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
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Episodes435

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March 9 · 40 min
HYROX DC Race Breakdown: What Went Wrong at the North American Championships
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
March 1 · 1 hr 9 min
Altitude Training for HYROX: Heat, Shoes, and DC Race Prep (w/ Ryan Kent)
Rich Ryan and Ryan Kent break down altitude camp strategy for HYROX—how to adjust training, what benefits actually carry to sea level, and how heat training compares. Plus: DC race prep, shoe traction for sleds, and why community training can unlock your best sessions. 0:25 Ryan’s altitude camp: why he came to Colorado and what he’s chasing in DC 3:25 “A-race” season planning: qualifying paths, majors, and why DC is the swing race 11:27 Altitude science + reality: oxygen difference, red blood cells, and the real RPE boost 18:04 How long you need at altitude: 1 week vs 2–4 weeks, plus the risk of getting less fit 47:27 HYROX shoe talk: turf traction, sled slip disasters, and why the HYROX outsole matters Thanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.Free HYROX Guides: How to Build Your Own HYROX Programhttps://www.rmr.training/how-to-build-your-own-hyrox-training-program-g My Top 5 Favorite Workouts for HYROXhttps://www.rmr.training/mt-rushmore Improve Your Running for HYROXhttps://www.rmr.training/running-for-hyrox-guide How to Build a Base of Fitness for HYROXhttps://www.rmr.training/hyrox-base-builder-guidePick one, download it, and put it to work.Appreciate you being here
February 22 · 1 hr 17 min
Performance Through Better Movement with Lawrence Van Lingen
Rich sits down in Boulder with movement expert Lawrence Van Lingen 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. Lawrence Van Lingen Community https://www.lawrencevanlingen.com/ Lawrence on IG https://www.instagram.com/lawrencevanlingen/ Lawrence on YouTube https://www.youtube.com/@LawrencevanLingen 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)
February 16 · 1 hr
HYROX Q&A: Breathing during Wall Balls, Late-Race Nutrition & HYROX Season Building
Solo HYROX Q&A with Rich Ryan covering late race nutrition, wall ball breathing fixes, hydration strategy, heart rate zones, season planning, gloves vs no gloves, and smart training tweaks. Real answers to real questions from the RMR community. 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 00:00 Intro + what this Q&A covers (nutrition, hydration, wall balls, HR zones, season planning) 03:10 Late race fueling plan: meal timing checklist + low-fiber/simple carbs strategy 12:40 Race-day nerves: venue vs hotel, boundaries, naps, and building a schedule that calms you down 18:55 Wall ball breathing fix: where to exhale (and why holding your breath crushes you) 26:30 HYROX training extras: best cross-training ranked + gloves vs no gloves + A/B race planning basics
February 8 · 1 hr
How to Keep Improving After a PR HYROX Race
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
February 2 · 40 min
HYROX Phoenix Elite Recap: Race Day Lessons & What’s Next
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
January 26 · 1 hr 51 min
Show Up Race Sharp / Explaining The New Elite Qualification System with Meg Jacoby & Matt Mason
In this two-part RMR Training Podcast episode, Rich Ryan is joined by Meg Jacoby and Matt Mason (HYROX Rundown) to break down HYROX race preparation, long-term training progress, mindset, tapering, and the new HYROX elite qualification system. Learn how to build confidence for race day, avoid overtraining, and understand how the updated points system impacts elite and emerging athletes. Intro + Meg Jacoby (Training & Race Prep) 00:00 – Welcome to the RMR Training Podcast 03:45 – Why confidence comes from long-term consistency 10:12 – Tapering mistakes athletes make before race day 18:30 – When to push intensity vs when to pull back 28:40 – Overtraining, recovery, and trusting your body 41:15 – Mental prep: calming the mind before race day 52:10 – Why “more work” isn’t better (and usually hurts performance) 58:30 – Introducing Matt Mason & The HYROX Rundown 1:01:45 – Why HYROX changed the elite qualification system 1:09:20 – How the new points-based system actually works Matt Mason (HYROX Qualification System & Sport Breakdown) 58:30 – Introducing Matt Mason & The HYROX Rundown1:01:45 – Why HYROX changed the elite qualification system1:09:20 – How the new points-based system actually worksThanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.Free HYROX Guides:🔹 How to Build Your Own HYROX Programhttps://www.rmr.training/how-to-build-your-own-hyrox-training-program-g🔹 My Top 5 Favorite Workouts for HYROXhttps://www.rmr.training/mt-rushmore🔹 Improve Your Running for HYROXhttps://www.rmr.training/running-for-hyrox-guide🔹 How to Build a Base of Fitness for HYROXhttps://www.rmr.training/hyrox-base-builder-guidePick one, download it, and put it to work.Appreciate you being here 👊
January 19 · 1 hr 31 min
RMR Evolution from the Previous Decade
Rich, Ryan Kent, and Meg Jacoby go back to 2016 and break down how their past shaped their HYROX journey today—mindset, resilience, setbacks, and staying in love with the process. Meg shares a real update on her knee injury, PRP treatment, and why she’s taking recovery seriously. No fluff—just real talk on training, identity, and what it takes to keep showing up. Train with Rich, Kent, Meg, and Coach Hannah in the RMR Training App with 12+ HYROX programs. 00:00 Intro + what this episode is about 08:45 Meg knee update + PRP plan 22:30 Controlling the narrative online 35:10 2016 stories: Kent’s Spartan grind 52:40 Rock bottom → rebuild + mindset shift
January 12 · 40 min
Training Walking Lunges for HYROX
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/ Thanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX. Free HYROX Guides: 🔹 How to Build Your Own HYROX Program https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g 🔹 My Top 5 Favorite Workouts for HYROX https://www.rmr.training/mt-rushmore 🔹 Improve Your Running for HYROX https://www.rmr.training/running-for-hyrox-guide 🔹 How to Build a Base of Fitness for HYROX https://www.rmr.training/hyrox-base-builder-guide Pick one, download it, and put it to work. Appreciate you being here 👊
January 4 · 1 hr 8 min
Wall Ball Training, What to do After an A race, and Top 2025 Moments. Listener Q&A
Live community Q&A recorded Jan 1, 2026—supplement staples, post-race downtime, doubles vs solo intensity, wall ball strategy, and run-volume swaps. 00:00 New Year kickoff + dad life 06:30 Supplement stack basics 18:45 Sauna/ice bath reality check26:40 Post-race reset + reverse taper 36:50 Doubles vs solo + best wall ball method RMR Training APP (30-day Money Back Guarantee) 💪https://www.rmr.training/rmr-app-yt Custom race report from RoxOpt 👇https://www.roxopt.com/ Listen to the RMR Training Podcast for more training info https://open.spotify.com/show/4bk1QHU... Thanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX. Free HYROX Guides: 🔹 How to Build Your Own HYROX Program https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g 🔹 My Top 5 Favorite Workouts for HYROX https://www.rmr.training/mt-rushmore 🔹 Improve Your Running for HYROX https://www.rmr.training/running-for-hyrox-guide 🔹 How to Build a Base of Fitness for HYROX https://www.rmr.training/hyrox-base-builder-guide Pick one, download it, and put it to work. Appreciate you being here 👊
Dec 22, 2025 · 1 hr 9 min
HYROX Lessons on Mental Resilience & Performance
Ryan Kent just went through one of the wildest HYROX stretches we’ve seen: 9 races in ~11 weeks, constant travel, and a full-on mindset rebuild after a tough run of DNFs. In this episode, Rich Ryan and Ryan break down what that kind of race density does to your body, your training, and (more importantly) your head.We talk about the shift from “win at all costs” to “execute a race you’re proud of,” how confidence gets rebuilt one finish at a time, and the exact mental tools Ryan is using when the race starts whispering “quit.” If you’ve ever struggled mid-race, felt your identity tied to results, or wondered whether you can still compete hard without being miserable… this one’s for you. Topics include: HYROX race strategy, mental resilience, DNFs, mantras, pacing vs. aggression, course speed differences, doubles tactics, and balancing elite competition with real life. 👉 Subscribe for more HYROX training breakdowns, race strategy, and mindset coaching. Work with the RMR team to build the engine, speed, and strength you need for your next HYROX:👉 https://www.rmr.training/rmr-app-yt 00:00 – Intro + “Welcome to the 40–44 age group” (and the trash talk begins) 08:45 – The truth about racing constantly: why people do it (and why it’s risky) 17:30 – DNFs, quitting, and the comeback rule: don’t open the floodgates 30:10 – Mindset shift: from “I have to win” to “run a race I’m proud of” 42:20 – Mental tools that actually work: mantras (“strong desire”) + “it’s supposed to hurt”
Dec 15, 2025 · 1 hr 3 min
When and How to Change your HYROX Training
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.
Dec 7, 2025 · 1 hr 13 min
ERG Secrets for HYROX Success ft. James Hall
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 Misinformation 00:06:52 — Ideal Damper Settings & Stroke Rates for HYROX 00:17:10 — SkiErg Efficiency Myths Debunked 00:43:54 — RowErg Strategy: How to Pace Without Blowing Up Your Legs 01:03:40 — Judging Standards, Doping Tests & the Future of HYROX Work with the RMR team to build the engine, speed, and strength you need for your next HYROX:👉 https://www.rmr.training/rmr-app-yt
Dec 1, 2025 · 1 hr 22 min
HYROX Race Recaps 2025: Ryan Kent, Jack Driscoll & Colin Steifer
Ryan Kent welcomes Jack Driscoll and Colin Steifer to the pod after two weeks of head to head and team racing. They break down the Chicago and Dallas races, dig into why courses will never be truly identical, and talk through how those differences affect times, strategy, and athlete expectations.They also get into how running doubles can prime you for a stronger solo effort, what smart pacing actually looks like in real races, and just how fast elite times can realistically get. 👉 Don’t forget to like, comment, and subscribe for more HYROX recaps, training tips, and behind-the-scenes content. 00:00 – Race Intro & Overview 05:12 – Ryan Kent’s Breakout Performance 11:45 – Jack Driscoll’s Standout Moments 18:30 – Colin Steifer: Strategy & Finish 24:55 – Final Thoughts & What’s Next Your next PR starts with one simple step: learning how to train the sled the right way. Join the squad and grab the playbook here: 👉 https://www.rmr.training/the-ultimate-sled-push-playbook
Nov 23, 2025 · 59 min
How Half Marathon Training Impacts HYROX Performance
In this episode of the RMR Training Podcast, Rich Ryan sits down with Meg Jacoby fresh off her half marathon PR to unpack what distance racing feels like through a HYROX lens. They compare the “grind” of a half marathon versus the constant high-threshold demand of HYROX, why heart rate behaves so differently in each event, and what that means for pacing and expectations.Sponsored by Roxopt — the #1 HYROX analytics tool to help you train smarter and race better. Free custom report in the show notes. https://www.roxopt.com/00:00 – Roxopt sponsor + intro, Meg fresh off a half marathon PR07:45 – Half marathon “grind” vs HYROX grind: why they feel totally different18:30 – Should HYROX athletes run a half/full marathon to get faster? Real tradeoffs33:10 – Taper talk: why not tapering is “tomfoolery” + how Meg tapered for the half45:20 – Fueling & recovery: gels, carbs per hour, sodium/magnesium, and common mistakes https://www.roxopt.com/
Nov 16, 2025 · 1 hr
Rich Ryan on Training Smarter for HYROX: Threshold Work, Sled Domination & Elite Mindset
HYROX elite Rich Ryan breaks down his training evolution—from mastering sleds to dialing in threshold sessions and mindset. A must-listen for athletes chasing faster, smarter racing. 0:00 – Why This Episode Matters Rich kicks things off solo while Meg and Kent are away racing, sharing why this conversation with strength coach John Patton hits differently—because he’s the one getting grilled this time. 4:20 – Reflecting on His Fastest HYROX Season Yet Rich talks improvements, racing with confidence, and why going out hard at Worlds wasn’t a mistake—but a milestone. 17:55 – The Sled Push/Pull Blueprint From fear to domination: Rich breaks down the exact process he used to become one of the strongest sled athletes in the sport, including the 3 pillars of sled training. 36:10 – The Threshold Training Revolution Rich explains how tracking time in low Zone 4 completely redefined his HYROX fitness—and why these long, grindy sessions might be the key you’re avoiding. 1:07:40 – Mindset, Longevity & What’s Next How Rich handles pain, avoids overtraining, and stays competitive at 39. Plus, what he’s experimenting with next (VBT, lactate testing, and maybe even VO₂ masks). Ready to Dominate the Sled? Get Your Free Guide →https://www.rmr.training/the-ultimate-sled-push-playbook
Nov 10, 2025 · 1 hr 1 min
Short-Term Setbacks, Long-Term Wins // HYROX Recaps from Meg and Kent.
In this episode, we break down two very different race stories with one common theme — resilience. Ryan reflects on his race in Atlanta, where an unexpected obstacle early on forced him to adjust on the fly and test his mindset mid-race. Meanwhile, Meg came out swinging in Maastricht, putting together her best race yet after nearly a year of rebuilding. We unpack what these performances mean, how each athlete’s training will change (or stay the same), and what lessons you can take into your own prep — whether you’re racing through setbacks or building back stronger. Check out your personalized HYROX performance analysis at RoxOpt.com Train with us inside the RMR Training App 00:00 – Intro & Roxop Shoutout Why race analytics matter and how data helps you become a smarter HYROX athlete. 05:40 – Sled Lane Controversy & Race Frustrations Kent breaks down the infamous “rippled carpet” issue and how uncontrollable factors affect elite races. 25:15 – Meg’s Training Discipline & Ego-Free Approach How Meg rebuilt her fitness post-injury through consistency, intentionality, and boring-but-brilliant training. 47:30 – Mindset, Faith, and Overcoming Fear of Failure Meg opens up about self-doubt, rebuilding confidence, and choosing faith over fear in elite sport. 1:05:00 – Race Strategy, Recovery & What’s Next Kent and Meg preview Chicago, Dallas, and Anaheim — plus insights on how to stay ready for every start line.
Nov 3, 2025 · 41 min
How to Build a Running program for HYROX
Running is the glue that holds your HYROX together. In this solo episode, I break down exactly how to build race-ready speed and durability with a smarter process: the right mix of threshold work, one weekly compromised run, efficient mechanics, plyometrics, and mobility that actually keeps you moving well on race day. Grab the free HYROX Running Guide + sample week in the show notes. It’s the blueprint for our new Run 2.0 inside the RMR Training app. Share this with a teammate who needs faster runs and cleaner stations. What you’ll learn: Why “just running more” isn’t enough for HYROX How to pair a run-only quality with a compromised run each week The underrated strength that runners skip (calves, knees, deep squats) Efficiency boosters: strides, plyos, hip extension, backward walking Mobility for the lumbar–pelvic–rib cage system so your form holds under fatigue If this helps, drop a rating/review and send it to a friend. See you at Dallas/Chicago—let’s go. 00:00 Free HYROX Running Guide + what’s inside Run 2.0 03:10 The “bread recipe” of running: process ingredients 10:25 Runner-specific strength that prevents breakdown (calves, deep squats, knee flexion) 18:40 Compromised running vs. pure run workouts—how to structure both 27:55 Efficiency & mobility stack: strides, plyometrics, hip extension, backward walking Free Guide for Running for HYROX https://www.rmr.training/hyrox-running-blueprint Join the RMR Training App and Use our Running for HYROX 2.0 Programhttps://www.rmr.training/rmr-app-pod
Oct 26, 2025 · 1 hr 11 min
The Interference Effect for HYROX Training
Hybrid athletes, listen up — we unpack the interference effect and how to balance strength and endurance without killing your performance. 00:00 – Intro + Race Prep Talk Rich, Ryan, and Meg catch up on race schedules, training tweaks, and why “tapering” looks different in hybrid season. 15:45 – The Interference Effect Explained What happens when you train strength and endurance at the same time — and why hybrid athletes can’t ignore it. 28:30 – How to Train Without Burning Out Meg breaks down how she structures sessions to balance lifting and running (and why timing matters more than volume). 47:00 – Hypertrophy vs. Strength for HYROX The crew debates muscle size vs. power — and which lifts actually help race performance. 1:02:50 – Nutrition, Recovery, and Mindset Shifts Fueling strategies, training the gut, and letting go of old “bodybuilder” habits to perform at your best.
Oct 19, 2025 · 54 min
The Danger of Overtraining for HYROX
HYROX training got you guessing? In this episode, we break down overtraining vs under-recovering, what coaches really mean by “junk miles,” how to use Zone 2 without losing speed, and the strength work that actually carries to race day. With Meg Jacoby and Ryan Kent, we cover weekly structure, heart-rate pitfalls for beginners, unilateral strength, and practical recovery (sleep, carbs, stress management). What you’ll learn How to spot under-recovery before it becomes a plateau When Zone 2 helps (and when it’s just slow shuffling) The “gray zone” trap & how to structure hard/easy days Why individualized PT: blanket advice Simple recovery wins: sleep, carbs, and non-training stress relief Chapters 00:00 – Intro + Roxop sponsor, why data matters 07:12 – Surgeon vs. Physio: longevity, back-to-run, unilateral strength 18:45 – “Junk miles” & Zone 2: beginner heart rate, walk/jog strategy, cadence/positions 34:20 – The gray zone trap: stacking intensity, weekly design that actually works 49:05 – Fast fixes: sleep, carbs, stress outlets + race updates (Atlanta, Chicago doubles, Stuttgart) Work with us Coaching & programs for HYROX and hybrid athletes—DM or check the link in the show notes. #HYROX #HybridTraining #Overtraining #Zone2 #RunningTips #StrengthTraining #EnduranceTraining #RMRTraining #MegJacoby #RyanKent