As a soldier and physical trainer for the British Army, Danny Rae thought he’d find the buzzy fitness competition Hyrox a piece of cake.

It was a chilly afternoon in February 2025 when Danny Rae stood on the podium in Vienna, the weight of a gold medal hanging from his neck. With a breath of triumph, he reflected on his remarkable journey from a humble beginning in the British Army to becoming the UK men’s open Hyrox champion. The competition, featuring a grueling combination of functional exercises anchored by relentless one-kilometer runs, had tested him in ways the battlefield never had. Staring out at a sea of competitors—some elite athletes, others just regular gym-goers—Rae felt the thrill of victory, a testament to the resilience forged in military training.

“It’s given me something to focus on. I know where I can improve,” Rae shared, drawing parallels between military discipline and the competitive fitness realm. “I can periodize training. One week I’m focusing on strength; the next, I’m back to running.”

1) Build a solid foundation of fitness

Rae’s understanding of fitness is embedded in his upbringing; coming from a military family, he was active from a young age. Joining the army at 18 sharpened his focus on physical training—not just for himself, but for the soldiers under his command. Yet, he cautions against the delusion of relentless hard work. “It’s a mistake to train hard every day. You’ll likely get injured or plateau,” he explained, echoing sentiments widely supported by experts in sports science.

Dr. Laura Jennings, a sports physiologist, emphasizes this point: “Recovery is as crucial as the workout itself. Without proper rest, you’re not only risking injury; you’re stalling your progress.” Rae’s approach involves a blend of low to moderate intensity movements on most days, spiking intensity once a week to build stamina while allowing for recovery. This foundational strategy sets the stage for competing in events like Hyrox, where every second counts.

• Implement a training schedule focused on low/moderate intensity.
• Incorporate a high-intensity session weekly to push your limits.
• Prioritize recovery days to prevent injuries.

2) Familiarize yourself with the movements

As Rae progressed through his Hyrox journey, he learned that success wasn’t just about brute strength or speed. It was also about familiarizing oneself with the specific functional movements that define the competition. “These are holistic movements that incorporate all muscle groups,” Rae clarified. “If you train regularly, you won’t struggle with the movements, provided you respect the standards.”

Familiarizing oneself with these standards is imperative, as competitors can be penalized for not completing a movement correctly. For instance, “One rep of wall balls requires squatting to at least 90 degrees,” Rae noted. It’s a lesson underlined by Dr. Matthias Lechner, a biomechanics expert: “Functional fitness relies heavily on execution. Proper form not only ensures effective workouts; it protects against injury.”

3) Get comfortable with being uncomfortable

Rae’s military background equips him with an admirable resilience. “My time in the military taught me to push through discomfort,” he said, referring to moments when fatigue and mental barriers loomed large during competitions. Training in varied, often challenging environments—from the jungles of Brunei to the cold expanses of Eastern Europe—has helped him find ways to fit workouts into his unpredictable military schedule.

Consistency becomes key, particularly with a lifestyle marred by abrupt deployments. “When we’re busy, you have to carve out time, no matter how early,” he emphasized, maintaining that even on the toughest mornings, discipline must prevail. “It’s cold and windy outside? You find a way.”

4) Don’t overthink it

While expertise in the movements is crucial, Rae advocates for a mindset that embraces participation over perfection. “Many think they’re not ready for their first Hyrox event, but they probably are,” Rae told aspiring competitors. This aligns with findings from the International Journal of Sports Medicine, indicating that regular participation fosters a better understanding and execution of complex movements.

“You don’t have to be elite to start. Just give it a go, and you’ll learn what you need to improve,” he reassured new entrants to the sport.

As Hyrox contests continue to gain traction, Rae’s story exemplifies the bridge between military rigor and civilian fitness. With each event, participants find new challenges, pushing boundaries of what they deem possible. Whether you’re racing against the clock or against yourself, the fitness landscape is evolving to accommodate everyone—from seasoned athletes to the newly committed. The future of urban competitions appears bright and inclusive, inviting everyone to lace up their trainers and join the race.

Source: www.businessinsider.com