RMR Training Podcast

Rich Ryan answers some of the biggest HYROX training questions: how to improve running speed, how training should change as you age, when to push hard, ideal body composition, running vs. ERG volume, compromised running, and the best ways to measure HYROX fitness.
5 Timestamp Highlights:
00:00 – How to Get Faster at Running for HYROX
15:26 – How HYROX Training Should Change as You Get Older
28:35 – How Hard Should You Push in Training?
36:24 – Ideal Body Weight & Strength vs. Running Speed
44:46 – Compromised Running & Measuring HYROX Fitness

What does it actually take to race HYROX well? Rich Ryan, Meg Jacoby, and Ryan Kent break down their 12 rules for HYROX racing, covering pacing, suffering, mindset, sled strategy, fueling, race-day preparation, and how to respond when things go wrong. Plus, the crew reacts to the latest HYROX World Championship prize money. Rules of Racing Rules of Racing
12:27 — Suffering Is Not Optional
Why learning to push through discomfort is essential for racing HYROX at your best. Rules of Racing
24:40 — Train Your Race-Day Mindset
Positive self-talk, visualization, and preparing mentally for when your race doesn’t go according to plan. Rules of Racing
38:36 — HYROX Pre-Race Rules
Why Ryan skips music, avoids entering the start corral too early, and believes athletes should start where they truly belong. Rules of Racing
47:25 — The Biggest HYROX Pacing Mistake
Why Run 1 should feel controlled—and why burning through your adrenaline early can destroy the back half of your race. Rules of Racing
51:07 — When Your HYROX Race Goes Wrong
Bad sled? Bad run? Penalty? Leave it behind, adapt, and stay in the fight instead of letting one mistake ruin the entire race.

Ready to train smarter for your next HYROX? Join the RMR Training App for structured programs, expert coaching, daily support, and a global HYROX community built to help you improve every race.https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

Rich Ryan breaks down his HYROX Salt Lake City weekend, including how to fuel, recover, and mentally prepare for back-to-back races. Plus, he shares lessons from his solo and doubles races, his experience with HYROX Young Stars, and an early look at the new Axis hybrid racing shoe.
00:00 – HYROX Back-to-Back Racing: What You Need to Know
02:00 – Recovery & Fueling: The #1 Priority Between Races
21:25 – HYROX Salt Lake Recap: Altitude, Course & Race Strategy
50:20 – Singles to Doubles: Changing the Mindset & Racing with Jack Driscoll
58:55 – Introducing Axis: Rich’s New HYROX Racing Shoe

Meg Jacoby breaks down her comeback win and what it took mentally and physically to return after injury. Ryan Kent shares how smarter training and strength work have changed his fitness, while Rich Ryan joins the conversation on training volume, motivation, recovery, and preparing to race HYROX at altitude..
A real look at what it takes to keep improving, stay healthy, and compete for the right reasons.
06:09 – Ryan Kent’s Strength Gains & HYROX Carryover
10:37 – Meg Jacoby’s Comeback Win & Race Breakdown
23:29 – The Mental Side of Returning From Injury
40:50 – Why Training Smarter Beats Forcing Results
01:01:14 – HYROX Salt Lake & Racing at Altitude
Ready to train smarter for your next HYROX? Join the RMR Training App for structured programs, expert coaching, daily support, and a global HYROX community built to help you improve every race.
https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

How much training is actually enough for HYROX?
Rich Ryan answers listener questions on weekly training volume, Zone 2, progressive overload, tapering, body weight, race-day shoes, and what it really takes to reach the Elite 15. Plus, why doing more isn’t always better—and how to build volume without burning out.
00:01 – How Much Training Volume Do You Really Need?
20:45 – Is It Too Late to Build Elite Aerobic Fitness?
30:40 – Zone 2, HYROX Workouts & Progressive Overload
40:30 – How to Taper for a HYROX Race
48:30 – What It Takes to Become an Elite HYROX Athlete
Ready to train smarter for your next HYROX? Join the RMR Training App for structured programs, expert coaching, daily support, and a global HYROX community built to help you improve every race.https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g