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Published by Ryan Stirton
The 5:32am Podcast. I’m Ryan Stirton — dad, coach, husband, athlete, and founder of Team 9–5. The 5:32AM Podcast is about performance, discipline, fitness, fatherhood, business, and the unseen hours where growth happens. 5:32 has been my wake time almost every morning for the past 2 years, since my son was born. It felt right to name it this. Some episodes go deep, some are practical, some are just real-life conversations that make you think. Guests, solo episodes, no editing, screaming children, postie at the door, just honest thoughts and lessons as they come. Built for people chasing more from themselves before the world wakes up.
On the charts
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From the feed
The latest episodes published to this podcast’s own RSS feed. Titles and descriptions are the publisher’s.
Listen to Andrews story from the last 12 months of becoming an IRON MAN in Tallinn Estonia. The cost to his life... The cost on his bank... The cost on his time... Then the reward at the end! Listen to this if you want to hear the story or if you're thinking about doing an Iron Man.
Erin is a client, and has been for coming on a year. She's a Hyrox/Strength & Running machine, but it hasn't always been that way, she's been on a long journey of healing from obsessive eating and training patterns and is brave enough to tell the story to help others who might have struggled with similar. This is was an amazing and transparent chat. I hope you enjoy.
How to set goals through reverse engineering them > then actually sticking to them and hitting them. A full framework you can go through step by step
How to lose body fat, without losing performance. It's one of the hardest things to get right, performing well and losing fat concurrently, without getting injured/fatigue or burned out.
Zara's story - How Team 9-5 supports athlete's go from injury to massive performance goals with our amazing team!
75 broken bones in her foot. 16 weeks later, she won the BPN Go One More Ultra. Bryony Keys is a Pro Hyrox athlete and sports nutritionist who went from a serious foot injury to winning the women's title at Go One More Ultra in Austin, 37 laps, 30+ hours, first backyard ultra she'd ever run. We talk about racing a body she wasn't sure would hold up, the mental fight that outweighed the physical one, and what it takes to rebuild from nothing and come out stronger. https://youtu.be/6-dCRoMnSOI?si=nMJU-C61KCHqiiT9
An absolute waffle but i got uploaded anyway!
A recording of a training i delivered - not my field of expertise, just some personal experience.
Here's why threshold running is your secret weapon...
What does it take to podium in Hyrox? What's the sacrifice involved? Is it worth it? And a review of the Hyrox WC in Stockholm.
Training on holiday, should you or shouldn't you? Deadly Dozen DNF, and prep for Hyrox World Champs in Stockholm
Simple - How do you PB your 5km? Then your 10km? Then your HM? And stop making the silly mistake of going too hard or wasting time with sessions/programmes that don't make sense!
My experience with body dysmorphia and RED-S.
Podiums, Failures, Extra Laps, 6 Countries, Hyrox has been a mixed bag for me. I love it and it frustrates the life out of my sometimes. Listen along for my journey over the past 3 years in the sport.
The mistakes, the lessons and the pain of my first marathon out in Sevilla in February past. I went for sub 3hrs, and failed. But i took so much more away from it than a medal in the end.
Welcome back everyone. First EP back since october 2024. Todays EP i'll chat on why i named the podcast The 5:32am Podcast. Cat's meowing, strimmers, crying babies & posties won't be disrupting me Who i am now in comparison to before My mission Fitness Pet Peeves Please give the pod a share if you've listened! Thank you.
A snippet from a education video i shared with my clients in the Hyrox Group Chat within Team 9-5. We talk race day strategy, nutrition, rules and what to expect on the day...
A chat with Fergus Alberts, Team 9-5's newest coach. We chat about his late start to football and the success he hopes to have in the junior's and above. His motivations to become a coach and be part of Team 9-5. Alongside much more! Be sure to give Fergus a follow on instagram @fergus_fitness_coaching
Solo EP about the Marbella Fitness Retreat and why you should come to next years one in Portugal... Why you should make your tuesdays more saturdayish... And finally a little bit about how to start your own business
This weeks episode brings client Keiran McLean on. Keiran is one part of DJ pairing "Kimmic" Keiran talks about how his "overnight success" was actually a 10 year grind. "Never Miss A Beat" got millions of listens all over the world and put Kimmic on the map but keiran spent years djing in local pubs and clubs local to angus before they made it onto the circuit. He talks about how he set up a meal prep business in Covid. They now tour the world and play some of the biggest events in the world. They just played the creamfields main stage last month which is absolutely massive for any DJ. It's amazing to watch someone local do so well after years of persevering through tough times and lack of major success. If you've been living under a rock then jump on Kimmic's spotify to hear more. https://open.spotify.com/artist/203PtVTnerRs5Vey1UyQgN?si=REnEhxi_RRCVF52k3yACLA
Ranking source
Apple Podcasts rankings via the Mato Topic Intelligence Platform.
Observed September 20, 2026.
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