If you want to improve your HYROX performance, you don’t just need to run more—you need to run smarter.

In this episode of the RMR Training Podcast, Rich Ryan breaks down the 5 most effective running workouts for HYROX, ranked from least to most impactful.

This isn’t about random speed work—it’s about building the right engine, improving efficiency, and learning how to actually translate running into race performance.

You’ll learn:

Why traditional sprint training can hurt your HYROX results

How to build speed without sacrificing endurance

The most effective way to train threshold for race day

How to combine running + HYROX workouts for maximum transfer

Whether you’re preparing for your first race or chasing a PR, this episode will change how you approach running.

👉 Train smarter with the RMR Training App : https://www.rmr.training/rmr-app-yt

00:00 – Why “running faster” isn’t what you think

03:45 – #5 Hill Sprints (Build power without burnout)

10:20 – #4 Efficiency Reps (Run faster with better form)

18:15 – #3 LT1 Training (The missing aerobic key)

28:40 – Threshold Training Mistakes (Why most athletes get this wrong)

42:10 – The BEST way to combine running + HYROX workouts

Quick heads up—the intro audio is a little rough on this one. Stick with it though… the rest of the episode is solid and definitely worth your time.

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.