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 realityRich shares how sleep, recovery, and training look in the first weeks of parenthood.

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

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

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

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