How much is sleep actually affecting your HYROX performance?

Rich Ryan sits down with with Dr. Rafael Zuzuarregui to break down sleep, recovery, jet lag, melatonin, circadian rhythm, and the strategies athletes can use when traveling for HYROX races. They also dive into sleep wearables, screen time, cooling mattresses, cold plunges, supplements, and which popular sleep hacks are actually worth trying.

If you’re racing HYROX overseas, preparing for World Championships, or simply trying to recover and perform better, this episode gives you practical ways to make sleep one of your controllables.

02:16 – Melatonin, circadian rhythm & jet lag
14:43 – How to sleep on flights before a HYROX race
20:38 – How poor sleep impacts athletic performance
36:53 – The best sleep environment for recovery
57:40 – Ranking popular sleep hacks for athletes

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Rich breaks down how his HYROX training has evolved—from high-mileage running and double-threshold experiments to the Zone 4 strategy that produced his biggest breakthroughs. He also explains why he is skipping the Hamburg Major, choosing long-term development over scrambling for qualification points, and what he is changing to become faster, stronger, and more competitive this season.

00:00 Why the Hamburg Major changed Rich’s race plans
08:05 The early training mistake that inspired HYROX tempos
22:40 Double threshold, overtraining, and declining performance
39:15 The Zone 4 breakthrough that transformed his racing
54:20 Building speed, strength, and a higher athletic ceiling

What does it really take to compete at the highest level in HYROX while balancing family, coaching, and everyday life?

In this episode of the RMR Training Podcast, Rich Ryan, Ryan Kent, and Meg Jacoby share an honest behind-the-scenes conversation about offseason training, injury recovery, strength progression, race preparation, parenting, and the mental challenges of staying competitive in HYROX. If you're training for your next HYROX race, this episode is packed with practical insights and relatable conversations.

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00:00 – Offseason updates, strength training & injury recovery

12:00 – Balancing HYROX, coaching, careers & family life

25:05 – The reality of being a full-time athlete and coach

45:08 – Heat training, race preparation & building mental toughness

59:20 – HYROX race strategy, pacing, wall balls & finishing strong