RMR Training Podcast

What happens when elite HYROX athletes hit 40—and keep getting better?In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent dive into the evolution of training, performance, and mindset as aging athletes in HYROX and endurance sports. From improving running performance and experimenting with new training methods to optimizing recovery, fueling strategies, and race prep, this conversation breaks down what actually moves the needle. 00:00 – Training, Racing & Turning 40How performance, mindset, and goals shift as athletes age 08:30 – Shoe Talk: What Actually Works for RacingBreaking down super shoes, feel vs performance, and race-day decisions 18:45 – High-Carb Fueling & Recovery GainsWhy fueling during runs is a game changer for endurance and recovery 32:10 – Volume vs Intensity in HYROX TrainingWhy more running doesn’t always mean better HYROX performance 52:00 – Finding Weaknesses & Leveling Up at Any AgeHow identifying gaps in training leads to long-term improvement

If you’re trying to figure out how to train for HYROX, this episode breaks it all down—without the guesswork. We dive into HYROX training strategies, how to balance strength and endurance, and what actually matters when it comes to improving your race performance. Whether you’re a beginner or already competing, this will help you train with more purpose and get better results. A lot of people are doing the work… but not always the right work. This is about dialing things in so your training actually transfers to race day. If you’re serious about getting better at HYROX, this is where you start. 👉 Hit subscribe for more HYROX training tips and performance breakdowns. 00:00 – How to Train for HYROX (Overview) What most people get wrong when starting HYROX training. 06:45 – HYROX Endurance Training Explained How to build an engine that actually holds up on race day. 18:20 – Strength vs Conditioning for HYROX Finding the right balance so you don’t leave performance on the table. 34:10 – HYROX Race Strategy & Pacing Tips How to pace your race without blowing up halfway through. 52:30 – Key HYROX Training Takeaways Simple adjustments you can make right now to improve performance.

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This episode dives into one of the most misunderstood parts of training—volume. Not just “more is better,” but what actually moves the needle. We break down how to structure it, how to scale it, and why chasing volume blindly can backfire hard. The real takeaway? It’s not about doing more… it’s about doing what matters, consistently, over time. If you’ve ever wondered whether you’re doing too little, too much, or just spinning your wheels—this one’s for you. 00:01:50 – What “volume” really means in HYROX training 00:05:26 – Low vs high volume: what actually works in practice 00:07:28 – Why most athletes benefit from more low-intensity work 00:22:08 – The 10% rule and how to safely build volume over time 00:58:56 – The biggest mistake: chasing volume instead of progress

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Rich Ryan breaks down his race at the HYROX North American Championships in Washington DC. After entering as the #2 seed and finishing 8th, he shares the pacing mistake that derailed the race, what he learned, and how he’s adjusting training before Worlds. 00:00 – Intro & Race OverviewRich recaps racing in the HYROX North American Championships and the expectations going in. 02:57 – The Most Important HYROX Pacing StrategyWhy pacing until burpee broad jumps is key to executing the back half of the race. 07:47 – The Moment Everything ChangedA sudden wave of fatigue during the sled pull turns the race into survival mode. 11:24 – The Real Reason the Race Went WrongBreaking down why going out too hard early ruined the rest of the race. 36:47 – What Changes Before WorldsTraining adjustments and the plan moving forward for the next big race. Get structured HYROX programs, coaching guidance, and a community of athletes all working toward the same goal. Whether you're building your base or preparing for race day, the RMR Training App has a program for you. Start here: https://www.rmr.training/rmr-app-pod

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Rich sits down in Boulder with movement expert Lawrence Van Lingan to break down why most running “fixes” miss the point—and how crawling patterns, breathing, and nervous system health can unlock better form, fewer injuries, and more sustainable HYROX performance. 00:00 — Why this convo can change how you train for HYROX 07:45 — The “missing link” in PT + rehab: relationships through the body 18:30 — Stop over-cueing: crawling patterns that clean up running naturally 33:10 — Vagus nerve + HRV: the hidden driver of sustainable performance 47:40 — Breathing truth bombs: CO₂ tolerance, Bolt score, and nose-breathing (without the hype)

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In this full-squad episode, Rich Ryan, Meg Jacoby, and Ryan Kent talk about the tricky part of HYROX progress: what to do after you race well. We cover how to protect what worked, rebuild volume post-taper, avoid ego-driven training, and sharpen execution—especially on lunges and wall balls—so your next race isn’t a hope-and-pray situation…it’s repeatable. 5 Timestamp Highlights (Spotify): 00:00 — Why “a good race” can feel harder to plan for than a bad one 12:30 — Volume vs intensity: when to tweak, when to hold steady 22:05 — Repeatability = progress (even if the clock barely changes) 33:40 — Post-race recovery + nervous system fatigue (why “not sore” doesn’t mean “ready”) 45:15 — Wall ball strategy: unbroken mental cues, EOM pacing, and having a Plan B If you’re training for HYROX and want real insights from inside the race, you’re in the right place.https://www.rmr.training/rmr-app⁠

In this episode, Rich goes deep on his HYROX race weekend in Phoenix — what went down, what went right, what hurt (a lot), and the big takeaways from race day. He also breaks down what’s next in training as he shifts focus toward the next block and future races. Want to follow the same training approach? Track the journey and train alongside the team on the RMR Training app: https://www.rmr.training/rmr-app 00:00 Phoenix recap + results 08:45 PR, podium, and why this race mattered 22:10 Wanting to win vs believing you can win 38:30 What training worked: farmers, lunges, running 52:40 Judging controversy + wall ball no-reps

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In this episode, Rich goes solo to talk about the best practices he has found during a big block of walking lunges. Topics include how to get better at power, strength, and speed, as well as the best ways to recover. RMR Training APP (30-day Money Back Guarantee) 💪https://www.rmr.training/rmr-app-yt Custom race report from RoxOpt 👇https://www.roxopt.com/

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Rich Ryan and elite Hyrox athlete Meg MJ Jacoby break down training, racing, and recovery while balancing real life. From Rich’s first weeks as a new dad to MJ’s return to peak Hyrox form after injury, this episode covers how to train smarter, race less, and improve performance through patience, efficiency, and execution. A must-listen for Hyrox athletes, hybrid competitors, and busy parents chasing PRs.00:00 – Training realityRich shares how sleep, recovery, and training look in the first weeks of parenthood.07:15 – Balancing Hyrox, family, and workWhy elite and age-group athletes must “cut the fluff” to perform at a high level.18:40 – Racing less to get fasterMJ explains why frequent Hyrox races can stall progress and hurt long-term results.30:10 – Returning from injury the right wayLessons from MJ’s comeback: patience, accountability, and trusting the process.46:30 – What actually improves Hyrox timesEfficiency, transitions, and small training adjustments that matter most at higher levels.

Unlock pro-level SkiErg and RowErg strategy for HYROX with world-record holder James Hall. Fix your form, choose the right damper, and train smarter for faster race times.00:03:25 — The Truth About ERG Misinformation00:06:52 — Ideal Damper Settings & Stroke Rates for HYROX00:17:10 — SkiErg Efficiency Myths Debunked00:43:54 — RowErg Strategy: How to Pace Without Blowing Up Your Legs01:03:40 — Judging Standards, Doping Tests & the Future of HYROXWork with the RMR team to build the engine, speed, and strength you need for your next HYROX:👉 https://www.rmr.training/rmr-app-yt