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.

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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.

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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.

If you’ve ever wondered how to actually train smarter for HYROX—not just harder—this episode is for you.

Rich Ryan dives into a full HYROX Q&A covering Zone 3 training, how to approach threshold work on the ergs, and what really matters when it comes to nutrition and performance.

This isn’t theory—it’s what elite athletes are actually doing right now to get faster, stronger, and more efficient.

We also get into year-round training strategy, how to structure your season, and the small details (like stroke rate, pacing, and fueling) that can make or break your race.

If you’re serious about improving your HYROX performance, this is one you’ll want to take notes on.

00:00 – Intro + What this HYROX Q&A covers

01:00 – Zone 3 training: Is it worth it for HYROX?

05:30 – Erg training: Aerobic vs Threshold work explained

12:45 – Stroke rate, damper, and pacing strategy on ergs

20:10 – Nutrition, bulking, and fueling for performance

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In this episode of the RMR Training Podcast, Rich sits down with Meg Jacoby to talk through the injury that’s forcing her to step away from competition for now. Meg opens up about her meniscus tear, the hard decision to pull out, and what it looks like to handle setbacks without letting them define you.

The conversation goes deep into grief, resilience, adapting training, and learning how to focus on what you can do when things don’t go according to plan. This one is honest, practical, and really valuable for any athlete dealing with frustration, injury, or a season that suddenly changes.

8:16 – Meg explains her knee injury, how it happened, and why she had to make the call to step away from racing
12:19 – The moment she realizes lining up in Poland could do more damage than good
17:29 – Managing expectations, staying neutral, and not letting hope turn into emotional whiplash
24:17 – How Meg kept training hard by adapting instead of shutting everything down
29:02 – Why she’s removed the timeline and is focusing on healing, smart rehab, and the long game

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

What actually separates elite HYROX athletes?In this episode, Rich Ryan breaks down race strategy, pacing, and the biggest mistakes holding athletes back—based on real elite performances.If you want to race smarter and faster, start here.

00:00 – Why Watching Pros Matters

01:03 – Running Is King

21:20 – The Grey Zone Problem

40:00 – Pacing Mistakes

43:02 – Key Stations That Matter

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Off- Season

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HYROX World Champion Meg Jacoby joins Rich Ryan on the RMR Training Podcast to break down how cross training can build elite HYROX fitness.

They dive into how to use the BikeErg, SkiErg, and aerobic cross training to improve performance, boost endurance, and train smarter for race day.

If you're a HYROX athlete looking to maximize your aerobic engine while reducing impact from running, this episode covers the strategies top athletes use to stay fit, consistent, and competitive.

0:00 – Introduction to the RMR Training Podcast & Meg Jacoby joins the show
0:40 – Why cross training can build elite aerobic fitness for HYROX
2:00 – How top HYROX athletes structure cross training sessions
6:15 – Using the BikeErg and erg machines to improve race performance
12:30 – Applying cross training strategies directly to HYROX racing