Rich Ryan is an Elite 15 Hyrox Athlete

We talk about:

* How Rich achieved the fastest sled times at the 2025 World Championships

* What athletic backgrounds tend to do best at Hyrox

* Why Rich believes threshold training is so key for Hyrox

* How Rich has been able to keep on improving at Hyrox into his late 30s

* What Rich has learned about competing at Hyrox doubles

* Why Rich decided to up his YouTube game

Episode breakdown:

00:00 – Intro

01:07 – Reflecting on the 2025 season: highs and learnings

03:03 – Going all-in at Worlds: mindset and pacing lessons

05:09 – How Rich mastered the sled push & pull

08:03 – The 3 pillars of sled training: strength, speed & lactate tolerance

11:10 – Sleds vs. traditional strength work: what actually carries over

13:44 – In-season strength training: how much is enough?

16:09 – Why Rich reduced powerlifting to focus on performance

18:03 – The missing piece: building “race endurance”

20:26 – Threshold training for HYROX: finding the sweet spot

23:48 – Heart rate zones in multi-modal workouts: what to watch

26:06 – Building progression: how Rich tracked his threshold work

29:57 – Athlete profiles: triathletes vs. CrossFitters in HYROX

31:19 – The rise of the next generation of HYROX athletes

33:03 – Training at 39: recovery, movement quality & avoiding overtraining

35:57 – Managing pain and longevity in hybrid sports

37:51 – Mindset: how Rich stays engaged through discomfort

41:02 – Breaking the doubles world record: strategy & lessons

43:57 – Balancing training, business & content creation

45:58 – The evolution of HYROX: sponsorships and pro athletes

47:22 – Training with Nick Bare: nutrition, work ethic & insights

50:30 – Growing on YouTube: content creation lessons

52:29 – Podcast vs YouTube: different mediums, different storytelling

54:55 – Rich’s curiosity: velocity-based training & lactate testing

58:03 – Wrap-up: what’s next for Rich in the 2025 season

Connect with Rich

Rich’s Instagram

RMR Training Podcast

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