Meet Ryan Hoffman – Coach, HYROX Racer, and Endurance Enthusiast
From the basketball court to HYROX finish lines, Ryan’s turned his competitive drive into a passion for endurance, strength, and self-improvement.
He’s all about learning, growing, and helping others discover what they’re capable of — both in and out of the gym.
Hey, I'm Ryan
I come from a basketball and football background, but after COVID, I found myself drawn into the endurance world. When HYROX first came to Australia in 2023, I signed up with no real intention of competing — I just wanted to finish. But once I started training, I quickly fell in love with the challenge. The mix of aerobic conditioning and strength training hooked me immediately, and I haven’t looked back since.
Because I’m unhealthily competitive, HYROX opened the door to even more endurance racing — half marathons, full marathons, and now triathlons. Each event pushes me to grow as an athlete, but also gives me invaluable experience as a coach. I love that constant cycle of learning, improving, and passing that knowledge on to others.
Outside of training and coaching, I’m studying full-time toward a Bachelor of Sport and Exercise Science, which I’ll complete at the end of this year. My passion lies in all things health, fitness, and mental wellbeing — finding ways to help people move, feel, and live better.
I hope my journey (and my favourite Bulk Nutrients products) help fuel yours too.
My Bulk Recommendations
Protein Matrix+
Why I love it: It’s a great way to get a wide variety of proteins in, suitable for any time of day. Getting that quick hit of protein after a workout is ideal, but the casein component also allows for slower digestion, keeping me fuller for longer and improving recovery after big training sessions. The powder's consistency and quality are top-shelf, making it easy to mix into meals or drinks — simple, effective, and always reliable.
How I use it: I mix it into my overnight oats — the whey concentrate gives them a creamier texture and makes breakfast that much better!
My go-to choice is 1kg Chocolate
SportsFuel 101
Why I love it: During sessions that last over an hour, it’s crucial to refuel with carbohydrates to sustain effort and support recovery. Sportsfuel 101 delivers exactly that — a blend of carbs, essential amino acids, electrolytes, and a small hit of vasodilators to help keep performance and intensity high from start to finish.
How I use it: I usually add two scoops to a bottle when I’m riding and top up with extra scoops the longer I go. If you’re a big sweater like me, adding a scoop of Hydration Salts into the mix is a game-changer — it helps fight off cramps and keeps you performing strong.
My go-to choice is 1kg Tropical
Beta Alanine
Why I love it: Beta Alanine has excellent buffering properties for endurance athletes, helping you perform at threshold for longer. One thing I love about Bulk Nutrients’ version is the ability to control your own dose. Having it in a standalone format — rather than mixed into a pre-workout — means you can load it throughout the day or take it before training as needed, without all the extra ingredients.
How I use it: I usually take it with Hydration Salts, since Beta Alanine can be a bit sour on its own. The combo adds flavour and, when mixed with carbohydrates, makes for an awesome pre-workout drink that supports both performance and endurance.
My go-to choice is 250g
Hydration Salts
Why I love it: Bulk Nutrients Hydration Salts are the best on the market when it comes to formula, taste, and affordability. The blend helps me perform on long rides by balancing electrolyte levels and preventing cramps from start to finish. The higher sodium content compared to regular hydration mixes is a game changer — especially for hot conditions or high-intensity sessions where sweat loss is high.
How I use it: I usually mix it in a shaker bottle with 600–750ml of water, or add it straight into my Sportsfuel 101 mix for an all-in-one hydration boost.
My go-to choice is 260g Lemon Lime
Green Fusion
Why I love it: Green Fusion is a great way to cover a wide range of vitamins and minerals — especially if you’re busy or travelling. It’s perfect for days when nutritious foods are harder to come by or when you haven’t quite eaten enough to meet your body’s needs. It’s not a replacement for real food, but it’s a reliable safety net that helps you tick all the nutritional boxes and stay consistent, no matter what the day throws at you.
How I use it: I usually mix it with one scoop of Hydration Salts to add some flavour, otherwise just with 600–750ml of water.
My go-to choice is 250g Flavoured
Ryan's Approach to Nutrition
I like to keep my eating relatively simple — some would say I eat like a robot, but I’ve perfected my meals! My goal each day is to stay consistent while hitting all the key nutritional targets that fuel my training and recovery.
Here’s what that looks like:
- Four protein sources across the day to cover all amino acids.
- Three to four carb types to balance simple and complex carbohydrates.
- Two pieces of fruit with every main meal to boost nutrient density and aid digestion.
- Veggies in at least two meals to keep fibre intake high and meals more filling.
My approach is performance-based rather than aesthetic. I follow a high-carbohydrate diet and eat strategically around my training sessions to optimise energy and recovery. I generally follow the 50-30-20 rule — 50% carbohydrates, 30% protein, and 20% fats — which keeps my macros balanced for muscle growth, endurance, and overall performance.
Average Daily Calorie Intake: 3500.
Is there a type or style of diet you follow? High protein.
Are there foods you avoid? Why? Deep-fried foods — mostly to limit saturated fats and excess calories. I’d rather enjoy larger volumes of lower-calorie meals that keep me satisfied.
Are there foods you crave? I’m definitely a savoury guy. On big training days, I crave hearty pasta or rice dishes — something satisfying but still balanced. And if it’s been a huge day, sharing those meals with friends feels like the perfect reward.
What's your go-to cheat meal? Pizza. Specifically, New York-style pizza — and honestly, nothing else even comes close.
My Day on a Plate
A typical day for me looks like this:
Breakfast
4 eggs, 50g avocado, 2 English muffins, 100g blueberries, 100g mango.
Mid-morning
80g of oats, 1 scoop of Protein Matrix+, 100g of raspberries, 100g mango.
Lunch
80g pasta, 200g passata, 50g zucchini, 50g carrots, 125g lean mince meat (any seasonings!).
Afternoon snack
Cup of rice and tuna with a banana.
Dinner
60g rice, 150g chicken, 200g of veggies, seasonings on top of course!
Pre-workout snack
1 bagel, 20g honey with 1 shaker bottle of: 3g Beta alanine, 8g citrulline, 5g creatine, 2 scoops of Hydration Salts.
Weekly Workout Plan
Right now, my training is a mix of running, cycling, swimming, HYROX workouts, and strength training. Here’s what a typical week looks like:
Monday
- Technique swim session
- Low aerobic conditioning
- Upper body strength
Tuesday
- 1-hour aerobic bike
- Threshold running efforts
Wednesday
- Full-body strength
- Easy aerobic run
Thursday
- HIIT session
- Threshold cycling efforts
Friday
- Lower body strength
- Technique swim session
Saturday
- HIIT session
- Long bike ride into a run off the bike
Sunday
- Rest
I love conditioning sessions — there’s so much variety, and you can target specific movements in so many different ways.
Example Session:
EMOM: 6 exercises × 6 rounds (36 minutes total)
- 12 cal row
- 6 burpee box overs
- 60s bike erg
- 12 cal ski erg
- Single-arm devil’s press (each side)
- 12 V-ups
- Rest
This hits the full body. Push hard on the burpee box overs, get some speed, and then use the bike erg to flush it out.
Latest Results
Do you have any medium/long term goals you're working towards?
In June 2026, I’ll be competing at Ironman Cairns — a race that will test not just my performance on the day, but also my ability to manage daily life during a heavy training period. It’s a big challenge, but that’s exactly why I’m doing it.
Beyond competition, one of my long-term goals is to continue growing as a coach and offer the most complete and affordable experience possible. I truly believe everyone deserves to have someone in their corner who backs them 100% and helps guide them toward their goals. I know how much that support meant to me when I was younger, and now I want to do the same for others.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
Over the past few seasons, I’ve managed to qualify for the HYROX World Championships twice, in back-to-back seasons — something I’m incredibly proud of.
This year, my biggest personal win has been hitting my fastest half-marathon time: 1:23:53. It was a major goal for me, and achieving it showed that my training balance between endurance and strength is paying off.
