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.comTrain with us inside the RMR Training App00:00 – Intro & Roxop ShoutoutWhy race analytics matter and how data helps you become a smarter HYROX athlete.05:40 – Sled Lane Controversy & Race FrustrationsKent breaks down the infamous “rippled carpet” issue and how uncontrollable factors affect elite races.25:15 – Meg’s Training Discipline & Ego-Free ApproachHow Meg rebuilt her fitness post-injury through consistency, intentionality, and boring-but-brilliant training.47:30 – Mindset, Faith, and Overcoming Fear of FailureMeg opens up about self-doubt, rebuilding confidence, and choosing faith over fear in elite sport.1:05:00 – Race Strategy, Recovery & What’s NextKent 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 HYROXHow to pair a run-only quality with a compromised run each weekThe underrated strength that runners skip (calves, knees, deep squats)Efficiency boosters: strides, plyos, hip extension, backward walkingMobility for the lumbar–pelvic–rib cage system so your form holds under fatigueIf 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 2.003:10 The “bread recipe” of running: process ingredients10:25 Runner-specific strength that prevents breakdown (calves, deep squats, knee flexion)18:40 Compromised running vs. pure run workouts—how to structure both27:55 Efficiency & mobility stack: strides, plyometrics, hip extension, backward walkingFree Guide for Running for HYROX https://www.rmr.training/hyrox-running-blueprintJoin 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 TalkRich, Ryan, and Meg catch up on race schedules, training tweaks, and why “tapering” looks different in hybrid season.15:45 – The Interference Effect ExplainedWhat 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 OutMeg breaks down how she structures sessions to balance lifting and running (and why timing matters more than volume).47:00 – Hypertrophy vs. Strength for HYROXThe crew debates muscle size vs. power — and which lifts actually help race performance.1:02:50 – Nutrition, Recovery, and Mindset ShiftsFueling 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 learnHow to spot under-recovery before it becomes a plateauWhen Zone 2 helps (and when it’s just slow shuffling)The “gray zone” trap & how to structure hard/easy daysWhy individualized PT: blanket adviceSimple recovery wins: sleep, carbs, and non-training stress reliefChapters00:00 – Intro + Roxop sponsor, why data matters07:12 – Surgeon vs. Physio: longevity, back-to-run, unilateral strength18:45 – “Junk miles” & Zone 2: beginner heart rate, walk/jog strategy, cadence/positions34:20 – The gray zone trap: stacking intensity, weekly design that actually works49:05 – Fast fixes: sleep, carbs, stress outlets + race updates (Atlanta, Chicago doubles, Stuttgart)Work with usCoaching & 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 ShoutoutRich 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 ComebackKent 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 HYROXThe 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 ShiftsRich, 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 DebatesThey 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 shoutouts03:49 – 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 gaps26:40 – 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 training12:42 Strength blocks, velocity-based training, and the role of plyometrics28:50 Zone 2 aerobic work, cycling benefits, and how to balance recovery47:10 Structuring quality sessions and maximizing time in Zone 41:08:25 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 idea14:50 The difference between sharp vs gradual tapers27:10 Why a taper isn’t necessary if you only train a few hours a week46:20 How nutrition and carb-loading fit into taper week1:18:15 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 Training08:50 Why Training Twice a Day Isn’t the Answer14:30 The Problem with Focusing Too Much on Run Pace34:50 How to Know the Difference Between Good Tired vs Bad Tired59:40 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 schedules09:45 What we wanted to be growing up (non-athlete edition)18:30 Race-day mantras and mental preparation32:40 Beginner runner mistakes & how to pace properly58:10 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 schedules09:45 What we wanted to be growing up (non-athlete edition)18:30 Race-day mantras and mental preparation32:40 Beginner runner mistakes & how to pace properly58:10 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 Pro04:00 Strength benchmarks: sleds, wall balls, and fatigue tests12:00 Running standards and the 8K time trial rule of thumb24:00 How pacing, efficiency, and strategy change in Pro40:00 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-gJoin the RMR Training App - Brand New 12-Week HYROX Programhttps://www.rmr.training/rmr-app-podWant 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 Matters02:50 The Power of Progressive Overload in Hybrid Training04:30 Why Time-Based Goals Work Better Than Performance Goals08:00 Setting Training Goals You Can Control12:15 Building the Perfect 7-Day Training Week16:50 The 3 Core Elements: Aerobic Work, Strength, and Rest18:45 Where to Place Your Quality Sessions22:30 How to Progress Your Training Week by Week29:30 When and How to Use Deload Weeks35:00 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 & Meg09:35 Key differences in HYROX vs DEKA event structure28:40 Strength, endurance, and pacing strategies for each race47:10 Common mistakes athletes make when switching between events1:11:45 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 training03:45 - Overcoming long-term injuries and what finally worked06:10 - Introduction to erg training as a recovery and performance tool09:30 - Home gym erg equipment rankings: bike, ski, row, and why14:50 - Using the BikeErg for low-impact intensity and FTP progress22:35 - Why the SkiErg matters more than the RowErg on race day28:20 - Structuring weekly erg sessions and matching threshold to running35:40 - 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-Up05:05 What Are “Quality” Sessions, Really?08:50 How to Use Threshold Data Effectively16:30 Why Training at Goal Pace Might Be a Trap22:15 Pacing Discipline and Avoiding Burnout33:30 The Mental Toll of Going Too Hard, Too Often39:00 When to “Sell Your Soul” in a Workout44:00 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 youHow to structure intervals that build speed, power, and toleranceWhen VO2 work makes you stronger… and when it’s just junk volumeAnd how to use it wisely inside group fitness or CrossFit-style programmingRMR Training APP Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2Off- Seasonhttps://www.rmr.training/base-builder-podcastChapters:00:00 Why VO2 Max Intervals Matter for HYROX01:50 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 Work26:00 Should You Use VO2 Max for HYROX? The Real Benefits33:00 The Risks: Burnout, Injury, and Misuse in Group Fitness38:00 How to Periodize VO2 Max Work for Maximum Gain42:00 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-trialIn 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-podcast🔔 Subscribe for weekly HYROX strategy & athlete development content.#HYROX #HybridTraining #RMRTraining #FitnessPodcast00:48 – Breaking down macro, meso, and micro training cycles02:17 – HYROX registration tips & early access through RMR03:00 – Why HYROX races will likely sell out this season06:26 – Kent buys a 20% incline treadmill after one gym workout10:10 – Cold plunges, steam saunas & recovery routines14:55 – Home gym public gym: why hybrid athletes need one16:36 – Periodization 101: how to plan 12–16+ week training blocks34:08 – Two-week microcycles: managing recovery and intensity48:26 – 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 codeHeavy sled push, Zercher carries, and proper footwear talkAddressing weaknesses in movement patterns and running mechanicsPreparing for tougher race-day sledsWhen to rest vs. when to dial in00:00 – Owning Concord & Race Recap01:45 – DEKA Rule Changes and Time Impact04:30 – Breaking Down PRs with New Standards06:50 – Tank Sled Issues & Design Flaws08:15 – Box Stepovers: Safety & Movement Debate10:10 – Planning the 2025 Race Calendar13:30 – What Off-Season Really Means18:00 – Ideal Off-Season Block Length21:00 – Incline Treadmill for Strength & Injury Prevention28:00 – Sled Training Strategy: Load, Footwear & TechniqueBuild a Stronger HYROX Engine This Off-SeasonThe 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-podcast