RMR Training Podcast

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.

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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