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.
VO2 max intervals are flashy, hard, and wildly misunderstood. In this solo episode, I break down how to actually use VO2 max work to boost your HYROX performance without burning yourself into the ground.
You’ll learn:
What VO2 max training actually is (and what it's not)
Why your heart rate data might be lying to you
How to structure intervals that build speed, power, and tolerance
When VO2 work makes you stronger… and when it’s just junk volume
And how to use it wisely inside group fitness or CrossFit-style programming
RMR Training APP Podcast
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RMR Training App- Community
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Off- Season
https://www.rmr.training/base-builder-podcast
💥 Chapters:
00:00 Why VO2 Max Intervals Matter for HYROX
01:50 What Zone 5 Feels Like (Hint: It’s Not 45 Minutes Long)
06:00 How to Test Your True VO2 Max (Ramp Test & Lab Tips)
10:00 VO2 Max vs Lactate Threshold — What’s the Difference?
15:00 Pacing, RPE, and How Fast Is “Fast Enough”?
20:00 How to Program Intervals That Actually Work
26:00 Should You Use VO2 Max for HYROX? The Real Benefits
33:00 The Risks: Burnout, Injury, and Misuse in Group Fitness
38:00 How to Periodize VO2 Max Work for Maximum Gain
42:00 Final Take: Do Less, But Do It Right
💪 Want it done for you? Check out the RMR Training App for structured programs that take the guesswork out of training.
#HYROX #VO2Max #EnduranceTraining #RMRTraining #FitnessPodcast
Start your FREE 14-day trial of the RMR Training App — available until July 17th:https://www.rmr.training/base-builder-nurture-trial
In this episode, Rich Ryan is joined by Meg Jacoby and Ryan Kent to break down the biggest takeaways from the 2024/25 HYROX season. From mental resilience to physical preparation, they reflect on what it really takes to perform at the highest level — and how you can apply those insights to your own HYROX journey.
Whether you're chasing your first sub-80 or fighting for a World Championship slot, this episode delivers practical advice and hard-earned lessons that will set you up for a breakthrough season in 2025/26.
What we cover:– What the best athletes learned this season– The mental effort required to perform under pressure– Training habits that separate good from great– How to adjust your physical and mental approach for next season– Tips for staying focused and building long-term progress
🎧 Subscribe, review, and follow the show for more deep dives into HYROX strategy, training, and performance.
In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down the fundamentals of long-term HYROX training from macro to meso to micro cycles. They explore how to effectively structure your offseason and in-season blocks, share their own approaches to gym upgrades and incline treadmill training, and explain why extending your microcycle beyond 7 days might unlock your next fitness breakthrough. Whether you're a HYROX athlete planning for Dallas or building toward peak performance for February races, this is your blueprint for intelligent, periodized training.
👉 Learn how to plan your year, stay consistent, and peak at the right time with thoughtful programming. https://www.rmr.training/base-builder-youtube
🔔 Subscribe for weekly HYROX strategy & athlete development content.
#HYROX #HybridTraining #RMRTraining #FitnessPodcast
00:48 – Breaking down macro, meso, and micro training cycles
02:17 – HYROX registration tips & early access through RMR
03:00 – Why HYROX races will likely sell out this season
06:26 – Kent buys a 20% incline treadmill after one gym workout
10:10 – Cold plunges, steam saunas & recovery routines
14:55 – Home gym public gym: why hybrid athletes need one
16:36 – Periodization 101: how to plan 12–16+ week training blocks
34:08 – Two-week microcycles: managing recovery and intensity
48:26 – Strength splits, machine focus & offseason programming tweaks
Off-season training is here—how are you maximizing your time? In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down what it really means to take an “off-season” in HYROX and DEKA.
From adjusting sled training for tougher carpet conditions to dialing in your running form and exploring incline treadmill benefits, this conversation offers a masterclass on how to train smarter between races. Whether you’re building strength, fixing movement patterns, or planning your upcoming race calendar, there’s something here to apply today.
Don’t waste the off-season—build the foundation to crush next year.
✅ Key Takeaways:
How to structure your off-season (and how not to)
Why incline running might be your cheat code
Heavy sled push, Zercher carries, and proper footwear talk
Addressing weaknesses in movement patterns and running mechanics
Preparing for tougher race-day sledsWhen to rest vs. when to dial in
00:00 – Owning Concord & Race Recap
01:45 – DEKA Rule Changes and Time Impact
04:30 – Breaking Down PRs with New Standards
06:50 – Tank Sled Issues & Design Flaws
08:15 – Box Stepovers: Safety & Movement Debate
10:10 – Planning the 2025 Race Calendar
13:30 – What Off-Season Really Means
18:00 – Ideal Off-Season Block Length
21:00 – Incline Treadmill for Strength & Injury Prevention
28:00 – Sled Training Strategy: Load, Footwear &
TechniqueBuild a Stronger HYROX Engine This Off-Season
The off-season is your opportunity to make real gains.
Our Base Builder Program is built for HYROX athletes who want to improve running mechanics, get stronger for sleds, and fix the weaknesses that show up on race day.
Come into the next season ready to perform.
👉 Start your build: https://www.rmr.training/base-builder-nurture-g
This episode dives deep into the behind-the-scenes of the most competitive HYROX Doubles race to date. Rich Ryan and Ryan Kent break down strategy, heartbreak, and everything in between—from equipment malfunctions and race-altering injuries to the psychological battles of high-stakes team racing. If you’re serious about HYROX performance, this episode delivers every raw detail.➡️ Learn how to train smarter and race harder:
https://www.rmr.training/train-smarter-for-hyrox-instagram
#HYROX #HYROXWorldChampionship #RMRTraining #HybridAthlete #HYROXRecap #RyanKent #PodiumFinish #FunctionalFitness #HYROXDoubles #RichRyan
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Hyrox World Championship — Rich Ryan shares his raw, honest experience after a tough weekend in Chicago. From fine-tuning his race strategy and navigating controversy over the sleds, to wrestling with disappointments and growing through community, this episode is a must-watch for anyone passionate about competition, resilience, and high performance.#Hyrox #HyroxWorldChampionship #FitnessCompetition #FunctionalFitness #FitnessGoals #RichRyan #RMRTraining #WorkoutMotivation #FitnessJourney #BehindTheScenes
0:01 Introduction — Rich Ryan’s raw reflection after Hyrox World Championship
0:16 Our team’s weekend recap: Meg, Ryan, and Rich
1:42 The importance of the off-season for big performance gains
4:19 Why the off-season sets you up for your best year
7:04 Breaking down training: specificity vs broadening fitness
10:47 Showing up at your best for your A-race
16:02 Rich’s aggressive race strategy and its execution
21:19 The role of practice and fine-tuning your approach
23:58 Sled controversy — What really happened with the sleds?
26:06 Inspection and warming up with the sleds
31:15 The Hyrox team’s response and promises for future fairness
35:04 Rich’s growing optimism in Hyrox’s ability to learn and improve
39:04 Dealing with disappointments — not everything goes your way
42:04 Rising above and navigating tough emotions after the weekend
44:04 Connection with the community — What makes this sport special
45:20 What’s up next for Rich — training, lifting, and growing for the future🔥
Train Smarter for HYROX!
🔥Don’t leave your performance up to chance. Get expert guidance, structure, and community support to reach your full potential on race day.
➡ Start training smarter today — visit rmr.training/train-smarter-for-hyrox
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In Episode of the RMR Training Podcast, Meg Jacoby opens up about her emotional decision to withdraw from the HYROX World Championship, sharing insights on injury management, mental health, and long-term athletic longevity. The full crew — Rich Ryan, Ryan Kent, and Meg — dives deep into race week routines, elite mindset strategies, and the tactical prep needed for world-class performance. If you're an athlete preparing for a major competition or just love inside access to the HYROX elite, this one's for you.Chapters:
00:00 Full squad check-in
02:26 Meg Jacoby announces World Championship withdrawal
34:40 Mental prep: Visualization, media blackout, and routines41:00 Pre-race day strategies and playlist rituals
50:00 Pro tips for race day logistics and mindset clarity
RMR Training APP Podcast
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How do elite Hyrox athletes taper for the biggest race of the year? In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down everything you need to know about tapering—when to start, what to reduce, and how to stay mentally locked in. Whether you're preparing for the Hyrox World Championships or your next A-race, this conversation covers it all—from strength and endurance to psychology and recovery. Tune in and taper smarter.00:00 Intro and Meg Jacoby's NYC Takeover01:30 Worlds Prep and Altitude Training in North Carolina06:45 Prize Money, Doubles Strategy & Relay Controversy13:00 Tapering Basics: When to Start and Why It Matters17:40 Who Benefits Most from a Taper?24:00 The Psychology Trap of Tapering29:00 Week-of Taper Plan: Monday to Friday Breakdown43:00 What NOT to Do During Race Week#HyroxTraining #TaperWeek #RMRTrainingPodcast #HyroxWorldChamps #HybridAthlete #RaceWeekPrep #TaperTips #EnduranceTraining #StrengthAndConditioning #HyroxDoublesRMR Training APP Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training...RMR Training APP Youtubehttps://www.rmr.training/rmr-app-yt
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.
🔔 Subscribe for weekly HYROX and hybrid racing content!
⏱️ 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:
00:00 – Why Fundamentals Matter02:04 – Skill vs. Knowledg07:48 – Movement Quality14:30 – Running as a Skill21:52 – Strength Under Load23:10 – Building a Real Training Base38:40 – What to Focus on Now
Colorado HYROX Weekend with Eric Hinman
https://www.rmr.training/hyrox-training-weekend
RMR Training App
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
RMR Training App- Community
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RoxOpt - Custom Race Analytics
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.”
#Roxopt01:02 “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.
⏱️ 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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RoxOpt - Custom Race Analytics
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:
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
RMR Training APP Podcast
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RMR Training APP Youtube
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RoxOpt - Custom Race Analytics
RMR Training Instagram
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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RMR Training App- Community
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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:
📩 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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Get your custom race report from RoxOpt here
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RMR Training Instagram
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#Hyrox #HybridRacing #EnduranceTraining #StrengthTraining #FitnessTips #OCR #AthleteLife #RichRyan #Running #HyroxTraining #RaceDay #HyroxTips #GymWorkout
Rich goes solo to deliver his thoughts on the state of HYROX training. He goes deep on some of the things he believes will move the needle in HYROX and other things that you can avoid.
RMR Training APP & Community 👇
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RMR Training APP Youtube
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RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)
https://pages.rmr.training/rryt
RoxOpt - Custom Race Analytics
Resolute Coffee
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ESN Sports Nutrition (UK/Europe Only)
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Resolute Coffee (RR20 for 20% off)
Join Rich Ryan, Ryan Kent, and Meg Jacoby as they recap the boys experiences at the latest race in Glasgow.
Discussing everything from race strategies and performance metrics to overcoming mental and physical challenges.
In this episode, they share personal insights on managing race prep, the importance of sleep and nutrition, and the unique experiences of racing internationally.
Chapters:
