Inside the Race Mindset: How Elite HYROX Athletes Train, Hurt, Adapt & Level Up
Coach Ryan kicks off this episode solo — Rich Ryan is on dad duty (congrats, Rich!), and Meg is out in Madrid casually dropping a 58:40 like it’s nothing. Elite 15? Yeah, she’s back.
Joining the pod:
⭐ Colin Steeper
⭐ Jack Driscoll
Two athletes on a tear, two athletes who keep showing up, and two guys I’ve had the pleasure of competing with over the last few weeks.
The Melbourne Roll-Down That Shocked All of Us
Colin and I both woke up to a surprise email:
“Congrats, you’re in for Melbourne.”
And listen… a 51:30 is not “Elite 15 material.” So to say we were shocked is an understatement. Love the roll-down life, but we’re staying stateside and punching our ticket in Anaheim.
Meanwhile, Jack & Ryan Douglas put down a low 50, fully expecting Phoenix qualification. Long travel days + expensive flights + body wreckage = staying smart.
Sometimes strategy > airplane miles.
Back-to-Back Racing: The Truth About Recovery
Chicago → Dallas → Singles → Doubles… the boys have been BUSY.
And here’s the real talk:
Even Jack — who hasn’t taken a rest day since last year — felt the cumulative fatigue.
Colin? Holding strong.
Me? Yeah… rent came due. Hard. Cold, lethargy, the whole package. Welcome to HYROX in your 30s and 40s.
But here’s what’s wild:
Racing doubles first actually makes your singles race feel better.
Why? Because doubles is V02 max chaos, and singles is basically a hard tempo by comparison.
We wouldn't program it for anyone we coach — but inside the race environment? It hits different.
The Strategy Shift That Changed the Game
Before Chicago, we made a pact:
“56 or 66 — no in between.”
If we blow up? Fine. But we’re not playing small anymore.
And here's the uncomfortable truth:
To break into the elite tier, you must be willing to fail boldly. Playing it safe only gets you more 58s — and no one remembers those.
Course Design Matters More Than Anyone Wants to Admit
HYROX claims all courses are equal.
The athletes competing say: lol no.
Chicago
Smooth rock zone
Logical layout
Cool temperature
Fast sleds
Dallas
Hairpin turns
Rock zone chaos
Turf peeling off the floor
Hot venue
Sleds that felt like dragging a Buick
You want a PR?
Find a fast course. It matters.
Training Volume: What “Elite” Actually Looks Like
Let’s normalize some honesty:
Jack
45–50 miles/week
Double threshold days
Machine volume stacked like LEGOs
No rest days since 2024 (lol)
Colin
70+ miles/week
20–25 training hours/week
Three sessions a day is normal
Kent
40–45 miles/week
Targeted running + station work
One rest day… because I’m human
The truth?
Elite HYROX athletes train like it’s their job — because it basically is.
If you think you can crack the Elite 15 putting in 5–6 hours/week… listen, I love you, but no.
What It Takes Mentally to Race With the Best
Every athlete on this episode talked about the mental war inside a HYROX race.
And the universal truth?
Everyone wants to quit in the first 10 minutes.
If you don’t, you’re either a monster or you’re not pushing hard enough.
When things get dark, the top athletes think about:
family members dealing with real hardship
battles they've survived
proving doubters wrong
honoring the work they've put in
refusing to let themselves down
HYROX hurts. Every level, every athlete.
But the ones who level up keep moving anyway.
If You’re Stuck at 80–90 Minutes
Do not chase random Instagram HYROX workouts.
Do not go “medium-hard” every day.
Instead:
Build aerobic volume with easy machines + easy running
Train stations separately from running
Use only 1–2 hard days per week
Follow an actual plan (seriously… please)
Your engine is the limiter — not your wall balls.
If You’re Trying to Go Elite
You need three things:
You must become a runner.
Sub-17 5K.
Sub-35 10K.
Not tomorrow — but eventually.
You must eliminate ALL weaknesses.
Elite 15 = no holes allowed.
You can’t run a 16:45 and also have a 5-minute sled pull.
You must go all-in.
You don’t stumble into Elite 15.
You sacrifice for it.
If there isn’t a fire in your gut… you won’t get there.