Black Ferns Sevens’ Sarah Hirini on wellness, Olympic gold and the people who “keep her honest”

She’s known for her fierce tackles and even fiercer determination. But off the pitch, Sarah Hirini is every bit as warm, thoughtful, and grounded as she is gutsy. It wouldn’t be an understatement to say that the two-time Olympic gold medalist and captain of the Black Ferns Sevens has not only shaped women’s rugby in New Zealand — she’s redefining what it means to lead, live, and grow with purpose.

“I Didn’t Think It Was Possible”

When Sarah walks into a room, she carries the kind of energy that makes you want to sit up a little straighter.

“I was 21 when I was named captain,” she shares during a recent chat in Singapore, “and I was terrified.” Fast forward to today, and she’s not just leading the team, she’s shaping its future by mentoring the next generation of young players, and advocating for progress and support for women athletes in this traditionally male-dominated sport.

From nursing a torn ACL just months before the Paris 2024 Olympics to literally breaking her face in the final (yes, really), Sarah isn’t one to be sidelined. “It wasn’t bravery, it was love for my team, for the game.”

Healing Is Part Of The Process

Behind her athleticism lies a softer, intuitive strength. Sarah is big on healing physically and emotionally. Think ice baths, breathwork, energy clearings, and even mouth-taping to improve sleep (something she absolutely swears by). “We’re constantly giving,” she says, “so it’s important to recharge. Energy is real.”

She surrounds herself with a tight-knit circle—mental coaches, healers, and of course, her husband—who keep her grounded when the stakes are high. “I don’t just want sympathy. I want people who’ll keep me honest,” she shares.

Creating A Culture of Care

Sarah lights up when she talks about her team. For the 32-year-old, it’s not just about winning, it’s about building a legacy. “We have this word, Mauri, in Māori. It means energy, life force. That’s what we bring to the field.”

From Olympic heartbreak in Rio 2016 to triumph in Tokyo and Paris, she’s seen her team grow from competitors into changemakers. “We’re proud to wear the fern, but we’re even prouder of the impact we’re making off the field,” she says. That includes deep dives into opponent research and building a culture that’s as strong as the game plan.

Her next goal

Sarah’s list of passions is as inspiring as her highlight reel: she has a degree in Māori studies, a pilot’s license, a dream to mentor young players through her own rugby academy, and also start a family soon.

“My time in rugby has taught me so much — how to communicate, how to lead, how to fail and rise again. I want the next generation of girls to start where I leave off, not where I started.”

As for her non-negotiables? “Being on time,” she laughs. “I hate being late.” Her watch of choice? The Tudor Black Bay Ceramic — tough, stylish, and understated. Much like Sarah herself.

Sarah leaves us with this: “Say yes. To every opportunity, every challenge, every moment that helps you grow. Don’t just be great at the game. Be great at life.”