges you’ve faced.
It started as a side project and turned into something I’m really proud of: four podiums, national records in solo pro, doubles pro and relay, and a World Championships qualification in doubles pro. My first Pro Solo in Europe, in the Netherlands, was a huge moment. The biggest challenge has been fatigue. Now it’s time to lock back in on padel!
The Fuel
How do you eat to fuel a week that mixes four sports?
Great question, because I eat A LOT! Everyone says I eat like a teenage boy. I aim for around 2,500 to 3,000 calories a day, 160g+ of protein, and plenty of good-quality carbs to fuel my training. Undereating is one of the biggest mistakes I see active women make, and food is what lets me train hard and recover.
A typical day might be:
- Breakfast & Lunch: eggs and toast, oats
- Pre-workout: a protein smoothie bowl
- Dinner: chicken, roasted veggies, and rice
- Throughout the day: protein shakes, yogurt, fruit
- Always: chocolate. No compromises there!
Before a race or match, I keep it simple and familiar, with easy-to-digest carbs a few hours out so I feel fuelled but light. Race day is not the day to try something new. Afterwards, it’s all about protein and carbs to kickstart recovery, plus plenty of fluids and electrolytes.
How has strength training changed your sport performance?
Strength training is the foundation of everything I do. It’s what lets me play padel and race HYROX at a high level while staying injury-free, says Tishya Sagar.
Tishya adds, I split my strength work between two coaches. Pavneet Chhabra handles my general strength and HYROX training, building the raw strength and work capacity I need to push sleds, carry sandbags, and still run well under fatigue. Mrinal Roy handles my sport-specific S&C for padel, which is all about how I move on court.
A typical session mixes several elements. Plyometrics like jumps and bounds build explosiveness for split steps and quick bursts to the ball. Speed and agility drills train acceleration, deceleration, and change of direction, which is most of what padel is. Heavy compound lifts like squats, deadlifts, and presses build the strength behind everything else, and mobility work keeps me moving well and resilient.
The carryover is huge. In padel, I’m quicker to the ball, more stable when I land and change direction, and I can generate more power in my smashes. In HYROX, strength means the stations feel less punishing, so I can save energy for the runs. Being strong makes everything else feel easier.
How do you train around your cycle, energy dips, and recovery?
I’m a big believer in not overcomplicating it. If I’m genuinely low on energy because of my cycle, I take it slower: lighter weights, an easier session, or more mobility and recovery work. I’m lucky that I’m not hugely affected, maybe because I’ve been active my whole life, so I rarely need to hugely alter my sessions. But every body is different, and that’s the most important thing to understand.
What I wish more women knew is that you don’t need a perfect plan. You need to listen to your body. Some days that means a hard workout; other days it means rest. Some days it’s a nourishing meal; other days it’s the sweet treat that gets you through the day. Both count, and neither is a failure. Your body does so much for you, so give it the love it deserves in return.
The Advice
What one piece of advice would you give a woman starting her fitness journey?
“Just start. Pick ANY activity you enjoy,” says Tishya Sagar.
If you don’t like the gym or running, don’t force yourself. Dance, Pilates, yoga, padel, pickleball, swimming, climbing, hiking, boxing, cycling: move your body in a way that makes you happy and the rest will follow. The best workout is the one you’ll actually want to show up for.
And a little reality check: social media might make it look that way, but HYROX is NOT normal! If it’s not your thing, don’t feel pressured to sign up. That said, I don’t know a single person who regretted doing one. The person you become while training for it is unmatched, and you’ll get hooked on the journey and the progress you see along the way.
As for my outlook, Tishya says, sport and fitness are everything to me. They’ve given me purpose, confidence, and a sense of empowerment I carry into every part of my life. They’ve taught me discipline, resilience, how to lose and come back stronger, and how to trust the process when results don’t come right away. They’ve also given me my community: some of my closest friends came into my life through sport. Fitness taught me that I’m capable of far more than I think, and I want every woman to discover that about herself.