Explore every episode of the podcast RMR Training Podcast

What are the best tools, gear, and strategies for HYROX training and racing?

In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent compete in the ultimate HYROX draft, choosing their favorite cardio equipment, strength tools, running shoes, supplements, recovery methods, and dream race destinations.

From improving endurance and building strength to finding the perfect HYROX racing shoe, the crew debates what really matters for performance. Plus, a bonus discussion on race pacing, mental toughness, and lessons from HYROX Boston.

YouTube Chapters

• 02:50 – The Ultimate HYROX Draft: Rules and Categories

• 07:05 – Best Cardio and Strength Equipment for HYROX Training

• 19:49 – Best HYROX Running Shoes, Supplements, and Recovery Tools

• 23:24 – Dream HYROX Doubles Partners and Race Destinations

• 01:08:28 – HYROX Boston Recap: Race Pacing, Mental Toughness, and Lessons Learned

What’s the hardest part of HYROX training? It might not be the workouts.

Rich Ryan and HYROX World Champion Meg Jacoby break down the biggest challenges athletes face, from training structure and nutrition to recovery, race-day performance, and mental toughness.

Discover why training harder doesn't always mean getting faster, how to avoid common HYROX training mistakes, and what really matters when preparing for race day.

🔥 Train smarter and improve your HYROX performance with RMR Training: https://www.rmr.training/rmr-app

Subscribe for more HYROX training tips, expert coaching advice, and race-day strategies!

00:04:54 – HYROX Workout Structure: Are You Training Effectively?

00:08:20 – Building a HYROX Training Plan That Actually Works

00:17:53 – HYROX Nutrition: Why Underfueling Hurts Performance

00:33:55 – Race-Day Performance: Why Your Training Doesn't Always Translate

01:00:38 – The Biggest Mental Challenge in HYROX: Stop Comparing Yourself to Others

Rich Ryan answers some of the biggest HYROX training questions: how to improve running speed, how training should change as you age, when to push hard, ideal body composition, running vs. ERG volume, compromised running, and the best ways to measure HYROX fitness.

5 Timestamp Highlights:

• 00:00 – How to Get Faster at Running for HYROX
• 15:26 – How HYROX Training Should Change as You Get Older
• 28:35 – How Hard Should You Push in Training?
• 36:24 – Ideal Body Weight & Strength vs. Running Speed
• 44:46 – Compromised Running & Measuring HYROX Fitness

What does it actually take to race HYROX well? Rich Ryan, Meg Jacoby, and Ryan Kent break down their 12 rules for HYROX racing, covering pacing, suffering, mindset, sled strategy, fueling, race-day preparation, and how to respond when things go wrong. Plus, the crew reacts to the latest HYROX World Championship prize money. Rules of Racing Rules of Racing

12:27 — Suffering Is Not Optional
Why learning to push through discomfort is essential for racing HYROX at your best. Rules of Racing

24:40 — Train Your Race-Day Mindset
Positive self-talk, visualization, and preparing mentally for when your race doesn’t go according to plan. Rules of Racing

38:36 — HYROX Pre-Race Rules
Why Ryan skips music, avoids entering the start corral too early, and believes athletes should start where they truly belong. Rules of Racing

47:25 — The Biggest HYROX Pacing Mistake
Why Run 1 should feel controlled—and why burning through your adrenaline early can destroy the back half of your race. Rules of Racing

51:07 — When Your HYROX Race Goes Wrong
Bad sled? Bad run? Penalty? Leave it behind, adapt, and stay in the fight instead of letting one mistake ruin the entire race.

Ready to train smarter for your next HYROX? Join the RMR Training App for structured programs, expert coaching, daily support, and a global HYROX community built to help you improve every race.https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

Rich Ryan breaks down his HYROX Salt Lake City weekend, including how to fuel, recover, and mentally prepare for back-to-back races. Plus, he shares lessons from his solo and doubles races, his experience with HYROX Young Stars, and an early look at the new Axis hybrid racing shoe.

00:00 – HYROX Back-to-Back Racing: What You Need to Know
02:00 – Recovery & Fueling: The #1 Priority Between Races
21:25 – HYROX Salt Lake Recap: Altitude, Course & Race Strategy
50:20 – Singles to Doubles: Changing the Mindset & Racing with Jack Driscoll
58:55 – Introducing Axis: Rich’s New HYROX Racing Shoe

Meg Jacoby breaks down her comeback win and what it took mentally and physically to return after injury. Ryan Kent shares how smarter training and strength work have changed his fitness, while Rich Ryan joins the conversation on training volume, motivation, recovery, and preparing to race HYROX at altitude..

A real look at what it takes to keep improving, stay healthy, and compete for the right reasons.

06:09 – Ryan Kent’s Strength Gains & HYROX Carryover
10:37 – Meg Jacoby’s Comeback Win & Race Breakdown
23:29 – The Mental Side of Returning From Injury
40:50 – Why Training Smarter Beats Forcing Results
01:01:14 – HYROX Salt Lake & Racing at Altitude

Ready to train smarter for your next HYROX? Join the RMR Training App for structured programs, expert coaching, daily support, and a global HYROX community built to help you improve every race.

https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

How much training is actually enough for HYROX?

Rich Ryan answers listener questions on weekly training volume, Zone 2, progressive overload, tapering, body weight, race-day shoes, and what it really takes to reach the Elite 15. Plus, why doing more isn’t always better—and how to build volume without burning out.

00:01 – How Much Training Volume Do You Really Need?
20:45 – Is It Too Late to Build Elite Aerobic Fitness?
30:40 – Zone 2, HYROX Workouts & Progressive Overload
40:30 – How to Taper for a HYROX Race
48:30 – What It Takes to Become an Elite HYROX Athlete

Ready to train smarter for your next HYROX? Join the RMR Training App for structured programs, expert coaching, daily support, and a global HYROX community built to help you improve every race.https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

Which training methods actually work best for HYROX?

Rich Ryan and Meg Jacoby rank popular approaches including double threshold training, half marathon and marathon training, cluster sets, conjugate strength training, and high-carb fueling—plus who each method works best for.

Learn how to balance running, strength, recovery, fueling, and race-specific training to improve your HYROX performance.

11:29 – Double Threshold Training for HYROX
27:17 – Half Marathon & Marathon Training
35:16 – Conjugate Strength Training Ranked
42:58 – Why Cluster Sets Work for HYROX
46:33 – High-Carb Training & Race Fueling

Ready to train smarter for your next HYROX? Join the RMR Training App for structured programs, expert coaching, daily support, and a global HYROX community built to help you improve every race.https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

What should you actually prioritize in HYROX training? Rich Ryan, Meg Jacoby, and Ryan Kent break down the HYROX training pyramid, from aerobic fitness and movement quality to strength, threshold work, muscular endurance, and race-specific speed. Learn what matters most—and what you probably don’t need to spend as much time on.

00:20 – Building the HYROX Training Pyramid
20:20 – Why Aerobic Fitness Comes First
24:45 – Movement Quality & Building Base Strength
35:00 – Threshold Training: Running vs. Ergs
40:00 – Muscular Endurance, VO2 Max & Race Speed

How much is sleep actually affecting your HYROX performance?

Rich Ryan sits down with with Dr. Rafael Zuzuarregui to break down sleep, recovery, jet lag, melatonin, circadian rhythm, and the strategies athletes can use when traveling for HYROX races. They also dive into sleep wearables, screen time, cooling mattresses, cold plunges, supplements, and which popular sleep hacks are actually worth trying.

If you’re racing HYROX overseas, preparing for World Championships, or simply trying to recover and perform better, this episode gives you practical ways to make sleep one of your controllables.

02:16 – Melatonin, circadian rhythm & jet lag
14:43 – How to sleep on flights before a HYROX race
20:38 – How poor sleep impacts athletic performance
36:53 – The best sleep environment for recovery
57:40 – Ranking popular sleep hacks for athletes

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Rich breaks down how his HYROX training has evolved—from high-mileage running and double-threshold experiments to the Zone 4 strategy that produced his biggest breakthroughs. He also explains why he is skipping the Hamburg Major, choosing long-term development over scrambling for qualification points, and what he is changing to become faster, stronger, and more competitive this season.

00:00 Why the Hamburg Major changed Rich’s race plans
08:05 The early training mistake that inspired HYROX tempos
22:40 Double threshold, overtraining, and declining performance
39:15 The Zone 4 breakthrough that transformed his racing
54:20 Building speed, strength, and a higher athletic ceiling

What does it really take to compete at the highest level in HYROX while balancing family, coaching, and everyday life?

In this episode of the RMR Training Podcast, Rich Ryan, Ryan Kent, and Meg Jacoby share an honest behind-the-scenes conversation about offseason training, injury recovery, strength progression, race preparation, parenting, and the mental challenges of staying competitive in HYROX. If you're training for your next HYROX race, this episode is packed with practical insights and relatable conversations.

👍 Like, subscribe, and leave a 5-star review to support the podcast!

00:00 – Offseason updates, strength training & injury recovery

12:00 – Balancing HYROX, coaching, careers & family life

25:05 – The reality of being a full-time athlete and coach

45:08 – Heat training, race preparation & building mental toughness

59:20 – HYROX race strategy, pacing, wall balls & finishing strong

Training in hot and humid conditions can wreck your pace, heart rate, hydration, and recovery—but it can also make you a stronger athlete when managed correctly.

Rich Ryan and Ryan Kent break down how dew point affects running performance, when to move a quality workout indoors, how to adjust intervals without losing the purpose of the session, and the best cooling and hydration strategies for summer training. They also discuss heat acclimation, super shoes, running durability, and ideas that could make HYROX racing even more unpredictable.

Timestamp Highlights

00:00 Understanding humidity, dew point, and running performance
09:16 When to train outside versus using the treadmill
17:14 How heat acclimation changes your body
20:15 Adjusting intervals, recovery, and pace in extreme heat
43:31 How HYROX could become more unpredictable and exciting

https://community.lawrencevanlingen.com/checkout/running-revamp-early-bird

Is the new HYROX Cruise Major a game-changing innovation or the biggest mistake the sport has made? Rich Ryan and Meg Jacoby break down the controversy, discuss whether race simulations actually improve performance, explore why elite runners are finding success in HYROX, and share practical training advice for athletes of every level.

If you're preparing for your next HYROX race or want an inside look at the biggest conversations shaping the sport, this episode is packed with expert insights and honest opinions.

👍 Like, subscribe, and turn on notifications for more HYROX training, racing, and performance content.

00:00 Intro + Injury-Friendly Aerobic Training Workout

08:40 HYROX Cruise Major: Good Idea or Bad Decision?

27:45 Should You Do HYROX Race Simulations?

36:20 Can Elite Marathoners Dominate HYROX?

59:25 Burpee Rule Changes & Judging Controversies

Rich Ryan and Ryan Kent break down why the HYROX off-season may be the most important phase for making real performance gains. They talk strength training, running volume, recovery, race planning, periodization, and how athletes can stop chasing every race peak and start building toward bigger jumps next season.

This episode also covers Worlds takeaways, controversial judging moments, burpees, lunges, wall balls, and why smart off-season training can separate athletes who improve by seconds from athletes who improve by minutes.

5 Timestamp Highlights:

00:00 — Intro + Worlds Catch-UpRich and Ryan open with travel stories, post-race fatigue, and the shift into full off-season mode.

06:40 — Why Off-Season MattersThe guys explain why stepping back from race-specific HYROX training can lead to bigger long-term gains.

07:37 — Strength Training for HYROXRyan breaks down his squat-focused strength block and how to build durability without wrecking recovery.

13:30 — Running Less, Training SmarterA discussion on replacing some easy runs with low-impact machines to show up fresher for key sessions.

41:19 — Race Planning + Peak TimingWhy athletes should stop trying to be race-ready all year and instead build toward the races that matter most.

Fresh off the HYROX World Championships, Rich Ryan sits down to break down his entire race weekend, including a 7th-place finish in the Elite 15 race and a 3rd-place podium finish in Elite Doubles alongside Pelayo Menendez Fernandez.

Rich shares what it was like competing at the highest level of the sport, the lessons learned from both races, and his biggest takeaways from the championship weekend.

The conversation also dives into the evolution of HYROX as a sport. From major brand activations and athlete support to the overall production and race experience, Rich discusses how both HYROX and its partners have significantly raised the bar and what that means for the future of competitive hybrid racing.

Plus, for the shoe nerds, Rich gives his early thoughts on the new Adidas Dropset Elite and compares it to one of his favorite race shoes, the Mizuno Wave Rebellion Pro.

Topics include:
• HYROX World Championships race recap
• Elite 15 singles race analysis
• Elite Doubles podium performance
• The growth and future of HYROX
• Brand involvement and athlete experience
• Adidas Dropset Elite first impressions
• Mizuno Wave Rebellion Pro comparison
• What's next after Worlds

This version reads well on Spotify, Apple Podcasts, and YouTube while hitting the main storylines from the episode.

Rich Ryan, Meg Jacoby, and Ryan Kent talk HYROX World Championships prep, Meg’s return from injury, the importance of recovery, New York HYROX takeaways, and what to expect in Stockholm.

00:24 — Meg Jacoby announces she’s racing HYROX Mixed Doubles at Worlds.

06:45 — Ryan Kent explains why he took real rest after a long season.

10:14 — The squad talks about why athletes don’t lose fitness after one week off.

23:51 — Meg shares her slow return-to-running progression after injury.

48:24 — Rich breaks down HYROX Worlds race strategy and predictions.

https://www.rmr.training/rmr-app-yt

In this RMR Training Podcast Q&A episode, Rich Ryan answers listener questions on some of the biggest HYROX training and racing decisions athletes face. He breaks down when to push through a hard workout versus when to pull the plug, how to taper before a major race, what heat training actually does for endurance performance, and how to know if running more is the answer for HYROX doubles.

Rich also shares predictions for the Elite 15 World Championship races, gives thoughts on nasal strips, explains where plyometrics fit into training, and reminds every HYROX competitor that if you are showing up and racing, you are an athlete.

Whether you are building your HYROX base, preparing for race day, or trying to make smarter training decisions, this episode gives practical insight into performance, recovery, pacing, and long-term development.

https://www.rmr.training/

00:00 — Intro and HYROX Q&A preview
03:15 — When to stop or push through a workout
18:40 — Elite 15 World Championship predictions
27:30 — HYROX taper timeline and race readiness
39:45 — Heat training, overdressing, and sauna benefits
52:20 — Should HYROX doubles athletes run more?

Brakken Kraker is a longtime coach, elite athlete, and co-host of the popular podcast, The Running Public.

In this conversation, we dive into the early days of coaching hybrid athletes, how the hybrid training and how the landscape has evolved.

Brakken shares practical insights on training compromised running, structuring sessions around fatigue, and developing athletes who can perform when it matters most.

Whether you’re a coach, competitive hybrid athlete, or endurance enthusiast, this episode is packed with actionable takeaways.

00:00 — Intro with Bracken Kraker
07:30 — Early coaching days
24:45 — Coaching systems vs real coaching
36:20 — Compromised running for HYROX
52:10 — How long HYROX progress really takes

Are you making critical mistakes before your next HYROX race?

In this episode of the RMR Training Podcast, Rich Ryan and Meg Jacoby break down the biggest mistakes athletes make leading into an A race — especially HYROX World Championships, New York, and major competitions. From overtraining and panic workouts to cutting weight too close to race day, this conversation covers exactly what NOT to do if you want to perform at your highest level.

00:00 – Intro: The Biggest HYROX Race Prep Mistakes
05:42 – Why “Cramming Fitness” Before Race Day Backfires
18:10 – The Mental Pressure That Destroys Performance
32:25 – Why Cutting Weight Before HYROX Is a Huge Mistake
49:40 – The Long-Term Mindset Elite Athletes Use to Improve

Rich Ryan breaks down his HYROX Ottawa win, sharing elite race strategies, LT1 training insights, mental toughness tactics, and race-day nutrition tips.

Learn how to pace smarter, fuel properly, and improve your HYROX performance from one of the sport’s top athletes.

00:00 – HYROX Ottawa Race Recap & Winning by 1 Second

09:12 – How to Approach a HYROX B-Race Properly

22:45 – Mental Toughness Strategies That Changed My Racing

39:18 – LT1 Training & Why Zone 3 Running Works for HYROX

58:04 – Race Nutrition, Carb Fueling & Gel Strategy ExplainedReady to take your HYROX training to the next level?

Get structured programs, expert coaching, and access to the RMR Training community here:

https://www.rmr.training/rmr-app-pod

Traveling internationally for HYROX or a big endurance race?

In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent break down exactly how to travel, recover, and still perform at a high level when crossing time zones.

From jet lag and sleep strategies to race week nutrition, hydration, supplements, and mindset, this episode is packed with practical advice for athletes heading to HYROX Worlds, major races, or any endurance event abroad.

We cover:

How early to arrive before race day

The best way to handle jet lagTravel nutrition and hydration tips

What to pack in your carry-onHow to recover after long flights

Training adjustments while traveling

Common mistakes athletes make before big races

Mental strategies when travel goes wrongWhether you’re flying to HYROX Worlds, racing overseas for the first time, or just trying to survive race-week travel, this episode will help you show up ready to perform.

#HYROX #HYROXWorlds #EnduranceTraining #RichRyan #MegJacoby #RyanKent #HybridAthlete #RaceDay #TravelTips #FitnessPodcast

Timestamps:

00:00 – Full Squad Intro + HYROX New York Talk

06:24 – Best Travel Advice for International Racing

12:04 – Sleep, Jet Lag & Adjusting to New Time Zones

20:19 – Performance Expectations While Traveling

33:25 – Nutrition, Supplements & Travel Recovery Tips

RMR Training App- Community

https://www.rmr.training/rmr-training...

RMR Training Podcast 

https://open.spotify.com/show/4bk1QHU...

If you want to improve your HYROX performance, you don’t just need to run more—you need to run smarter.

In this episode of the RMR Training Podcast, Rich Ryan breaks down the 5 most effective running workouts for HYROX, ranked from least to most impactful.

This isn’t about random speed work—it’s about building the right engine, improving efficiency, and learning how to actually translate running into race performance.

You’ll learn:

Why traditional sprint training can hurt your HYROX results

How to build speed without sacrificing endurance

The most effective way to train threshold for race day

How to combine running + HYROX workouts for maximum transfer

Whether you’re preparing for your first race or chasing a PR, this episode will change how you approach running.

👉 Train smarter with the RMR Training App : https://www.rmr.training/rmr-app-yt

00:00 – Why “running faster” isn’t what you think

03:45 – #5 Hill Sprints (Build power without burnout)

10:20 – #4 Efficiency Reps (Run faster with better form)

18:15 – #3 LT1 Training (The missing aerobic key)

28:40 – Threshold Training Mistakes (Why most athletes get this wrong)

42:10 – The BEST way to combine running + HYROX workouts

Watch the new episode from Race Brain HYROX Create-A-Player Draft: Building the Ultimate Athlete

https://youtu.be/d4pz1DUka60?si=lbbhKzxTHUNjDtr8

Quick heads up—the intro audio is a little rough on this one. Stick with it though… the rest of the episode is solid and definitely worth your time.

What happens when elite HYROX athletes hit 40—and keep getting better?In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent dive into the evolution of training, performance, and mindset as aging athletes in HYROX and endurance sports. From improving running performance and experimenting with new training methods to optimizing recovery, fueling strategies, and race prep, this conversation breaks down what actually moves the needle.

00:00 – Training, Racing & Turning 40How performance, mindset, and goals shift as athletes age

08:30 – Shoe Talk: What Actually Works for RacingBreaking down super shoes, feel vs performance, and race-day decisions

18:45 – High-Carb Fueling & Recovery GainsWhy fueling during runs is a game changer for endurance and recovery

32:10 – Volume vs Intensity in HYROX TrainingWhy more running doesn’t always mean better HYROX performance

52:00 – Finding Weaknesses & Leveling Up at Any AgeHow identifying gaps in training leads to long-term improvement

If you’re trying to figure out how to train for HYROX, this episode breaks it all down—without the guesswork.

We dive into HYROX training strategies, how to balance strength and endurance, and what actually matters when it comes to improving your race performance. Whether you’re a beginner or already competing, this will help you train with more purpose and get better results.

A lot of people are doing the work… but not always the right work. This is about dialing things in so your training actually transfers to race day.

If you’re serious about getting better at HYROX, this is where you start.

👉 Hit subscribe for more HYROX training tips and performance breakdowns.

00:00 – How to Train for HYROX (Overview)
What most people get wrong when starting HYROX training.

06:45 – HYROX Endurance Training Explained
How to build an engine that actually holds up on race day.

18:20 – Strength vs Conditioning for HYROX
Finding the right balance so you don’t leave performance on the table.

34:10 – HYROX Race Strategy & Pacing Tips
How to pace your race without blowing up halfway through.

52:30 – Key HYROX Training Takeaways
Simple adjustments you can make right now to improve performance.

If you’ve ever wondered how to actually train smarter for HYROX—not just harder—this episode is for you.

Rich Ryan dives into a full HYROX Q&A covering Zone 3 training, how to approach threshold work on the ergs, and what really matters when it comes to nutrition and performance.

This isn’t theory—it’s what elite athletes are actually doing right now to get faster, stronger, and more efficient.

We also get into year-round training strategy, how to structure your season, and the small details (like stroke rate, pacing, and fueling) that can make or break your race.

If you’re serious about improving your HYROX performance, this is one you’ll want to take notes on.

00:00 – Intro + What this HYROX Q&A covers

01:00 – Zone 3 training: Is it worth it for HYROX?

05:30 – Erg training: Aerobic vs Threshold work explained

12:45 – Stroke rate, damper, and pacing strategy on ergs

20:10 – Nutrition, bulking, and fueling for performance

Join our RMR Training App

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In this episode of the RMR Training Podcast, Rich sits down with Meg Jacoby to talk through the injury that’s forcing her to step away from competition for now. Meg opens up about her meniscus tear, the hard decision to pull out, and what it looks like to handle setbacks without letting them define you.

The conversation goes deep into grief, resilience, adapting training, and learning how to focus on what you can do when things don’t go according to plan. This one is honest, practical, and really valuable for any athlete dealing with frustration, injury, or a season that suddenly changes.

8:16 – Meg explains her knee injury, how it happened, and why she had to make the call to step away from racing
12:19 – The moment she realizes lining up in Poland could do more damage than good
17:29 – Managing expectations, staying neutral, and not letting hope turn into emotional whiplash
24:17 – How Meg kept training hard by adapting instead of shutting everything down
29:02 – Why she’s removed the timeline and is focusing on healing, smart rehab, and the long game

This episode dives into one of the most misunderstood parts of training—volume. Not just “more is better,” but what actually moves the needle. We break down how to structure it, how to scale it, and why chasing volume blindly can backfire hard.

The real takeaway? It’s not about doing more… it’s about doing what matters, consistently, over time.

If you’ve ever wondered whether you’re doing too little, too much, or just spinning your wheels—this one’s for you.

00:01:50 – What “volume” really means in HYROX training
00:05:26 – Low vs high volume: what actually works in practice
00:07:28 – Why most athletes benefit from more low-intensity work
00:22:08 – The 10% rule and how to safely build volume over time
00:58:56 – The biggest mistake: chasing volume instead of progress

What actually separates elite HYROX athletes?In this episode, Rich Ryan breaks down race strategy, pacing, and the biggest mistakes holding athletes back—based on real elite performances.If you want to race smarter and faster, start here.

00:00 – Why Watching Pros Matters

01:03 – Running Is King

21:20 – The Grey Zone Problem

40:00 – Pacing Mistakes

43:02 – Key Stations That Matter

RMR Training APP  Podcast

https://www.rmr.training/rmr-app-pod

Off- Season

https://www.rmr.training/base-builder-podcast

HYROX World Champion Meg Jacoby joins Rich Ryan on the RMR Training Podcast to break down how cross training can build elite HYROX fitness.

They dive into how to use the BikeErg, SkiErg, and aerobic cross training to improve performance, boost endurance, and train smarter for race day.

If you're a HYROX athlete looking to maximize your aerobic engine while reducing impact from running, this episode covers the strategies top athletes use to stay fit, consistent, and competitive.

0:00 – Introduction to the RMR Training Podcast & Meg Jacoby joins the show
0:40 – Why cross training can build elite aerobic fitness for HYROX
2:00 – How top HYROX athletes structure cross training sessions
6:15 – Using the BikeErg and erg machines to improve race performance
12:30 – Applying cross training strategies directly to HYROX racing

Rich Ryan breaks down his race at the HYROX North American Championships in Washington DC. After entering as the #2 seed and finishing 8th, he shares the pacing mistake that derailed the race, what he learned, and how he’s adjusting training before Worlds.

00:00 – Intro & Race OverviewRich recaps racing in the HYROX North American Championships and the expectations going in.

02:57 – The Most Important HYROX Pacing StrategyWhy pacing until burpee broad jumps is key to executing the back half of the race.

07:47 – The Moment Everything ChangedA sudden wave of fatigue during the sled pull turns the race into survival mode.

11:24 – The Real Reason the Race Went WrongBreaking down why going out too hard early ruined the rest of the race.

36:47 – What Changes Before WorldsTraining adjustments and the plan moving forward for the next big race.

Get structured HYROX programs, coaching guidance, and a community of athletes all working toward the same goal. Whether you're building your base or preparing for race day, the RMR Training App has a program for you.

Start here:
https://www.rmr.training/rmr-app-pod

Rich Ryan and Ryan Kent break down altitude camp strategy for HYROX—how to adjust training, what benefits actually carry to sea level, and how heat training compares. Plus: DC race prep, shoe traction for sleds, and why community training can unlock your best sessions.

0:25 Ryan’s altitude camp: why he came to Colorado and what he’s chasing in DC

3:25 “A-race” season planning: qualifying paths, majors, and why DC is the swing race

11:27 Altitude science + reality: oxygen difference, red blood cells, and the real RPE boost

18:04 How long you need at altitude: 1 week vs 2–4 weeks, plus the risk of getting less fit

47:27 HYROX shoe talk: turf traction, sled slip disasters, and why the HYROX outsole matters

Thanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.Free HYROX Guides: How to Build Your Own HYROX Programhttps://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

My Top 5 Favorite Workouts for HYROXhttps://www.rmr.training/mt-rushmore

Improve Your Running for HYROXhttps://www.rmr.training/running-for-hyrox-guide

How to Build a Base of Fitness for HYROXhttps://www.rmr.training/hyrox-base-builder-guidePick one, download it, and put it to work.Appreciate you being here

Rich sits down in Boulder with movement expert Lawrence Van Lingen to break down why most running “fixes” miss the point—and how crawling patterns, breathing, and nervous system health can unlock better form, fewer injuries, and more sustainable HYROX performance.

Lawrence Van Lingen Community 
https://www.lawrencevanlingen.com/

Lawrence on IG

https://www.instagram.com/lawrencevanlingen/

Lawrence on YouTube

https://www.youtube.com/@LawrencevanLingen

00:00 — Why this convo can change how you train for HYROX

07:45 — The “missing link” in PT + rehab: relationships through the body

18:30 — Stop over-cueing: crawling patterns that clean up running naturally

33:10 — Vagus nerve + HRV: the hidden driver of sustainable performance

47:40 — Breathing truth bombs: CO₂ tolerance, Bolt score, and nose-breathing (without the hype)

Solo HYROX Q&A with Rich Ryan covering late race nutrition, wall ball breathing fixes, hydration strategy, heart rate zones, season planning, gloves vs no gloves, and smart training tweaks. Real answers to real questions from the RMR community.

If you’re training for HYROX and want real insights from inside the race, you’re in the right place.https://www.rmr.training/rmr-app⁠

00:00 Intro + what this Q&A covers (nutrition, hydration, wall balls, HR zones, season planning)
03:10 Late race fueling plan: meal timing checklist + low-fiber/simple carbs strategy
12:40 Race-day nerves: venue vs hotel, boundaries, naps, and building a schedule that calms you down
18:55 Wall ball breathing fix: where to exhale (and why holding your breath crushes you)
26:30 HYROX training extras: best cross-training ranked + gloves vs no gloves + A/B race planning basics

In this full-squad episode, Rich Ryan, Meg Jacoby, and Ryan Kent talk about the tricky part of HYROX progress: what to do after you race well. We cover how to protect what worked, rebuild volume post-taper, avoid ego-driven training, and sharpen execution—especially on lunges and wall balls—so your next race isn’t a hope-and-pray situation…it’s repeatable.

5 Timestamp Highlights (Spotify):

• 00:00 — Why “a good race” can feel harder to plan for than a bad one

• 12:30 — Volume vs intensity: when to tweak, when to hold steady

• 22:05 — Repeatability = progress (even if the clock barely changes)

• 33:40 — Post-race recovery + nervous system fatigue (why “not sore” doesn’t mean “ready”)

• 45:15 — Wall ball strategy: unbroken mental cues, EOM pacing, and having a Plan B

  
  

  If you’re training for HYROX and want real insights from inside the race, you’re in the right place.https://www.rmr.training/rmr-app⁠

In this episode, Rich goes deep on his HYROX race weekend in Phoenix — what went down, what went right, what hurt (a lot), and the big takeaways from race day.

He also breaks down what’s next in training as he shifts focus toward the next block and future races.

Want to follow the same training approach?
Track the journey and train alongside the team on the RMR Training app:
https://www.rmr.training/rmr-app

00:00 Phoenix recap + results

08:45 PR, podium, and why this race mattered

22:10 Wanting to win vs believing you can win

38:30 What training worked: farmers, lunges, running

52:40 Judging controversy + wall ball no-reps

In this two-part RMR Training Podcast episode, Rich Ryan is joined by Meg Jacoby and Matt Mason (HYROX Rundown) to break down HYROX race preparation, long-term training progress, mindset, tapering, and the new HYROX elite qualification system.

Learn how to build confidence for race day, avoid overtraining, and understand how the updated points system impacts elite and emerging athletes.

Intro + Meg Jacoby (Training & Race Prep)

00:00 – Welcome to the RMR Training Podcast
03:45 – Why confidence comes from long-term consistency
10:12 – Tapering mistakes athletes make before race day
18:30 – When to push intensity vs when to pull back
28:40 – Overtraining, recovery, and trusting your body
41:15 – Mental prep: calming the mind before race day
52:10 – Why “more work” isn’t better (and usually hurts performance)

58:30 – Introducing Matt Mason & The HYROX Rundown
1:01:45 – Why HYROX changed the elite qualification system
1:09:20 – How the new points-based system actually works

Matt Mason (HYROX Qualification System & Sport Breakdown)

58:30 – Introducing Matt Mason & The HYROX Rundown1:01:45 – Why HYROX changed the elite qualification system1:09:20 – How the new points-based system actually worksThanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.Free HYROX Guides:🔹 How to Build Your Own HYROX Programhttps://www.rmr.training/how-to-build-your-own-hyrox-training-program-g🔹 My Top 5 Favorite Workouts for HYROXhttps://www.rmr.training/mt-rushmore🔹 Improve Your Running for HYROXhttps://www.rmr.training/running-for-hyrox-guide🔹 How to Build a Base of Fitness for HYROXhttps://www.rmr.training/hyrox-base-builder-guidePick one, download it, and put it to work.Appreciate you being here 👊

Rich, Ryan Kent, and Meg Jacoby go back to 2016 and break down how their past shaped their HYROX journey today—mindset, resilience, setbacks, and staying in love with the process. Meg shares a real update on her knee injury, PRP treatment, and why she’s taking recovery seriously. No fluff—just real talk on training, identity, and what it takes to keep showing up.
Train with Rich, Kent, Meg, and Coach Hannah in the RMR Training App with 12+ HYROX programs.

00:00 Intro + what this episode is about
08:45 Meg knee update + PRP plan
22:30 Controlling the narrative online
35:10 2016 stories: Kent’s Spartan grind
52:40 Rock bottom → rebuild + mindset shift

In this episode, Rich goes solo to talk about the best practices he has found during a big block of walking lunges. Topics include how to get better at power, strength, and speed, as well as the best ways to recover.

RMR Training APP (30-day Money Back Guarantee) 💪https://www.rmr.training/rmr-app-yt

Custom race report from RoxOpt 👇https://www.roxopt.com/

Thanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.

Free HYROX Guides:

🔹 How to Build Your Own HYROX Program
https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

🔹 My Top 5 Favorite Workouts for HYROX
https://www.rmr.training/mt-rushmore

🔹 Improve Your Running for HYROX
https://www.rmr.training/running-for-hyrox-guide

🔹 How to Build a Base of Fitness for HYROX
https://www.rmr.training/hyrox-base-builder-guide

Pick one, download it, and put it to work.
Appreciate you being here 👊

Live community Q&A recorded Jan 1, 2026—supplement staples, post-race downtime, doubles vs solo intensity, wall ball strategy, and run-volume swaps.

00:00 New Year kickoff + dad life

06:30 Supplement stack basics

18:45 Sauna/ice bath reality check26:40 Post-race reset + reverse taper

36:50 Doubles vs solo + best wall ball method

RMR Training APP (30-day Money Back Guarantee) 💪https://www.rmr.training/rmr-app-yt

Custom race report from RoxOpt 👇https://www.roxopt.com/

Listen to the RMR Training Podcast for more training info

https://open.spotify.com/show/4bk1QHU...

Thanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.

Free HYROX Guides:

🔹 How to Build Your Own HYROX Program
https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

🔹 My Top 5 Favorite Workouts for HYROX
https://www.rmr.training/mt-rushmore

🔹 Improve Your Running for HYROX
https://www.rmr.training/running-for-hyrox-guide

🔹 How to Build a Base of Fitness for HYROX
https://www.rmr.training/hyrox-base-builder-guide

Pick one, download it, and put it to work.
Appreciate you being here 👊

Ryan Kent just went through one of the wildest HYROX stretches we’ve seen:

9 races in ~11 weeks, constant travel, and a full-on mindset rebuild after a tough run of DNFs. In this episode,

Rich Ryan and Ryan break down what that kind of race density does to your body, your training, and (more importantly) your head.We talk about the shift from “win at all costs” to “execute a race you’re proud of,” how confidence gets rebuilt one finish at a time, and the exact mental tools Ryan is using when the race starts whispering “quit.”

If you’ve ever struggled mid-race, felt your identity tied to results, or wondered whether you can still compete hard without being miserable… this one’s for you.

Topics include:

HYROX race strategy, mental resilience, DNFs, mantras, pacing vs. aggression, course speed differences, doubles tactics, and balancing elite competition with real life.

👉 Subscribe for more HYROX training breakdowns, race strategy, and mindset coaching.

Work with the RMR team to build the engine, speed, and strength you need for your next HYROX:👉 https://www.rmr.training/rmr-app-yt

00:00 – Intro + “Welcome to the 40–44 age group” (and the trash talk begins)

08:45 – The truth about racing constantly: why people do it (and why it’s risky)

17:30 – DNFs, quitting, and the comeback rule: don’t open the floodgates

30:10 – Mindset shift: from “I have to win” to “run a race I’m proud of”

42:20 – Mental tools that actually work: mantras (“strong desire”) + “it’s supposed to hurt”

Rich Ryan and elite Hyrox athlete Meg MJ Jacoby break down training, racing, and recovery while balancing real life. From Rich’s first weeks as a new dad to MJ’s return to peak Hyrox form after injury, this episode covers how to train smarter, race less, and improve performance through patience, efficiency, and execution. A must-listen for Hyrox athletes, hybrid competitors, and busy parents chasing PRs.

00:00 – Training realityRich shares how sleep, recovery, and training look in the first weeks of parenthood.

07:15 – Balancing Hyrox, family, and workWhy elite and age-group athletes must “cut the fluff” to perform at a high level.

18:40 – Racing less to get fasterMJ explains why frequent Hyrox races can stall progress and hurt long-term results.

30:10 – Returning from injury the right wayLessons from MJ’s comeback: patience, accountability, and trusting the process.

46:30 – What actually improves Hyrox timesEfficiency, transitions, and small training adjustments that matter most at higher levels.

Unlock pro-level SkiErg and RowErg strategy for HYROX with world-record holder James Hall. Fix your form, choose the right damper, and train smarter for faster race times.

00:03:25 — The Truth About ERG Misinformation

00:06:52 — Ideal Damper Settings & Stroke Rates for HYROX

00:17:10 — SkiErg Efficiency Myths Debunked

00:43:54 — RowErg Strategy: How to Pace Without Blowing Up Your Legs

01:03:40 — Judging Standards, Doping Tests & the Future of HYROX

Work with the RMR team to build the engine, speed, and strength you need for your next HYROX:👉 https://www.rmr.training/rmr-app-yt

Ryan Kent welcomes Jack Driscoll and Colin Steifer to the pod after two weeks of head to head and team racing. They break down the Chicago and Dallas races, dig into why courses will never be truly identical, and talk through how those differences affect times, strategy, and athlete expectations.They also get into how running doubles can prime you for a stronger solo effort, what smart pacing actually looks like in real races, and just how fast elite times can realistically get.

👉 Don’t forget to like, comment, and subscribe for more HYROX recaps, training tips, and behind-the-scenes content.

00:00 – Race Intro & Overview

05:12 – Ryan Kent’s Breakout Performance

11:45 – Jack Driscoll’s Standout Moments

18:30 – Colin Steifer: Strategy & Finish

24:55 – Final Thoughts & What’s Next

Your next PR starts with one simple step: learning how to train the sled the right way.

Join the squad and grab the playbook here:

👉 https://www.rmr.training/the-ultimate-sled-push-playbook

In this episode of the RMR Training Podcast, Rich Ryan sits down with Meg Jacoby fresh off her half marathon PR to unpack what distance racing feels like through a HYROX lens. They compare the “grind” of a half marathon versus the constant high-threshold demand of HYROX, why heart rate behaves so differently in each event, and what that means for pacing and expectations.Sponsored by Roxopt — the #1 HYROX analytics tool to help you train smarter and race better. Free custom report in the show notes. https://www.roxopt.com/00:00 – Roxopt sponsor + intro, Meg fresh off a half marathon PR07:45 – Half marathon “grind” vs HYROX grind: why they feel totally different18:30 – Should HYROX athletes run a half/full marathon to get faster? Real tradeoffs33:10 – Taper talk: why not tapering is “tomfoolery” + how Meg tapered for the half45:20 – Fueling & recovery: gels, carbs per hour, sodium/magnesium, and common mistakes

https://www.roxopt.com/

HYROX elite Rich Ryan breaks down his training evolution—from mastering sleds to dialing in threshold sessions and mindset. A must-listen for athletes chasing faster, smarter racing.

0:00 – Why This Episode Matters
Rich kicks things off solo while Meg and Kent are away racing, sharing why this conversation with strength coach John Patton hits differently—because he’s the one getting grilled this time.

4:20 – Reflecting on His Fastest HYROX Season Yet
Rich talks improvements, racing with confidence, and why going out hard at Worlds wasn’t a mistake—but a milestone.

17:55 – The Sled Push/Pull Blueprint
From fear to domination: Rich breaks down the exact process he used to become one of the strongest sled athletes in the sport, including the 3 pillars of sled training.

36:10 – The Threshold Training Revolution
Rich explains how tracking time in low Zone 4 completely redefined his HYROX fitness—and why these long, grindy sessions might be the key you’re avoiding.

1:07:40 – Mindset, Longevity & What’s Next
How Rich handles pain, avoids overtraining, and stays competitive at 39. Plus, what he’s experimenting with next (VBT, lactate testing, and maybe even VO₂ masks).

Ready to Dominate the Sled? Get Your Free Guide →https://www.rmr.training/the-ultimate-sled-push-playbook

In this episode, we break down two very different race stories with one common theme — resilience. Ryan reflects on his race in Atlanta, where an unexpected obstacle early on forced him to adjust on the fly and test his mindset mid-race. Meanwhile, Meg came out swinging in Maastricht, putting together her best race yet after nearly a year of rebuilding.

We unpack what these performances mean, how each athlete’s training will change (or stay the same), and what lessons you can take into your own prep — whether you’re racing through setbacks or building back stronger.

Check out your personalized HYROX performance analysis at RoxOpt.com
Train with us inside the RMR Training App

00:00 – Intro & Roxop Shoutout
Why race analytics matter and how data helps you become a smarter HYROX athlete.

05:40 – Sled Lane Controversy & Race Frustrations
Kent breaks down the infamous “rippled carpet” issue and how uncontrollable factors affect elite races.

25:15 – Meg’s Training Discipline & Ego-Free Approach
How Meg rebuilt her fitness post-injury through consistency, intentionality, and boring-but-brilliant training.

47:30 – Mindset, Faith, and Overcoming Fear of Failure
Meg opens up about self-doubt, rebuilding confidence, and choosing faith over fear in elite sport.

1:05:00 – Race Strategy, Recovery & What’s Next
Kent and Meg preview Chicago, Dallas, and Anaheim — plus insights on how to stay ready for every start line.

Running is the glue that holds your HYROX together. In this solo episode, I break down exactly how to build race-ready speed and durability with a smarter process: the right mix of threshold work, one weekly compromised run, efficient mechanics, plyometrics, and mobility that actually keeps you moving well on race day.

Grab the free HYROX Running Guide + sample week in the show notes. It’s the blueprint for our new Run 2.0 inside the RMR Training app. Share this with a teammate who needs faster runs and cleaner stations.

What you’ll learn:

Why “just running more” isn’t enough for HYROX

How to pair a run-only quality with a compromised run each week

The underrated strength that runners skip (calves, knees, deep squats)

Efficiency boosters: strides, plyos, hip extension, backward walking

Mobility for the lumbar–pelvic–rib cage system so your form holds under fatigue

If this helps, drop a rating/review and send it to a friend. See you at Dallas/Chicago—let’s go.

00:00 Free HYROX Running Guide + what’s inside Run 2.0

03:10 The “bread recipe” of running: process ingredients

10:25 Runner-specific strength that prevents breakdown (calves, deep squats, knee flexion)

18:40 Compromised running vs. pure run workouts—how to structure both

27:55 Efficiency & mobility stack: strides, plyometrics, hip extension, backward walking

Free Guide for Running for HYROX

https://www.rmr.training/hyrox-running-blueprint

Join the RMR Training App and Use our Running for HYROX 2.0 Programhttps://www.rmr.training/rmr-app-pod

Hybrid athletes, listen up — we unpack the interference effect and how to balance strength and endurance without killing your performance.

00:00 – Intro + Race Prep Talk
Rich, Ryan, and Meg catch up on race schedules, training tweaks, and why “tapering” looks different in hybrid season.

15:45 – The Interference Effect Explained
What happens when you train strength and endurance at the same time — and why hybrid athletes can’t ignore it.

28:30 – How to Train Without Burning Out
Meg breaks down how she structures sessions to balance lifting and running (and why timing matters more than volume).

47:00 – Hypertrophy vs. Strength for HYROX
The crew debates muscle size vs. power — and which lifts actually help race performance.

1:02:50 – Nutrition, Recovery, and Mindset Shifts
Fueling strategies, training the gut, and letting go of old “bodybuilder” habits to perform at your best.

HYROX training got you guessing? In this episode, we break down overtraining vs under-recovering, what coaches really mean by “junk miles,” how to use Zone 2 without losing speed, and the strength work that actually carries to race day. With Meg Jacoby and Ryan Kent, we cover weekly structure, heart-rate pitfalls for beginners, unilateral strength, and practical recovery (sleep, carbs, stress management).

What you’ll learn

How to spot under-recovery before it becomes a plateau

When Zone 2 helps (and when it’s just slow shuffling)

The “gray zone” trap & how to structure hard/easy days

Why individualized PT: blanket advice

Simple recovery wins: sleep, carbs, and non-training stress relief

Chapters

00:00 – Intro + Roxop sponsor, why data matters

07:12 – Surgeon vs. Physio: longevity, back-to-run, unilateral strength

18:45 – “Junk miles” & Zone 2: beginner heart rate, walk/jog strategy, cadence/positions

34:20 – The gray zone trap: stacking intensity, weekly design that actually works

49:05 – Fast fixes: sleep, carbs, stress outlets + race updates (Atlanta, Chicago doubles, Stuttgart)

Work with us

Coaching & programs for HYROX and hybrid athletes—DM or check the link in the show notes.

#HYROX #HybridTraining #Overtraining #Zone2 #RunningTips #StrengthTraining #EnduranceTraining #RMRTraining #MegJacoby #RyanKent