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.
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
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
https://www.rmr.training/rmr-app-pod
RMR Training App- Community
https://www.rmr.training/rmr-training-app-2
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
RMR Training App & Community
https://www.rmr.training/rmr-training-app-2
TheFeed.com
https://thefeed.com/
Get your custom race report from RoxOpt here
https://www.roxopt.com/
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
RMR Training App- Communityhttps://www.rmr.training/rmr-training...
RMR Training APP 7-Day Trialhttps://strivee.app/marketplace/plan/...
TheFeed.com https://thefeed.com/
Get your custom race report from RoxOpt herehttps://www.roxopt.com/
RMR Training Podcast https://open.spotify.com/show/4bk1QHU...
RMR Training Instagram / rmr.training
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
https://www.rmr.training/rmr-app-podRMR Training App-
Community
https://www.rmr.training/rmr-training-app-2RMR Training APP Youtubehttps://www.rmr.training/rmr-app-yt
RoxOpt - Custom Race Analyticshttps://www.roxopt.com/RMR Training
https://www.instagram.com/rmr.training/https://www.rmr.training/train-smarter-for-hyrox-instagram
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
RMR Training App- Community
https://www.rmr.training/rmr-training-app-2
RMR Training APP Youtube
https://www.rmr.training/rmr-app-yt
#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
https://www.rmr.training/rmr-training-app-2
RoxOpt - Custom Race Analytics
