RMR Training Podcast

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

RMR Training Podcast returns with Rich Ryan, Meg Jacoby, and Kent breaking down their HYROX season openers, the Boston race recap, Elite 15 controversy, athlete mindset shifts, and new penalty rules shaking up the sport. Hear how top athletes balance performance, pressure, and perspective heading into the 2025 season.👉 Listen now for strategy, stories, and behind-the-scenes HYROX insight!

00:00 – Season Kickoff + Sponsor Shoutout
Rich opens the episode with a nod to Roxop, the game-changing HYROX analytics tool, before catching up with Meg and Kent on their first races of the season.

18:45 – Kent’s Boston Comeback
Kent dives deep into his season opener—how he rebuilt confidence, executed his race plan, and rediscovered his competitive edge after time away from the Elite 15.

49:12 – The Generational Shift in HYROX
The crew debates whether a new wave of young athletes is truly taking over—and what experience, composure, and perspective still bring to the sport.

1:08:03 – Race Mindset and Motivation Shifts
Rich, Kent, and Meg share how their “win or nothing” mentalities have evolved into a more grounded approach—one that fuels longevity and joy in the sport.

1:42:17 – Chalk Controversy and Penalty Debates
They unpack the season’s first major rule dispute, from the chalk scandal to penalty box drama, and how HYROX can create fairer, more transparent standards moving forward.

Subscribe to the RMR Training Podcast for elite-level race breakdowns, athlete mindset talks, and the latest in HYROX strategy.
📲 Available on Spotify, Apple Podcasts, and wherever you listen!

Rich breaks down a wild HYROX weekend in Hamburg—what worked, what didn’t, and how he’ll level up next. Get a candid race-grade on tactics, training, and mindset, plus the exact tweaks he’s making to close the gap on a Worlds spot. Expect steady-pace strategy talk, sleds vs. runs, burpee judging pitfalls, why heavy strength still matters (hello, farmers & lunges), and the 1% mental slip that’s still bugging him.
If you’re chasing your next HYROX PR, this episode gives you actionable pacing ideas, training structure you can steal, and a gut-check on the headspace required to finish strong.
Subscribe for more HYROX breakdowns and grab coaching, programs, and community in the RMR Training app.

00:00 – Welcome from Hamburg + community shoutouts
03:49 – New race tactic: steady pacing vs. “hammer the sleds”
11:17 – Sleds to burpees: gains made, penalties avoided (and what backfired)
19:34 – Training takeaways: threshold running, biomechanics, and heavy strength gaps
26:40 – Mental game & the 1% that slipped: owning the wall balls and the last run

Discover what’s really working in HYROX training—and what isn’t. From strength blocks and aerobic conditioning to biomechanics, recovery, and supplements, this guide breaks down proven strategies to help you perform better on race day.

• 03:15 Why you can’t just copy CrossFit or running principles into HYROX training

• 12:42 Strength blocks, velocity-based training, and the role of plyometrics

• 28:50 Zone 2 aerobic work, cycling benefits, and how to balance recovery

• 47:10 Structuring quality sessions and maximizing time in Zone 4

• 1:08:25 Biomechanics, nutrition tweaks, and the new RMR running program

Avoid the most common taper mistakes before your big race. Learn how to time your taper, balance recovery, manage nutrition, and keep your performance sharp without losing fitness. Essential tips for HYROX, endurance athletes, and anyone chasing peak race-day results.

04:30 Why training through a race isn’t always a bad idea

14:50 The difference between sharp vs gradual tapers

27:10 Why a taper isn’t necessary if you only train a few hours a week

46:20 How nutrition and carb-loading fit into taper week

1:18:15 The mental side of tapering and how to fill extra free time

Welcome back to the RMR Training Podcast! In this Q&A episode, Rich Ryan and Meg Jacoby tackle the biggest training questions straight from the RMR community. We cover the most common mistakes athletes make in HYROX prep, how to stop overthinking your training, why “more” isn’t always better, and how to tell the difference between being productively tired and truly overtrained.

You’ll also hear strategies for balancing training with real life, why consistency beats volume, and some fun debates about building the ultimate HYROX relay dream team.

Whether you’re training for your first HYROX or chasing a podium, this episode will give you insights to train smarter, avoid burnout, and perform at your best.

🔔 Subscribe for more training deep dives, athlete insights, and race-day strategies.
👇 Drop a comment: What’s the biggest thing you’ve overthought in your own training?

⏱️ Timestamps:
00:00 Q&A Intro: Overthinking in HYROX Training
08:50 Why Training Twice a Day Isn’t the Answer
14:30 The Problem with Focusing Too Much on Run Pace
34:50 How to Know the Difference Between Good Tired vs Bad Tired
59:40 Building the Ultimate HYROX Relay Dream Team

In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent answer your biggest HYROX and hybrid training questions. From race-day mantras and pacing strategies for beginner runners to RPE In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent answer your biggest HYROX and hybrid training questions.

From race-day mantras and pacing strategies for beginner runners to RPE vs. heart rate training and the realities of online coaching, this Q&A is packed with practical advice for athletes at every level.

Whether you’re chasing your first HYROX finish or leveling up for the Pro division, you’ll get insights straight from elite competitors and coaches who’ve been in the trenches.

👉 If you’re serious about improving your hybrid fitness, hit Subscribe for weekly strategy episodes, athlete interviews, and training breakdowns.

00:00 Race season updates & athlete schedules

09:45 What we wanted to be growing up (non-athlete edition)

18:30 Race-day mantras and mental preparation

32:40 Beginner runner mistakes & how to pace properly

58:10 RPE vs Heart Rate Training: What’s better for HYROX?vs. heart rate training and the realities of online coaching, this Q&A is packed with practical advice for athletes at every level.

Whether you’re chasing your first HYROX finish or leveling up for the Pro division, you’ll get insights straight from elite competitors and coaches who’ve been in the trenches.

👉 If you’re serious about improving your hybrid fitness, hit Subscribe for weekly strategy episodes, athlete interviews, and training breakdowns.

00:00 Race season updates & athlete schedules

09:45 What we wanted to be growing up (non-athlete edition)

18:30 Race-day mantras and mental preparation

32:40 Beginner runner mistakes & how to pace properly

58:10 RPE vs Heart Rate Training: What’s better for HYROX?

Hey Squad - grab a free guide for how to build your own program (also included is a sample of our new 12-week program) https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

Discover why cross training is the secret weapon for Hyrox athletes. In this episode, we break down the smartest ways to add machines, alternative workouts, and recovery-friendly training into your routine. Learn how to build endurance, protect your body, and find balance so you can train harder, recover faster, and perform better on race day.

00:00 – Balancing life, work, and Hyrox training challenges

10:15 – Why cross training helps build endurance and prevent injury

22:40 – Best cross training tools: incline walking, bike, arc trainer, ergs

36:55 – Programming tips: swapping runs, brick sessions, machine intervals

54:10 – Key takeaways: consistency, recovery, and smarter training choices

Hey Squad - grab a free guide for how to build your own program (also included is a sample of our new 12-week program)

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

Should you race HYROX Open or step into the Pro division? In this episode, the RMR Training team breaks down the key factors—strength benchmarks, running standards, pacing strategies, and realistic expectations—to help you decide when to make the jump. Whether you’re chasing a PR, qualifying for Worlds, or just curious about the challenge, this guide will set you up for success.

00:00 Deciding between HYROX Open and Pro

04:00 Strength benchmarks: sleds, wall balls, and fatigue tests

12:00 Running standards and the 8K time trial rule of thumb

24:00 How pacing, efficiency, and strategy change in Pro

40:00 Who should start in Open, who can jump straight to Pro, and realistic expectations