Chaos is the course: How Dylan Miraglia wins hybrid’s wildest events
Athlete, dad, husband, and firefighter, Dylan Miraglia is built for moments when everything is uncertain and the margin for error disappears. Whether he’s carrying a rower up a mountain, running blind down a beach with a dead headlamp, or adapting mid-event to a sport he’s never played before, Dylan has made a name for himself in the kinds of hybrid competitions where nothing is predictable and every decision matters.
Fresh off his win at the Hybricon Games, he’s further distinguishing himself in a corner of the sport that looks very different from a standardized race like Hyrox. These multi-day, multi-event formats—GORUCK Games, Green Beret Fitness, Rally in the Valley—demand not only strength and conditioning but also problem-solving, improvisation, and the ability to stay calm inside chaos. They’re less about hitting splits and more about enduring whatever the course designers throw at you.
The Hybrid Letter spoke with Dylan about the skill he considers his superpower, how he balances training with family and firefighting, and why success in these events often comes down to the work you do long before race day.
This interview has been edited for length and clarity.
The Hybrid Letter: To begin, can you tell us a bit about yourself and how you found your way into hybrid competition?
Dylan Moralia: I’m a firefighter in Longmont, Colorado, and I’ve been involved in sports since high school. I actually started as the fat kid on the freshman football team who didn’t play a single minute because I was a terrible athlete. After losing some weight, I found rugby, which embraces all kinds of athletes. It’s a sport for misfits and hooligans who act like gentlemen on the pitch. I played throughout high school, college, and in men’s leagues until injuries pushed me to find a new outlet for my competitive side.
My brother started doing Spartan Races and was constantly on the podium, so I decided to give it a shot. That led me into OCR racing, where I realized I wasn’t the best runner but had strong overall fitness and could push through anything. When hybrid events like the GoRuck Games, Rally in the Valley, and Hybricon Games started showing up, I knew that was my thing. That’s what I train for now, and I love where I’m at today.
THL: What was the toughest part of moving from a team sport like rugby to competing on your own?
DM: The transition was tough. In rugby, your teammates always help balance you out—whether you’re fired up or struggling, they keep you grounded and push you through. But in hybrid racing, it’s all on you. You have to manage your own highs and lows, control your stress, and find your focus without that team around you. Good coaching makes all the difference, and I’ve been lucky to have Geiger Coaching with Ryan and Sarah guiding me. They not only give me the right programming but also help me develop the mental side, how to handle pressure, and come out on top.
THL: In these races, what do you think gives you an edge?
DM: After reflecting on the Hybricon Games, the thing I’m most proud of is my ability to adapt on the fly. In hybrid athletics, you’re often thrown into events you’ve never done before, like murder ball, which none of us had played or even knew the rules for. You just have to go all in and figure it out. A lot of athletes freeze or keep forcing a plan that isn’t working, but I’m proud that I was able to recognize when something wasn’t working, stop, and quickly adjust. I didn’t win that event, but that moment showed me I can stay composed under pressure, think clearly, and adapt no matter what’s thrown my way.
THL: How do you and your coach decide what to prioritize in training?
DM: That’s why I work with Ryan from Geiger Coaching. He knows my strengths, where I struggle mentally, and what specific events need work. After every race recap, he takes all those notes and builds my program around it. I rely on him to handle the programming so I can just focus on execution and give it everything I have. My day-to-day is simple: I take care of my twins, and when they’re asleep, that’s when I train.
THL: You’re known for your strength. Has that always been a natural part of your athletic profile?
DM: It’s funny—I always say I don’t like running, but I love trail running. If there’s a technical downhill course, I’d bet money I could beat almost anyone because I can fly down those hills without worrying about my safety. That’s probably the only part of running I’m great at.
I’ve always gravitated toward strength work because it feels primal. Lifting something heavy with raw power is incredibly satisfying. That’s what drew me in, and it connects back to rugby too. Rugby is all about moving people, using strength, and staying powerful. I wasn’t the most skilled player, but my brother and I were always the fittest on the team, able to keep the same intensity for a full 80-minute game. That’s what earned us our spots.
THL: What parts of your training do you think contribute most to your success on race day?
DM: That’s a tough question because every competition is so different, and there’s rarely one training day that directly translates to event day. You have to treat each session as feedback. If you have a great workout, take a mental snapshot of how it felt and what worked. If it’s a bad one, reflect on why and how you can adjust your mindset or approach next time. Training days are all opportunities—good ones remind you what’s clicking, and bad ones are where real growth happens.
THL: Is there an event that still stands out as a favorite?
DM: I have to shout out Matt Stevens—I love Rally in the Valley. But one that really stands out for me was an event by Green Beret Fitness, run by Greg, a British military guy who creates military-style challenges. For this one, my teammate and I had to carry a Concept2 rower up a steep mountain, row 10,000 meters at the top, then run it down, go up another peak, row another 10,000, and repeat for a third summit. It was a mix of running with heavy gear and rowing at altitude, and it ended up being the longest event I’ve ever done—around four and a half hours total. Rowing on top of a mountain three times with 360-degree California views was just unreal.
THL: And what about the most challenging event you’ve taken on?
DM: The GORUCK Games definitely stand out as one of the toughest and most memorable experiences I’ve had. I got a last-minute invite after asking my brother, who was already competing, to put in a word for me. About a month before the event, they said, “Just show up fit. We’ll tell you everything when you get here.” That’s how it works—you have no idea what’s coming, you just prepare for anything.
One event in particular still sticks with me. It was the fifth of the day, and they took us to the beach around nine at night. We were wearing weighted rucks—45 pounds for men, 35 for women—and they got us soaked in the water before telling us to start running down the beach. They said we’d eventually see someone who would either tell us to stop, turn around, or keep going, but we had no clue how far we were going. The first turnaround point was about four miles in, and everyone was relieved to see someone. We turned back thinking, “Okay, maybe this is an eight-mile run.”
But it just kept going. It was pitch black, my headlamp had died after going into the water, and I was running alone, completely blind. Around mile 10 or 12, I saw Jared Newby sprinting back and thought, “This is awesome, we’re turning around soon, and maybe we’ll get to drop the rucks!” A mile later, I reached the point, asked where everyone’s packs were, and he said, “What are you talking about? Keep going.” Turns out Newby was just sprinting that fast with his ruck still on.
My heart sank. I was exhausted, still running in total darkness, until I finally caught up to someone with a working light—thankfully, it was my brother. We ran the last four miles together through the pitch black, and honestly, that moment made the whole brutal experience worth it.
THL: You’ve been able to perform at a high level while staying healthy. What’s made the biggest difference?
DM: In the 15 weeks leading up to Rally in the Valley and the Hybricon Games, I really focused on staying healthy and consistent. I dialed in my nutrition and prioritized sleep, doing everything I could to improve recovery. I started going to bed and waking up at the same time every day, even on weekends, which made a huge difference. Fine-tuning my nutrition also helped—not just with cutting weight but surprisingly with sleep quality too. Even while in a calorie deficit and training hard, I was still able to perform well because I was finally getting proper rest. I also built a sauna in my basement, which has become a big part of my recovery routine. I treat it like free Zone 2 cardio—just sitting in there, getting my heart rate up, and letting my body reset.
THL: How do you balance your training with work and family?
DM: When I’m at the fire station, training is easy—I just jump in the gym and get a workout done. The only challenge is when I’m doing simulation workouts, like when I practiced “Shallow Grave” for Rally in the Valley. It’s a five-round workout, and by round three, you’re just praying the tones don’t go off. If they do, you know you’ll have to start over because it’s not a workout you can pause halfway through and pick back up. I remember one time finishing that sim completely wrecked, lying on the ground, and the tones went off. I ran to the unit drenched in sweat and probably looked worse than the patient we were responding to.
Working out at home is even easier. My days revolve around taking care of the twins and spending time with my wife, Victoria. Once the kids go down for their first nap, that’s my window to train. I know I have about an hour to lock in and get it done.
THL: What’s the hardest part of trying to compete at a high level while raising a family?
DM: The hardest part of training, especially with a family, is managing time away. Bringing my family to Rally in the Valley was amazing—they got to see me compete, and I could share those moments with them. But if I have to compete without them, it’s tough. I miss my kids and my wife, knowing she’s handling everything at home alone—kids, dogs, all the chaos—while still supporting me. She never complains; she just wants me to focus and do my best. It’s a rewarding experience, but there’s always that nagging feeling of not being home with them.
Science Corner: The truth about Zone 2
In Hyrox and other endurance sports, Zone 2 training is a hot topic. Zone 2 training is lower-intensity exercise performed below the first lactate threshold — or at about 75% of your maximum heart rate. On Instagram and in podcasts, Zone 2 is the optimal way to build cardiovascular capacity by increasing mitochondrial density and burning fat. Many people caution that exercising at slightly higher intensities — slipping into Zone 3 — gets you into a “gray zone” where these benefits do not accrue.
These concerns are not backed by science, according to a recent review by Canadian researchers. The review found no “substantive evidence supporting claims that Zone 2 is superior to higher exercise intensities for improving mitochondrial and fat oxidative capacity.” Rather, the evidence suggests that higher intensity exercise is more effective.
This means there is no reason to believe that slightly exceeding Zone 2 in your workout will make it less effective. Further, for the general population with lower training volumes, substituting higher-intensity work for Zone 2 exercise will likely result in less fitness.
This does not mean that Zone 2 exercise is not beneficial or important. For serious athletes, Zone 2 training is an essential tool to build volume without risking injury or burnout. It is also an excellent way for less active individuals to start exercising. There is nothing magical, however, about Zone 2 training.
Athlete of the Week: Cassandra Toural
Name: Cassandra Toural
Age: 28
Hometown: Madrid, Spain
When did you start hybrid racing? I started about a year ago when I first heard about Hyrox. It made me feel like an athlete again. I got back that spark and competitive side I hadn’t felt since high school.
Favorite race to date? My first Hyrox in Las Vegas in February 2025. I had back surgery 10 years ago, was bedridden, and had lost hope I’d ever walk again. After the surgery I had to relearn how to walk and move, and we didn’t expect much in terms of running or high-intensity work. I started training last August and decided to try a Hyrox, but I wasn’t 100% sure I’d be able to finish. My dad flew into Vegas to cheer me on, and we shared the biggest hug and tears when I crossed the line. It’s one of my favorite memories ever.
Do you have a race goal? I’m competing in Dallas, and my goal is to go sub-1:20 in the solo open. My first race was 1:28, so we’ll see!
Favorite station? The rower, because I can actually catch my breath. It’s the perfect moment to have a conversation with myself and see if I can push harder for the rest of the race.
Least favorite station? The sled pull. I find it challenging to keep my station tidy. The first time I did it, I tripped over my rope—not my finest moment.
Things you wish you knew when you started training? I wish I had understood running on compromised legs a bit better.