Training and racing conversations for the HYROX, and Hybrid athletes. The RMR Training podcast features elite coaches and world-champion athletes Rich Ryan, Meg Jacoby, and Ryan Kent.
Training and racing conversations for the HYROX, and Hybrid athletes. The RMR Training podcast features elite coaches and world-champion athletes Rich Ryan, Meg Jacoby, and Ryan Kent.
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 Misinformation00:06:52 — Ideal Damper Settings & Stroke Rates for HYROX00:17:10 — SkiErg Efficiency Myths Debunked00:43:54 — RowErg Strategy: How to Pace Without Blowing Up Your Legs01:03:40 — Judging Standards, Doping Tests & the Future of HYROXWork 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
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-runnin...
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
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
Grab a free guide on how to build your own HYROX training program 👇https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g
Join the RMR Training App - Brand New 12-Week HYROX Program
https://www.rmr.training/rmr-app-pod
Want to know how to build a complete Hyrox training program from scratch? In this episode of the RMR Training Podcast, Rich Ryan walks you through everything—from choosing the right timeline, setting training-based goals, and organizing your week, to layering in progression and managing rest days.
If you're feeling overwhelmed by how to structure your training, this episode gives you the exact roadmap to follow.
Whether you're training for your first race or chasing a new PR, this episode will help you train smarter and progress faster—without burnout.
🔔 Subscribe to the channel for more solo strategy episodes and athlete interviews.
👇 Drop a comment: What’s your biggest challenge when it comes to building your training week?
00:00 Introduction & Why Structured Training Matters
02:50 The Power of Progressive Overload in Hybrid Training
04:30 Why Time-Based Goals Work Better Than Performance Goals
08:00 Setting Training Goals You Can Control
12:15 Building the Perfect 7-Day Training Week
16:50 The 3 Core Elements: Aerobic Work, Strength, and Rest
18:45 Where to Place Your Quality Sessions
22:30 How to Progress Your Training Week by Week
29:30 When and How to Use Deload Weeks
35:00 Final Thoughts: Trust the Program & Adjust with Intention.
https://www.rmr.training/rmr-app-yt, https://www.rmr.training/base-builder-youtube
What’s harder — DEKA or HYROX? In this episode, Ryan Kent and HYROX World Champion Meg Jacoby break down the real differences between the two biggest names in hybrid fitness.
We cover event structure, pacing, strength demands, mental approach, and how to train for both without burning out. Whether you’re chasing a PR or just curious which event is right for you, this deep dive has you covered.
Timestamps Highlights:
00:00 Intro and catching up with Ryan & Meg
09:35 Key differences in HYROX vs DEKA event structure
28:40 Strength, endurance, and pacing strategies for each race
47:10 Common mistakes athletes make when switching between events
1:11:45 Mental approach for 30–45 min races vs 60–90 min races.
https://www.rmr.training/rmr-app-yt,
https://www.rmr.training/base-builder-youtube
#HYROX #DEKAFIT #HybridFitness #RaceStrategy #EnduranceTraining
Discover the ultimate guide to erg training for HYROX athletes. Rich Ryan and Meg Jacoby dive into SkiErg, RowErg, and BikeErg strategies, recovery tips, equipment rankings, pacing insights, and how to avoid common form mistakes. Whether you're a beginner or elite, this episode is packed with practical advice to level up your erg game and race performance..
00:01 - Return of the Meg: Meg’s walkout song and return to training
03:45 - Overcoming long-term injuries and what finally worked06:10 - Introduction to erg training as a recovery and performance tool
09:30 - Home gym erg equipment rankings: bike, ski, row, and why
14:50 - Using the BikeErg for low-impact intensity and FTP progress
22:35 - Why the SkiErg matters more than the RowErg on race day
28:20 - Structuring weekly erg sessions and matching threshold to running
35:40 - Threshold testing on ergs using the 5K as a baseline51:25 - Common form mistakes on the SkiErg and RowErg (and how to fix them)
1:07:00 - Stroke rate, damper settings, and how they translate to race performance
In this episode of the RMR Training Podcast, Rich Ryan, Meg, and Kent dive deep into one of the most misunderstood aspects of Hyrox prep: intensity. From dialing in your threshold pace to avoiding the “train harder not smarter” trap, this conversation is full of gems on how to level up without burning out. Whether you're chasing podiums or PRs, this is a masterclass in doing the work right.
Chapters:
00:00 Intro & Team Catch-Up
05:05 What Are “Quality” Sessions, Really?
08:50 How to Use Threshold Data Effectively
16:30 Why Training at Goal Pace Might Be a Trap
22:15 Pacing Discipline and Avoiding Burnout
33:30 The Mental Toll of Going Too Hard, Too Often
39:00 When to “Sell Your Soul” in a Workout
44:00 Easy Runs, Strength Days, and Real RecoveryIf you’re serious about building sustainable fitness for Hyrox or hybrid racing, this one’s for you.🔔
Subscribe for more practical insights from coaches in the trenches.👇
Drop a comment—what intensity mistake have you made in training?https://www.rmr.training/rmr-app-yt, https://www.rmr.training/base-builder-youtube