In this episode of the RMR Training Podcast, the full squad dives deep into how they prepare physically and mentally during peak training blocks. From managing stress and optimizing recovery to tapering and strategic race prep, Rich, Meg, and Ryan break down their personal tactics before the HYROX World Championships. Whether you’re a serious competitor or looking to improve your training mindset, this one is loaded with insight.

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⏱️ Chapters
00:00 - Intro: Full RMR squad check-in
02:00 - Altitude & Humidity Training Benefits
04:10 - Heat Training & Hydration Tracking
07:00 - Why Community & Environment Matter During Training
10:30 - How Often Should You Peak in a Training Year?
14:00 - Recovery, Physio, and Avoiding Injury During Peak Blocks
18:30 - Polarized Training: Easy Days Easy, Hard Days Hard
23:15 - Race Specificity & Avoiding New Stimuli Too Close to Race
30:00 - Mental Stress, Uncertainty & Coping Before Big Events
42:00 - Controlling Life Variables & Not Over-Isolating During Prep
50:00 - RMR Squad Goals at HYROX Worlds & Doubles Strategy

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#HYROX
#HybridAthlete
#RMRTraining
#PeakPerformance
#RaceDayPrep

Elite 15 athlete Rich Ryan breaks down the true fundamentals of HYROX performance. If you want better results, it’s time to stop skipping steps. From movement quality to training structure, Rich outlines what every HYROX athlete should know—but most overlook. Whether you're new to HYROX or chasing a World Championship spot, this episode delivers insight into how to optimize your performance, stay consistent, and train smarter. #HYROX #rmrtraining #hyroxtraining

Chapters:

Rich Ryan and Meg Jacoby break down how nutrition plays into top-end HYROX training and recovery. From early morning fueling strategies to post-workout recovery and supplement protocols, this episode is packed with real-life application. They share what works, what to avoid, and how their approach to eating has evolved over time to meet the demands of elite-level performance.

Chapters:
00:00 - How Rich and Meg approach fueling before a session
10:00 - Carbs, fasted training, and fueling mistakes
18:00 - Recovery protocols and smart supplement timing
30:00 - How calorie intake changes based on training load
40:00 - Easy nutrition wins for high performers
48:00 - Sleep, caffeine, and daily routine optimization

#HYROX #HYROXTraining #NutritionForPerformance #RMRTraining #RichRyanHYROX #MegJacobyHYROX #HybridAthlete #HYROXPodcast

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From OCR grit to Hyrox grind — lessons, pivots, and personal evolution. 💪 Tune in for raw insights, training takeaways, and what’s next in hybrid racing.#RMRTraining #RaceBrain #HyroxVsOCR #FitnessJourney
00:01 “This episode of RMR Training Podcast is brought to you by RoxOpt…get your free race report.”

#Roxopt​01:02 “I was just a guest on the fantastic podcast called the Running Public…deep dive on hybrid training.”#NewEpisode ​05:26 “Race Brain exists now as a media platform…multiple verticals covering hybrid with OCR options.”#RaceBrain ​08:13 “We realized we were being critical because we were unhappy…it’s time to pivot with positivity.”#GrowthMindset ​11:52 “I live just outside of Denver, in Arvada.”#ArvadaCO ​16:06 “I’m probably about 2 percent less body fat than during my OCR days.”#FitnessGoals ​20:09 “OCR is skill-based running…Hyrox is more about sustained power output on flat.”#HyroxVsOCR ​34:23 “Up front there was arrogance: we thought we’d crush Hyrox without changing anything.”#StartSmart ​39:42 “The volume of intensity I was building wasn’t nearly enough to sustain a full Hyrox.”#MuscleMatters ​43:07 “It felt like classic OCR survival mode…muscular fatigue took over.”#MuscleFatigue ​46:14 “Hyrox punches you with one station like a double sandbag in OCR—brutal.”#BeastMode ​53:35 “Long tempo sessions force you to get efficient on transitions and pacing.”#TrainSmart ​

In this episode of the RMR Training Podcast, Rich Ryan and Hyrox champion Meg Jacoby dive deep into how to mentally prepare for Hyrox and other endurance races. From visualization strategies and dialing in your training to overcoming injury setbacks, this episode is packed with elite-level tips to help you train smarter and race stronger.

🚀 Whether you're heading to the Hyrox World Championships or preparing for your next local event, learn how top athletes think, train, and perform under pressure.

✅ Topics Covered:

How to build mental confidence through training

The role of visualization in race preparation

Injury recovery and staying focused during setbacks

Training smarter with movement quality and proper warm-ups

Dialing in race-week nutrition and recovery

How to structure training around race-day timing

🔔 Don’t forget to subscribe and drop a ⭐️⭐️⭐️⭐️⭐️ review on Spotify!

⏱️ Timestamps & Highlights:
00:00 – Intro & Sponsor Shoutout (Rocks Opt & RMR App)
01:41 – Meg's food poisoning story before a race
04:00 – Deciding to skip London race to prioritize health
06:59 – Race day culture in the UK vs the US
07:34 – Mental prep: Process-based confidence building
10:00 – Visualizing the World Championships
14:14 – Controlling the controllables in training
15:17 – Warming up and injury prevention strategies
19:03 – Race-week warmup & movement quality tips
23:15 – Age vs movement efficiency: what's really slowing you down?
26:30 – How elite athletes structure their workouts around peak performance
27:01 – Adjusting training to match race-day schedule
31:26 – Race-weight strategy and nutrition cleanup
35:57 – Should age-group athletes try to cut weight?
38:09 – Fueling vs under-eating before a major race
42:32 – Visualization strategies for high-pressure races
47:04 – Accepting and owning your own race strategy
51:01 – Turning visualizations into tactical workouts
52:37 – How to mentally show up for your workouts
54:48 – Recovery days, rest, and staying excited for training
57:06 – Matching mental state to physical readiness
58:00 – Calm vs intense mindset: which one are you?


#Hyrox #HyroxTraining #RMRPodcast #MegJacoby #RichRyan #RaceDayMindset #EnduranceTraining #FunctionalFitness #AthleteMindset #InjuryRecovery #StrengthAndConditioning #RacePrep #VisualizationTechniques #HyroxWorldChampionship #OCRTraining #EliteFitness

In this episode, Rich and Ryan sit down to talk shop after their showdown at HYROX Miami Doubles.

They break down next steps in training, how their approach to training has evolved over the years, where they see HYROX heading on the competitive front, and a lot more.

• How to optimize recovery when racing back-to-back
• Pro tips for training through multiple events
• Race strategy breakdowns & mistakes to avoid
• Altitude training and peak performance prep
• Doubles vs Singles performance training advice

⏱️ Timestamp Highlights (Chapters):

0:00 - Intro & Sponsor (Rocks Opt) 1:01 - HYROX Worlds Prep: 8 Weeks Out! 1:41 - Life Balance: Kids, Family & Racing Chaos
 6:01 - Training for Multiple HYROX Races in One Block
 7:12 - Breaking the Pro Doubles World Record
 9:01 - Running Pace Breakdown & Strategy
 11:08 - The Secrets to a Clean, Fast Race
 13:55 - Training Tweaks & Workout Recommendations
 17:00 - Staying Mentally Tough in Team Events
 22:15 - Altitude Training for Peak Performance
 26:04 - Rethinking Training Focus for Doubles
 29:44 - HYROX Qualification & Season Planning
 34:08 - Are HYROX Courses Fair & Consistent?
 41:07 - Evolution of Sled Difficulty & Course Layouts
 48:22 - Could Anyone Break 50 Mins Solo in HYROX?
 51:09 - The Future of HYROX Athletes & Youth Talent
 56:41 - Doubles Strategy, Transitions & Mind Games
 58:13 - Recovery, Ice Tubs, & Who’s a Threat at Worlds?

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We broke the Pro Doubles World Record in Miami 🏆 and I’m breaking down the entire race: our strategy, pacing, mindset, and what this means for singles racing. If you’re running Hyrox doubles or aiming for Elite 15, this episode is a deep dive into how to think and train like a pro team.

Covered:

• The impact of racing at 9PM 🕘
• How to pair with the right doubles partner 👯‍♂️
• Our exact splits and pacing vs threshold training 📊
• What we learned for the upcoming Atlanta singles race 🔥

Want your own Hyrox race report? ➡️ Rocks Opt (link in show notes)

Download the RMR Training App — still 8 weeks out from Hyrox Worlds!

⏱️ Timestamps:

00:00 - Sponsored by Rocks Opt
 00:52 - Hyrox Worlds prep & RMR App
 01:45 - Why I’m solo today
 02:48 - Racing at 9PM & post-race fatigue
 04:00 - Travel recovery tip: Orthomol supplement
 04:59 - What we’re covering today: singles vs doubles breakdown
 06:33 - What is Elite 15 Pro Doubles?
 08:02 - Our team history + prior record attempts
 09:10 - How to choose the right doubles partner
 10:30 - Matching archetypes & training style
 11:43 - Miami Race Recap: New World Record time
 13:07 - Run strategy and threshold pacing
 16:55 - How to calculate actual run pace in Hyrox
 18:26 - Using VDOT to project race pace
 22:11 - Projecting singles pace from doubles
 25:00 - Doubles strategy: run chill, then hammer
 27:05 - Reviewing all 8 runs
 28:00 - Station-by-station breakdown
 29:13 - Sled push strategy
 31:41 - Sled pull hiccup and lesson learned
 33:45 - Going all-in on burpee broad jumps
 36:01 - Row pacing and split strategy
 37:05 - Chalk, gloves, and grip for farmers carry
 38:02 - Our lunge station weak spot
 39:00 - Wall ball strategy: 60/40 split
 41:04 - Final reflections & next goal: sub-48?
 42:38 - Course density & racing conditions
 43:45 - Post-race tips: food, packing, and sleep
 44:57 - Thanks and wrap up

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In this episode of the RMR Training Podcast, Rich and Kent dive deep into Hyrox pacing strategy — when to push, when to hold back, and how to avoid the classic mistake of going out too hard. Whether you’re a first-timer or looking to shave minutes off your time, this one’s packed with actionable insights.

[00:01] – Sponsored by Rocks Opt: New analytics tool for Hyrox athletes.

[01:02] – Rich introduces the show, Kent shares newborn dad life updates.

[05:10] – Main topic kicks off: Why pacing matters in Hyrox.

[06:37] – Respecting the format of the race to avoid being "smashed."

[07:02] – Why people start too fast: adrenaline, energy, and spectators.

[09:44] – Where athletes typically hit the wall — sled push or burpees.

[13:03] – How fast should you run that opening run?

[14:00] – Heart rate vs RPE: What’s the better pacing guide?

[18:51] – Using 5k time trials to structure pacing training.

[23:02] – The mental pacing check: “Could I hold this for an hour?”

[25:43] – Why hope is not a pacing strategy.

[27:45] – Executing a controlled race to actually show your fitness.

[29:27] – RPE scale as a pacing strategy — starting at a 6/10.

[34:08] – Learning to feel RPE and listening to the body.

[36:07] – How to train to recognize effort zones by feel.

[39:04] – Connecting pace, HR, and RPE for smarter training.

[40:01] – SkiErg pacing: 2k pace +10 seconds per 500m is safest.

[44:01] – Run after the ski is a trap — stay chill!

[45:03] – Pacing the sled push by feeling your HR and leg fatigue.

[46:51] – If you hit your redline, back off — don’t try to hold it.

[51:06] – Sled pull: manage form, rhythm, and don't rush resets.

[53:59] – Shoes matter: traction is critical for sled pull efficiency.

[54:45] – Post-sled-pull run: back off and recover.

[55:03] – Burpee broad jumps: how pacing earlier impacts this station.

[57:03] – Knee-up technique to control heart rate and form.

[59:26] – After burpees, you’re in it. Now it’s just about holding on.

[01:01:04] – Rich’s marathon tip applied to Hyrox: “Decide to race after burpees.
RoxOpt - Custom Race Analytics
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#Hyrox #HybridAthlete #HyroxTraining #PacingStrategy #HyroxTips #HyroxPodcast #RMRTraining

In this episode, the RMR squad — Rich Ryan, Ryan Kent, and Meg Jacoby — dive into a mix of training tips, their experiences at the ESN Games, and insights into building strength and endurance. From discussing the benefits of zone two training on machines to Meg’s victorious performance at the ESN Games, this episode is packed with practical advice for hybrid athletes. Plus, stay tuned as they share upcoming race plans and more!

Chapters:

1. Introduction & Upcoming Miami Reunion (0:00)
   The crew catches up and talks about their plans for the upcoming reunion in Miami, reminiscing about their last meet-up.
2. Zone Two Training on Machines (2:00)
   Meg and Rich share their thoughts on using the ski and row for zone two work and how it benefits their endurance and performance.
3. Aerobic Conditioning: Low-Impact Strategies (4:00)
   Ryan Kent talks about his aerobic conditioning on the assault bike, ski, and row, especially after a long trail run, and how it aids recovery.
4. Training for Technique: Rowing with Perfect Form (6:00)
   Rich discusses his new approach to rowing 2k daily with perfect form, focusing on maintaining good mechanics even under fatigue.
5. ESN Games Recap: Meg’s Experience (8:00)
   Meg Jacoby breaks down her performance at the ESN Games, highlighting the challenges of heavy farmers carries, sandbag lunges, and mental toughness throughout the race.
6. Heart Rate Data and Race Intensity (16:30)
   Meg shares her heart rate data from the ESN Games, explaining how she stayed in zone 5 for most of the race despite the heavy lifts and short sprints.
7. Post-Race Reflections and Mental Recovery (18:30)
   The squad discusses their experiences with recovery, both physical and mental, and how it feels to get back into competition after injuries.
8. Preparation and Strategies for Upcoming Races (23:00)
   Rich talks about his upcoming mixed doubles race in Miami, with a focus on the athletes he'll face and the strategies he'll use to prepare.
9. The Hybrid Athlete Mindset: Balancing Strength & Endurance (28:00)
   The group discusses the hybrid athlete approach, how it combines strength and endurance, and why the training process is just as rewarding as the race itself.
10. The Value of Mental Toughness and Training for Discomfort (37:00)
    The crew explores the importance of mental toughness, pushing boundaries, and testing your limits — all while preparing for different types of athletic challenges.
11. Closing Thoughts & Wrap-Up (56:00)
    The squad reflects on the importance of preparation and training, wrapping up the episode with a lighthearted goodbye and a reminder to stretch!

📩 Want to Train Like a Pro? Check out the RMR App 

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Rich Ryan is flying solo on this one and diving deep into a stack of HYROX training questions straight from the community. 

This episode covers how to break through performance plateaus, recover from lunges without wrecking your body, build mental toughness, and avoid overtraining—all with actionable insights and real-world experience. If you’re training for HYROX and want to level up, this one is packed with gold.

⏱️ Chapters & Timestamps:

[04:06] How to Break Through a Performance Plateau
[16:08] How to Recover from Lunges & Build Lunge Durability
[20:32] How Much Mental Toughness Does HYROX Really Take?
[25:03] When to Empty the Tank & How to Time Your Kick
[33:07] Signs of Overtraining – What to Look For
[40:54] How to Gain Muscle Without Gaining Fat (Real Talk)
[45:03] Using Heart Rate to Pace HYROX – Pros, Cons & How to Practice

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 #Hyrox #HybridRacing #EnduranceTraining #StrengthTraining #FitnessTips #OCR #AthleteLife #RichRyan #Running #HyroxTraining #RaceDay #HyroxTips #GymWorkout