RMR Training Podcast

How much is sleep actually affecting your HYROX performance?
Rich Ryan sits down with Dr. Rafael Zuswadegi to break down sleep, recovery, jet lag, melatonin, circadian rhythm, and the strategies athletes can use when traveling for HYROX races. They also dive into sleep wearables, screen time, cooling mattresses, cold plunges, supplements, and which popular sleep hacks are actually worth trying.
If you’re racing HYROX overseas, preparing for World Championships, or simply trying to recover and perform better, this episode gives you practical ways to make sleep one of your controllables.
02:16 – Melatonin, circadian rhythm & jet lag
14:43 – How to sleep on flights before a HYROX race
20:38 – How poor sleep impacts athletic performance
36:53 – The best sleep environment for recovery
57:40 – Ranking popular sleep hacks for athletes
https://www.rmr.training/

Rich breaks down how his HYROX training has evolved—from high-mileage running and double-threshold experiments to the Zone 4 strategy that produced his biggest breakthroughs. He also explains why he is skipping the Hamburg Major, choosing long-term development over scrambling for qualification points, and what he is changing to become faster, stronger, and more competitive this season.
00:00 Why the Hamburg Major changed Rich’s race plans
08:05 The early training mistake that inspired HYROX tempos
22:40 Double threshold, overtraining, and declining performance
39:15 The Zone 4 breakthrough that transformed his racing
54:20 Building speed, strength, and a higher athletic ceiling

What does it really take to compete at the highest level in HYROX while balancing family, coaching, and everyday life?
In this episode of the RMR Training Podcast, Rich Ryan, Ryan Kent, and Meg Jacoby share an honest behind-the-scenes conversation about offseason training, injury recovery, strength progression, race preparation, parenting, and the mental challenges of staying competitive in HYROX. If you're training for your next HYROX race, this episode is packed with practical insights and relatable conversations.
👍 Like, subscribe, and leave a 5-star review to support the podcast!

00:00 – Offseason updates, strength training & injury recovery
12:00 – Balancing HYROX, coaching, careers & family life
25:05 – The reality of being a full-time athlete and coach
45:08 – Heat training, race preparation & building mental toughness
59:20 – HYROX race strategy, pacing, wall balls & finishing strong

Training in hot and humid conditions can wreck your pace, heart rate, hydration, and recovery—but it can also make you a stronger athlete when managed correctly.
Rich Ryan and Ryan Kent break down how dew point affects running performance, when to move a quality workout indoors, how to adjust intervals without losing the purpose of the session, and the best cooling and hydration strategies for summer training. They also discuss heat acclimation, super shoes, running durability, and ideas that could make HYROX racing even more unpredictable.
Timestamp Highlights
00:00 Understanding humidity, dew point, and running performance
09:16 When to train outside versus using the treadmill
17:14 How heat acclimation changes your body
20:15 Adjusting intervals, recovery, and pace in extreme heat
43:31 How HYROX could become more unpredictable and exciting

https://community.lawrencevanlingen.com/checkout/running-revamp-early-bird

Is the new HYROX Cruise Major a game-changing innovation or the biggest mistake the sport has made? Rich Ryan and Meg Jacoby break down the controversy, discuss whether race simulations actually improve performance, explore why elite runners are finding success in HYROX, and share practical training advice for athletes of every level.
If you're preparing for your next HYROX race or want an inside look at the biggest conversations shaping the sport, this episode is packed with expert insights and honest opinions.
👍 Like, subscribe, and turn on notifications for more HYROX training, racing, and performance content.

00:00 Intro + Injury-Friendly Aerobic Training Workout
08:40 HYROX Cruise Major: Good Idea or Bad Decision?
27:45 Should You Do HYROX Race Simulations?
36:20 Can Elite Marathoners Dominate HYROX?
59:25 Burpee Rule Changes & Judging Controversies