RMR Training Podcast

Rich Ryan, Meg Jacoby, Ryan Kent

Training and racing conversations for the HYROX, and Hybrid athletes. The RMR Training podcast features elite coaches and world-champion athletes Rich Ryan, Meg Jacoby, and Ryan Kent.

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435 episodes
Updated Yesterday

Episodes435

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Yesterday · 57 min
Every HYROX Training Approach from 2021-Present
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
July 27 · 1 hr 7 min
How Elite HYROX Athletes Balance Training, Coaching & Parenthood
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
July 20 · 1 hr 13 min
How to Train for HYROX in the heat
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
July 13 · 1 hr 14 min
HYROX Training Q&A: Race Strategy, Workouts & the Future of the Sport
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
July 6 · 1 hr 2 min
HYROX Off-Season Training: How to Build Strength, Recover Better & Make Big Fitness Jumps
Rich Ryan and Ryan Kent break down why the HYROX off-season may be the most important phase for making real performance gains. They talk strength training, running volume, recovery, race planning, periodization, and how athletes can stop chasing every race peak and start building toward bigger jumps next season. This episode also covers Worlds takeaways, controversial judging moments, burpees, lunges, wall balls, and why smart off-season training can separate athletes who improve by seconds from athletes who improve by minutes. 5 Timestamp Highlights: 00:00 — Intro + Worlds Catch-UpRich and Ryan open with travel stories, post-race fatigue, and the shift into full off-season mode. 06:40 — Why Off-Season MattersThe guys explain why stepping back from race-specific HYROX training can lead to bigger long-term gains. 07:37 — Strength Training for HYROXRyan breaks down his squat-focused strength block and how to build durability without wrecking recovery. 13:30 — Running Less, Training SmarterA discussion on replacing some easy runs with low-impact machines to show up fresher for key sessions. 41:19 — Race Planning + Peak TimingWhy athletes should stop trying to be race-ready all year and instead build toward the races that matter most.
June 24 · 56 min
Rich Recap's HYROX World Champs 2026
Fresh off the HYROX World Championships, Rich Ryan sits down to break down his entire race weekend, including a 7th-place finish in the Elite 15 race and a 3rd-place podium finish in Elite Doubles alongside Pelayo Menendez Fernandez. Rich shares what it was like competing at the highest level of the sport, the lessons learned from both races, and his biggest takeaways from the championship weekend. The conversation also dives into the evolution of HYROX as a sport. From major brand activations and athlete support to the overall production and race experience, Rich discusses how both HYROX and its partners have significantly raised the bar and what that means for the future of competitive hybrid racing. Plus, for the shoe nerds, Rich gives his early thoughts on the new Adidas Dropset Elite and compares it to one of his favorite race shoes, the Mizuno Wave Rebellion Pro. Topics include: • HYROX World Championships race recap • Elite 15 singles race analysis • Elite Doubles podium performance • The growth and future of HYROX • Brand involvement and athlete experience • Adidas Dropset Elite first impressions • Mizuno Wave Rebellion Pro comparison • What's next after Worlds This version reads well on Spotify, Apple Podcasts, and YouTube while hitting the main storylines from the episode.
June 14 · 1 hr 6 min
HYROX Worlds Prep: Recovery, Comebacks & Race Predictions
Rich Ryan, Meg Jacoby, and Ryan Kent talk HYROX World Championships prep, Meg’s return from injury, the importance of recovery, New York HYROX takeaways, and what to expect in Stockholm. 00:24 — Meg Jacoby announces she’s racing HYROX Mixed Doubles at Worlds. 06:45 — Ryan Kent explains why he took real rest after a long season. 10:14 — The squad talks about why athletes don’t lose fitness after one week off. 23:51 — Meg shares her slow return-to-running progression after injury. 48:24 — Rich breaks down HYROX Worlds race strategy and predictions. https://www.rmr.training/rmr-app-yt
June 8 · 1 hr 4 min
When to Stop a Workout, Tapering, Heat Training, Race Strategy & Elite 15 Predictions
In this RMR Training Podcast Q&A episode, Rich Ryan answers listener questions on some of the biggest HYROX training and racing decisions athletes face. He breaks down when to push through a hard workout versus when to pull the plug, how to taper before a major race, what heat training actually does for endurance performance, and how to know if running more is the answer for HYROX doubles. Rich also shares predictions for the Elite 15 World Championship races, gives thoughts on nasal strips, explains where plyometrics fit into training, and reminds every HYROX competitor that if you are showing up and racing, you are an athlete. Whether you are building your HYROX base, preparing for race day, or trying to make smarter training decisions, this episode gives practical insight into performance, recovery, pacing, and long-term development. https://www.rmr.training/ 00:00 — Intro and HYROX Q&A preview 03:15 — When to stop or push through a workout 18:40 — Elite 15 World Championship predictions 27:30 — HYROX taper timeline and race readiness 39:45 — Heat training, overdressing, and sauna benefits 52:20 — Should HYROX doubles athletes run more?
May 31 · 1 hr 46 min
Brakken Kraker: The Art of Compromised Running
Brakken Kraker is a longtime coach, elite athlete, and co-host of the popular podcast, The Running Public. In this conversation, we dive into the early days of coaching hybrid athletes, how the hybrid training and how the landscape has evolved. Brakken shares practical insights on training compromised running, structuring sessions around fatigue, and developing athletes who can perform when it matters most. Whether you’re a coach, competitive hybrid athlete, or endurance enthusiast, this episode is packed with actionable takeaways. 00:00 — Intro with Bracken Kraker 07:30 — Early coaching days 24:45 — Coaching systems vs real coaching 36:20 — Compromised running for HYROX 52:10 — How long HYROX progress really takes
May 24 · 1 hr
What to avoid when training for your HYROX “A” race”
Are you making critical mistakes before your next HYROX race? In this episode of the RMR Training Podcast, Rich Ryan and Meg Jacoby break down the biggest mistakes athletes make leading into an A race — especially HYROX World Championships, New York, and major competitions. From overtraining and panic workouts to cutting weight too close to race day, this conversation covers exactly what NOT to do if you want to perform at your highest level. 00:00 – Intro: The Biggest HYROX Race Prep Mistakes 05:42 – Why “Cramming Fitness” Before Race Day Backfires 18:10 – The Mental Pressure That Destroys Performance 32:25 – Why Cutting Weight Before HYROX Is a Huge Mistake 49:40 – The Long-Term Mindset Elite Athletes Use to Improve
May 18 · 46 min
Mental Strategies, LT1 on Race Day, Top Gels for HYROX: Ottawa Recap
Rich Ryan breaks down his HYROX Ottawa win, sharing elite race strategies, LT1 training insights, mental toughness tactics, and race-day nutrition tips. Learn how to pace smarter, fuel properly, and improve your HYROX performance from one of the sport’s top athletes. 00:00 – HYROX Ottawa Race Recap & Winning by 1 Second 09:12 – How to Approach a HYROX B-Race Properly 22:45 – Mental Toughness Strategies That Changed My Racing 39:18 – LT1 Training & Why Zone 3 Running Works for HYROX 58:04 – Race Nutrition, Carb Fueling & Gel Strategy ExplainedReady to take your HYROX training to the next level? Get structured programs, expert coaching, and access to the RMR Training community here: https://www.rmr.training/rmr-app-pod
May 11 · 51 min
How to Travel & Perform at Your Best for HYROX
Traveling internationally for HYROX or a big endurance race? In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent break down exactly how to travel, recover, and still perform at a high level when crossing time zones. From jet lag and sleep strategies to race week nutrition, hydration, supplements, and mindset, this episode is packed with practical advice for athletes heading to HYROX Worlds, major races, or any endurance event abroad. We cover: How early to arrive before race day The best way to handle jet lagTravel nutrition and hydration tips What to pack in your carry-onHow to recover after long flights Training adjustments while traveling Common mistakes athletes make before big races Mental strategies when travel goes wrongWhether you’re flying to HYROX Worlds, racing overseas for the first time, or just trying to survive race-week travel, this episode will help you show up ready to perform. #HYROX #HYROXWorlds #EnduranceTraining #RichRyan #MegJacoby #RyanKent #HybridAthlete #RaceDay #TravelTips #FitnessPodcast Timestamps: 00:00 – Full Squad Intro + HYROX New York Talk 06:24 – Best Travel Advice for International Racing 12:04 – Sleep, Jet Lag & Adjusting to New Time Zones 20:19 – Performance Expectations While Traveling 33:25 – Nutrition, Supplements & Travel Recovery Tips RMR Training App- Community https://www.rmr.training/rmr-training... RMR Training Podcast https://open.spotify.com/show/4bk1QHU...
May 4 · 2 hr 21 min
5 Running Workouts for HYROX & HYROX Rundown
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 Watch the new episode from Race Brain HYROX Create-A-Player Draft: Building the Ultimate Athlete https://youtu.be/d4pz1DUka60?si=lbbhKzxTHUNjDtr8
April 27 · 1 hr 8 min
HYROX Training at 40: How Elite Athletes Improve Performance, Running, and Recovery with Age
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
April 20 · 1 hr
How to Train for HYROX (Beginner to Advanced Guide)
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.
April 13 · 1 hr
Zone 3 for Hyrox, Threshold on Erg, Nutrition for Performance, and More. HYROX Q&A
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
April 6 · 1 hr 8 min
Meg Jacoby Shares Lesson’s Learned Through Injury
Join our RMR Training App https://www.rmr.training/rmr-app 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
March 30 · 1 hr 10 min
How much volume should you do for HYROX Training
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
March 23 · 1 hr 6 min
Takeaways from how Elite’s Race HYROX
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 RMR Training APP Podcast https://www.rmr.training/rmr-app-pod Off- Season https://www.rmr.training/base-builder-podcast
March 16 · 1 hr 15 min
How to Build Elite Fitness with BikeErg & Cross Training | Meg Jacoby
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