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.

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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

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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.

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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