When and How to Change your HYROX Training

Rich Ryan and elite Hyrox athlete Meg MJ Jacoby break down training, racing, and recovery while balancing real life. From Rich’s first weeks as a new dad to MJ’s return to peak Hyrox form after injury, this episode covers how to train smarter, race less, and improve performance through patience, efficiency, and execution. A must-listen for Hyrox athletes, hybrid competitors, and busy parents chasing PRs.

00:00 – Training reality
Rich shares how sleep, recovery, and training look in the first weeks of parenthood.

07:15 – Balancing Hyrox, family, and work
Why elite and age-group athletes must “cut the fluff” to perform at a high level.

18:40 – Racing less to get faster
MJ explains why frequent Hyrox races can stall progress and hurt long-term results.

30:10 – Returning from injury the right way
Lessons from MJ’s comeback: patience, accountability, and trusting the process.

46:30 – What actually improves Hyrox times
Efficiency, transitions, and small training adjustments that matter most at higher levels.