Rachael Wade on HYROX: Building Elite Speed on 8 Hours a Week Training

Rachael Wade has only raced HYROX Pro twice, but she’s already clocked a 61-minute PB and finished 2nd overall in Las Vegas - an incredible start to her HYROX career.

What makes it even more impressive is that she’s doing it on around 7–8 hours of training per week while balancing life as a mum of two and running her own nutrition practice.

In this conversation, we talk about how she made the jump into HYROX after a collegiate running career, the training philosophy that’s helped her improve quickly, and why focusing on strength rather than big running mileage has been key to her early results.

We also go deep into sports nutrition. As a registered dietician, Rachael shares practical advice on fuelling for HYROX, common signs athletes may be under-fuelling, how lab testing can highlight recovery issues, and which supplements she believes can actually make a difference.

Along the way we also discuss balancing elite sport with family life, the mindset she uses when races get tough, and why she believes you may not need as much training volume as you think to perform at a high level.

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