From British Army to hyrox Champion: How Danny Rae Conquered the fitness Race
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Danny Rae, a former soldier and physical trainer for the British Army, initially underestimated the fitness competition Hyrox. He soon discovered it was more challenging than he anticipated.
hyrox combines functional exercises like wall balls, sled pushes, and rowing with eight one-kilometer runs. Competitors can participate individually or in pairs, with the goal of finishing first.
After watching his first Hyrox event in 2023, Rae, 29, felt confident due to the similarities he saw with military fitness. “It was probably very naive of me,but I saw people doing it and thought,’I could be good at this,’ and then I actually did it and I got humbled straight away,” Rae told Buisness Insider.
Despite the initial challenge,Rae became passionate about Hyrox. He used his first race as a learning experience to identify areas for enhancement and adjusted his training accordingly.
Seventeen months later, in February 2025, Rae became the UK men’s open Hyrox champion at an event in Vienna. He currently holds the record for both individual and men’s doubles Hyrox and has participated in over 25 events.
“It’s given me something to focus on, it’s measurable,” Rae said.”I know where I can improve, I can periodize training, so I’m focusing on strength for one part and running on the next.”
Rae shares his insights on how to succeed in fitness competitions like Hyrox, including how to train your body for unfamiliar movements safely and efficiently.
1) Build a Solid Foundation of Fitness
Coming from a military family, Rae was active from a young age. Joining the British Army in 2013, he quickly became responsible for the fitness of his regiment.However, he doesn’t advocate for an overly intense approach to training.
Rae believes that training hard every day is a mistake, as it can lead to injuries or plateaus due to insufficient recovery time.
He suggests incorporating low to moderate-intensity movements most days, with a weekly increase in intensity to build fitness while allowing for adequate recovery. This approach lays the groundwork for competing in events like Hyrox.
2) Familiarize Yourself with the Movements
“they are functional, holistic movements which incorporate all muscle groups, so if you train regularly, you won’t struggle to do them,” Rae said.
From Soldier to hyrox Champion: Unlocking Fitness Race Success with Danny Rae
Time.news Editor: Welcome back to the Time.news fitness spotlight! Today, we’re diving into the world of Hyrox, a fitness race that’s rapidly gaining popularity. We’re thrilled to have Dr. Anya Sharma, a leading sports performance physiologist, here with us to break down the Hyrox phenomenon, especially in light of Danny Rae’s inspiring journey from British Army physical trainer to Hyrox champion. Dr. Sharma, thanks for joining us.
Dr. Anya Sharma: My pleasure! Happy to be here.
Time.news Editor: Dr. Sharma, for our readers who might be unfamiliar, can you briefly explain what Hyrox is and why it’s attracting so much attention?
Dr. Anya Sharma: Certainly. Hyrox is a fitness competition that combines functional fitness exercises with running. Think of it as a hybrid of CrossFit and a marathon. Participants complete eight one-kilometer runs interspersed with eight different functional workouts like wall balls, sled pushes, and rowing. It’s challenging, accessible, and tests both strength and endurance, which makes it incredibly appealing to a wide range of fitness enthusiasts. The competition element also adds to the thrill, attracting both serious athletes and those looking for a new fitness goal.
Time.news Editor: The article we’re discussing features Danny Rae, a former British Army soldier, who initially underestimated Hyrox but went on to become a UK champion. What does his story tell us about the unique demands of Hyrox?
Dr. Anya Sharma: Danny’s experience is a classic example of how transferable skills aren’t always enough. While military fitness provides a strong base, Hyrox requires a specific blend of strength endurance and efficient running. His humility in recognizing his initial shortcomings and then tailoring his training accordingly is key. It highlights that success in Hyrox isn’t just about brute strength or pure running ability; it’s about optimizing both and mastering the transitions between them. His story is a powerful example of resilience and dedication to the fitness race.
Time.news Editor: The article emphasizes building a solid foundation of fitness as a crucial first step.Why is this so vital for Hyrox, and what kind of foundation are we talking about?
dr. Anya Sharma: A solid foundation is paramount.Hyrox demands a high volume of work,so you need a resilient musculoskeletal system and cardiovascular system. This means focusing on consistent, low-to-moderate-intensity training to build aerobic capacity and strengthen muscles and joints. think of it as building a pyramid – you need a broad base before you can start adding the specialized training needed for Hyrox. Neglecting this foundation increases the risk of injury and limits your potential for advancement.
Time.news Editor: Danny also stresses not overdoing it, suggesting weekly increases in intensity while allowing for adequate recovery. How critical is recovery in Hyrox training, and what are some practical tips for optimizing it?
Dr. Anya Sharma: Recovery is absolutely non-negotiable, especially when you’re combining strength training with running. Overtraining leads to fatigue,injury,and burnout.As a sports performance physiologist, I cannot stress this enough. Prioritize sleep – aim for 7-9 hours per night. Focus on nutrition, ensuring you’re consuming enough protein and carbohydrates to fuel your workouts and repair muscle tissue. Incorporate active recovery days with light activities like yoga or walking, and consider practices like massage or foam rolling to reduce muscle soreness. Listen to your body – if you’re feeling excessively fatigued or experiencing pain, take a rest day.
Time.news Editor: The article mentions familiarizing yourself with the specific movements involved in Hyrox. Can you elaborate on that? Are there particular exercises people should prioritize?
Dr. Anya Sharma: Absolutely. Hyrox involves functional movements performed under fatigue, so you need to practice those movements specifically.Wall balls, sled pushes, rowing, burpee broad jumps – these are key exercises. Focus on mastering proper form and gradually increasing the weight or intensity as you progress. Don’t just train your biceps; train the movements that you’ll be performing in the race. The more familiar and efficient you become with these exercises, the less energy you’ll expend during the actual competition.Remember, Hyrox is a strategic fitness competition that requires more than just basic strength.
Time.news Editor: What are some common training mistakes that people make when preparing for Hyrox, and how can they avoid them?
Dr. Anya Sharma: A common mistake is neglecting the running component or treating it as an afterthought. Hyrox involves a significant amount of running, so it needs to be integrated into your training plan. Another mistake is focusing solely on strength or endurance without addressing the transitions between the two. Practice running instantly after performing the functional exercises to simulate race conditions. many people try to do too much too soon. Start gradually, listen to your body, and progress at a sustainable pace.
Time.news Editor: Dr. Sharma, any final words of advice for those inspired by Danny Rae’s story and thinking about taking on the Hyrox challenge?
Dr. Anya Sharma: Absolutely! start gradually, focus on building a solid foundation, master the movements, prioritize recovery, and moast importantly, enjoy the process. Hyrox is a challenging but incredibly rewarding experience, whether you’re aiming for a personal best or simply looking to test your limits. listen to professionals and seek guidance from coaches if you need help tailoring a program to suit your own individual needs and goals. Don’t be intimidated – with the right preparation, anyone can conquer the hyrox race. Good luck to everyone!
Time.news Editor: Dr. Sharma, thank you so much for your insights! This has been incredibly informative. For our readers, be sure to check out the Hyrox website for events near you and start your training journey today!
