The Next Move Rich Ryan on Mastering Hyrox: Sled Dominance, Threshold Training & Longevity at the Elite Level (#9)
Oct 15, 2025
Rich Ryan, an elite Hyrox athlete and training content creator, dives into the secrets of mastering sled techniques, discussing his record performances and the significance of threshold training. He shares insights on how different athletic backgrounds impact Hyrox success and his strategies for training into his late 30s. Rich elaborates on managing recovery, avoiding overtraining, and optimizing workouts for longevity. Plus, learn why he’s amped up his YouTube presence to share valuable training insights with a wider audience.
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Late‑Career Gains Through Focused Experimentation
- Rich improved late into his 30s by focusing training, avoiding overtraining, and experimenting with targeted sessions.
- He emphasizes process orientation and measured risk-taking racing with ambition despite limited prior race experience.
From Sled Fear To Sled Mastery
- Rich describes being terrified of sleds early in his Hyrox career and getting crushed in Madrid, which pushed him to double down on sled-specific training.
- Over 18 months he shifted to focused sled sessions and raced much stronger through the sleds.
Structure Sled Workouts Around Three Pillars
- Train sleds with undulating cycles targeting three pillars: heavy strength, light fast speed, and lactate-tolerance intervals.
- Rotate weekly focus and include unbroken race-distance sled efforts to simulate event demands.