Fitness enthusiasts rave about Hyrox: Crucial elements propelling the British champion to victory
Looking to conquer Hyrox? Take it from Danny Rae, the British Army fitness instructor and current British champion.
Hyrox events might remind you of military fitness, but even a seasoned soldier like Danny Rae admits it can still leave you feeling humbled. With its functional exercises, like wall balls, sled pushes, rowing, and eight one-kilometer runs, Hyrox isn't just for elite athletes – it's for gym-goers too.
In 2023, Danny saw his first Hyrox event in Manchester, UK, and recognized the familiarity of it with military fitness. But his confidence took a hit when he got humbled immediately. Despite this, he became hooked on the competition and turned it into a passion.
Seventeen months later, in February 2025, Danny became the British champion in the open men's Hyrox run in Vienna. He's since broken Hyrox records in both the individual and men's doubles categories and has competed in more than 25 events.
"I can focus on something now, it's measurable. I know where I can improve, I can schedule my training so I'm focusing on strength in one part and running in the next," Danny explained.
Danny has not only mastered the competition but also shares his insights on what it takes to succeed in Hyrox.
A solid fitness foundation
As a military family member and an active child, Danny joined the British Army in 2013 at 18 and became responsible for keeping the soldiers in his regiment fit. Contrary to what you might think, he doesn't adopt an excessively harsh approach.
Danny advises against training too hard every day, as it can lead to injury or stagnation due to the body not recovering properly. Instead, he recommends training at low or medium intensity most days, increasing intensity only once a week to improve fitness levels while allowing for recovery.
Get to know the movements
Hyrox involves functional, full-body movements that engage all muscle groups. But to perform well and avoid penalties, you need to learn the movement standards. For example, you must squat at least 90 degrees for a wall ball repetition to count.
Being comfortable with the movements is key, but you don't need to be an elite athlete to give Hyrox a try. Just give it a shot, and you'll see where you need to improve.
Embrace discomfort
Danny's time in the military has made him more resilient and capable of working through discomfort. This has helped him run with tired legs during Hyrox races and train despite having no time or motivation. Deployed worldwide, from the jungles of Brunei to Poland, and working hours constantly changing, Danny knows the importance of finding time for training.
"If we're busy, we really need to make time. That might mean setting the alarm earlier or asking for help to get the work done faster," Danny said.
Keep calm and carry on
Training can feel overwhelming, but don't overthink it. Familiarize yourself with the movements, listen to your body, and give it a shot. You'll see where you need to improve.
Danny knows some people might think they're not ready for Hyrox, but he encourages them to give it a try.
What kind of training would Danny Rae suggest for someone preparing for Hyrox?He would advise training at low or medium intensity most days, increasing intensity only once a week and focusing on different aspects of fitness like strength and running separately.
What is a crucial factor for doing well in Hyrox and avoiding penalties?Learning and being comfortable with the movement standards, like squatting at least 90 degrees for a wall ball repetition to count.
