For Rich Ryan, improving in HYROX often comes down to one thing: running better under fatigue.
In a recent YouTube video, the Elite 15 athlete and coach shared the key sessions that have shaped his own performance, offering a clear look at how he approaches running within the demands of hybrid racing.
“Running faster is the best way to improve your HYROX results,” Ryan explained, drawing from both his racing background and years of coaching experience.
Prioritizing Intent Over Volume
Rather than simply adding more mileage, Ryan emphasized that how and when running is placed in training matters more than the total distance covered.
Short hill sprints, for example, are used to build power without breaking down mechanics. By running uphill at high intensity, athletes can develop force production while reducing impact stress.
At the other end of the spectrum, efficiency-focused intervals run slightly faster than an easy pace and help reinforce proper mechanics at speed. These sessions are not designed to exhaust, but to improve how an athlete moves.
The Role of Threshold Work
The core of Ryan’s system centers around threshold training. In HYROX, athletes often operate near their aerobic limit for extended periods, making this a critical area to develop.
But instead of long, punishing intervals, Ryan favors shorter efforts with minimal rest. This approach allows athletes to accumulate more total time at threshold without excessive fatigue.
“The goal is total volume, not just going harder,” he said.
He also highlighted a common mistake: trying to replicate traditional endurance training models. HYROX requires balancing running with strength work, which limits how much pure run volume an athlete can handle.
Structuring Training Around the Race
One of the more specific insights involves workout order.
Ryan recommends placing threshold intervals before HYROX-style training blocks. This allows athletes to develop speed while fresh, then apply that fitness under fatigue during stations and compromised running.
It is a small adjustment, but one that can significantly affect how well sessions translate to race day.
Lessons From the Elite Level
Ryan’s approach reflects his own experience at the top end of the sport. Earlier this season, he clocked 53:57 in the Elite Men race in Phoenix and continues to compete against the deepest fields HYROX has seen.
After finishing eighth at the 2026 Americas Championships, he acknowledged that the level is rising quickly and that refining details like running execution remains key. We will see Rich in action again soon in Stockholm where he will be going for the world title.
For athletes looking to improve, his message is clear. Better running is not just about speed. It is about applying it where it matters most.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
