How to Train for HYROX Victory While Working Full-Time: Danny Rae’s Approach
Training for HYROX is tough. Training for HYROX while working a full-time job? That’s next-level. UK Men’s HYROX Champion and aspiring Elite Major, Danny Rae knows this struggle firsthand.
Between military duties, long hours, and family life, he’s carved out a training routine that takes him from everyday soldier to podium finisher. This is about smart, disciplined, and consistent training that fits around a demanding life.
Danny’s Background
Danny is a Light Cavalry reconnaissance soldier in the Army. His job demands agility, endurance, and mental toughness. Long marches with a heavy Bergen in harsh conditions built an aerobic base and resilience few civilians experience. For him, fitness isn’t optional - it’s essential.
He first encountered HYROX through his wife, drawn to the mix of running and station-based workouts. With a solid foundation from military life, he jumped in but quickly discovered that competition brings its own reality checks.
Danny’s debut race was a strong 1:03 in the Open Category, a result that hinted at serious potential. Four weeks later came the lesson. In Birmingham, he went out too fast, blew up early, and crossed the line in 1:07. It was a sharp reminder that raw fitness wasn’t enough. Balancing work, training, and recovery added another layer of complexity.
The toughest part wasn’t the workouts themselves, but making every session count while managing fatigue, inconsistent schedules, and limited recovery time.
“You can’t just show up and expect to smash it.”
Danny Rae's HYROX Training Approach
Danny’s life doesn’t leave room for endless training hours. Military duties, long days, and unpredictable schedules mean time is always tight. That’s why his approach is built on one principle: consistency beats volume.
His core week is stripped back to the essentials:
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2 strength sessions
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1 threshold running session
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1 interval running session
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1 easy run
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1 HYROX-specific session
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1 long aerobic endurance session
Anything extra is a bonus. Every session has a clear purpose - no junk miles, no wasted effort. The focus is on aerobic conditioning, threshold running, and targeted strength work that transfers directly to HYROX.
Fitting this around full-time work demands planning and discipline. Danny’s Army team supports his goals, helping him carve out time for the sessions that matter most. Even on days where recovery isn’t perfect, showing up consistently keeps him moving forward.
Mindset and Discipline
HYROX is as much mental as it is physical. Danny embraces the discomfort, showing up even when motivation is low. He respects the event, knowing it’s an endurance challenge that demands pacing and strategy.
Discipline comes down to consistency and composure. Looking strong, moving with control, and staying focused are as important mentally as physically. Every session is another step toward being better than the day before.
Lessons Learned
Danny’s journey offers lessons for any full-time professional chasing a performance goal:
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Consistency beats perfection – small, regular effort wins over occasional extremes.
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Plan around your life – short, focused sessions work better than sporadic long workouts.
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Embrace discomfort – mental resilience comes from facing challenges head-on.
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Learn from setbacks – early failures are stepping stones, not dead ends.
Next Goals and Inspiration
Even at the top, Danny isn’t stopping. He’s aiming for Elite Majors, tackling solo and doubles events, and continuing the pursuit of better. His message to anyone hesitating to push themselves? “You never regret trying. Limits exist to be found and pushed.”