All Blacks legend Richie McCaw has undergone quite the transformation since retiring from rugby, shedding around 20kg from his playing weight.

The former New Zealand captain called time on his career in 2015, shortly after lifting his second Rugby World Cup.

At his peak, McCaw weighed around 110kg. His weight later dropped to around 90kg, having swapped the demands of international rugby for endurance sports.

And while most players might fancy putting their feet up after 148 Tests, McCaw has gone in the opposite direction.

Richie McCaw looks unrecognisable after retirement

The legendary flanker was one of the toughest players in world rugby, with his physicality and relentless work rate helping him dominate the breakdown for more than a decade.

But keeping that size was no longer necessary once he retired.

McCaw instead threw himself into adventure racing, mountain biking and long-distance endurance events.

The change in training saw him lose around 20kg, the equivalent of more than three stone.

His remarkable new lifestyle is just one part of his surprising career change since leaving rugby.

McCaw explains his weight loss

Speaking to Metropol in June 2026, McCaw discussed how his training has changed since leaving rugby behind.

Rather than focusing on strength and explosive power, his workouts now revolve around stamina and spending hours on the move.

He's also competed in four editions of GODZONE, one of New Zealand's toughest adventure races.

The event sees competitors tackle hundreds of kilometres of rugged terrain, with mountain biking, kayaking and trekking all part of the challenge.

Away from those challenges, McCaw has also built a career as a helicopter pilot.

No slowing down at 45

McCaw hasn't lost his appetite for competition either.

In 2025, he helped establish the PURE ADVENTURE Charitable Trust, which is supporting the return of GODZONE in 2027.

He's also been involved in planning the event's route through New Zealand's South Island.

Despite stepping away from playing, McCaw remains connected to the All Blacks.

He recently sent a message to current captain Ardie Savea, offering advice as New Zealand build towards the 2027 Rugby World Cup.

The former skipper has also made his position clear on a potential return to coaching.

It's quite a change for a player who won 131 of his 148 Tests and captained the All Blacks to back-to-back World Cups.

The 20kg might have gone, but McCaw clearly hasn't lost his competitive edge.

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