Fundamental Shifts in HYROX Training / Rich Ryan on TRP.
From OCR grit to Hyrox grind — lessons, pivots, and personal evolution. 💪 Tune in for raw insights, training takeaways, and what’s next in hybrid racing.#RMRTraining #RaceBrain #HyroxVsOCR #FitnessJourney[00:01] “This episode of RMR Training Podcast is brought to you by RoxOpt…get your free race report.”#Roxopt[01:02] “I was just a guest on the fantastic podcast called the Running Public…deep dive on hybrid training.”#NewEpisode [05:26] “Race Brain exists now as a media platform…multiple verticals covering hybrid with OCR options.”#RaceBrain [08:13] “We realized we were being critical because we were unhappy…it’s time to pivot with positivity.”#GrowthMindset [11:52] “I live just outside of Denver, in Arvada.”#ArvadaCO [16:06] “I’m probably about 2 percent less body fat than during my OCR days.”#FitnessGoals [20:09] “OCR is skill-based running…Hyrox is more about sustained power output on flat.”#HyroxVsOCR [34:23] “Up front there was arrogance: we thought we’d crush Hyrox without changing anything.”#StartSmart [39:42] “The volume of intensity I was building wasn’t nearly enough to sustain a full Hyrox.”#MuscleMatters [43:07] “It felt like classic OCR survival mode…muscular fatigue took over.”#MuscleFatigue [46:14] “Hyrox punches you with one station like a double sandbag in OCR—brutal.”#BeastMode [53:35] “Long tempo sessions force you to get efficient on transitions and pacing.”#TrainSmart
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1:55:51
How to Mentally Prepare for Hyrox | Meg Jacoby & Rich Ryan on Race Day Mindset, Training & Recovery
In this episode of the RMR Training Podcast, Rich Ryan and Hyrox champion Meg Jacoby dive deep into how to mentally prepare for Hyrox and other endurance races. From visualization strategies and dialing in your training to overcoming injury setbacks, this episode is packed with elite-level tips to help you train smarter and race stronger.🚀 Whether you're heading to the Hyrox World Championships or preparing for your next local event, learn how top athletes think, train, and perform under pressure.✅ Topics Covered:How to build mental confidence through trainingThe role of visualization in race preparationInjury recovery and staying focused during setbacksTraining smarter with movement quality and proper warm-upsDialing in race-week nutrition and recoveryHow to structure training around race-day timing🔔 Don’t forget to subscribe and drop a ⭐️⭐️⭐️⭐️⭐️ review on Spotify!⏱️ Timestamps & Highlights:00:00 – Intro & Sponsor Shoutout (Rocks Opt & RMR App)01:41 – Meg's food poisoning story before a race04:00 – Deciding to skip London race to prioritize health06:59 – Race day culture in the UK vs the US07:34 – Mental prep: Process-based confidence building10:00 – Visualizing the World Championships14:14 – Controlling the controllables in training15:17 – Warming up and injury prevention strategies19:03 – Race-week warmup & movement quality tips23:15 – Age vs movement efficiency: what's really slowing you down?26:30 – How elite athletes structure their workouts around peak performance27:01 – Adjusting training to match race-day schedule31:26 – Race-weight strategy and nutrition cleanup35:57 – Should age-group athletes try to cut weight?38:09 – Fueling vs under-eating before a major race42:32 – Visualization strategies for high-pressure races47:04 – Accepting and owning your own race strategy51:01 – Turning visualizations into tactical workouts52:37 – How to mentally show up for your workouts54:48 – Recovery days, rest, and staying excited for training57:06 – Matching mental state to physical readiness58:00 – Calm vs intense mindset: which one are you?#Hyrox #HyroxTraining #RMRPodcast #MegJacoby #RichRyan #RaceDayMindset #EnduranceTraining #FunctionalFitness #AthleteMindset #InjuryRecovery #StrengthAndConditioning #RacePrep #VisualizationTechniques #HyroxWorldChampionship #OCRTraining #EliteFitness
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1:03:56
HYROX Doubles vs Singles and The Future of the Sport
In this episode, Rich and Ryan sit down to talk shop after their showdown at HYROX Miami Doubles.They break down next steps in training, how their approach to training has evolved over the years, where they see HYROX heading on the competitive front, and a lot more.How to optimize recovery when racing back-to-backPro tips for training through multiple eventsRace strategy breakdowns & mistakes to avoidAltitude training and peak performance prepDoubles vs Singles performance training advice⏱️ Timestamp Highlights (Chapters):0:00 - Intro & Sponsor (Rocks Opt) 1:01 - HYROX Worlds Prep: 8 Weeks Out! 1:41 - Life Balance: Kids, Family & Racing Chaos 6:01 - Training for Multiple HYROX Races in One Block 7:12 - Breaking the Pro Doubles World Record 9:01 - Running Pace Breakdown & Strategy 11:08 - The Secrets to a Clean, Fast Race 13:55 - Training Tweaks & Workout Recommendations 17:00 - Staying Mentally Tough in Team Events 22:15 - Altitude Training for Peak Performance 26:04 - Rethinking Training Focus for Doubles 29:44 - HYROX Qualification & Season Planning 34:08 - Are HYROX Courses Fair & Consistent? 41:07 - Evolution of Sled Difficulty & Course Layouts 48:22 - Could Anyone Break 50 Mins Solo in HYROX? 51:09 - The Future of HYROX Athletes & Youth Talent 56:41 - Doubles Strategy, Transitions & Mind Games 58:13 - Recovery, Ice Tubs, & Who’s a Threat at Worlds?RMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2RMR Training APP Youtubehttps://www.rmr.training/rmr-app-ytRoxOpt - Custom Race Analyticshttps://www.roxopt.com/
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1:07:19
World Record in Pro Doubles Hyrox! Full Miami Recap + Strategy Breakdown
We broke the Pro Doubles World Record in Miami 🏆 and I’m breaking down the entire race: our strategy, pacing, mindset, and what this means for singles racing. If you’re running Hyrox doubles or aiming for Elite 15, this episode is a deep dive into how to think and train like a pro team.Covered:The impact of racing at 9PM 🕘How to pair with the right doubles partner 👯♂️Our exact splits and pacing vs threshold training 📊What we learned for the upcoming Atlanta singles race 🔥Want your own Hyrox race report? ➡️ Rocks Opt (link in show notes)Download the RMR Training App — still 8 weeks out from Hyrox Worlds!⏱️ Timestamps:00:00 - Sponsored by Rocks Opt 00:52 - Hyrox Worlds prep & RMR App 01:45 - Why I’m solo today 02:48 - Racing at 9PM & post-race fatigue 04:00 - Travel recovery tip: Orthomol supplement 04:59 - What we’re covering today: singles vs doubles breakdown 06:33 - What is Elite 15 Pro Doubles? 08:02 - Our team history + prior record attempts 09:10 - How to choose the right doubles partner 10:30 - Matching archetypes & training style 11:43 - Miami Race Recap: New World Record time 13:07 - Run strategy and threshold pacing 16:55 - How to calculate actual run pace in Hyrox 18:26 - Using VDOT to project race pace 22:11 - Projecting singles pace from doubles 25:00 - Doubles strategy: run chill, then hammer 27:05 - Reviewing all 8 runs 28:00 - Station-by-station breakdown 29:13 - Sled push strategy 31:41 - Sled pull hiccup and lesson learned 33:45 - Going all-in on burpee broad jumps 36:01 - Row pacing and split strategy 37:05 - Chalk, gloves, and grip for farmers carry 38:02 - Our lunge station weak spot 39:00 - Wall ball strategy: 60/40 split 41:04 - Final reflections & next goal: sub-48? 42:38 - Course density & racing conditions 43:45 - Post-race tips: food, packing, and sleep 44:57 - Thanks and wrap upRMR Training APP Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2RMR Training APP Youtubehttps://www.rmr.training/rmr-app-ytRoxOpt - Custom Race Analyticshttps://www.roxopt.com/RMR Training Instagramhttps://www.instagram.com/rmr.training/
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45:19
How to Pace Your Hyrox Race
In this episode of the RMR Training Podcast, Rich and Kent dive deep into Hyrox pacing strategy — when to push, when to hold back, and how to avoid the classic mistake of going out too hard. Whether you’re a first-timer or looking to shave minutes off your time, this one’s packed with actionable insights.[00:01] – Sponsored by Rocks Opt: New analytics tool for Hyrox athletes.[01:02] – Rich introduces the show, Kent shares newborn dad life updates.[05:10] – Main topic kicks off: Why pacing matters in Hyrox.[06:37] – Respecting the format of the race to avoid being "smashed."[07:02] – Why people start too fast: adrenaline, energy, and spectators.[09:44] – Where athletes typically hit the wall — sled push or burpees.[13:03] – How fast should you run that opening run?[14:00] – Heart rate vs RPE: What’s the better pacing guide?[18:51] – Using 5k time trials to structure pacing training.[23:02] – The mental pacing check: “Could I hold this for an hour?”[25:43] – Why hope is not a pacing strategy.[27:45] – Executing a controlled race to actually show your fitness.[29:27] – RPE scale as a pacing strategy — starting at a 6/10.[34:08] – Learning to feel RPE and listening to the body.[36:07] – How to train to recognize effort zones by feel.[39:04] – Connecting pace, HR, and RPE for smarter training.[40:01] – SkiErg pacing: 2k pace +10 seconds per 500m is safest.[44:01] – Run after the ski is a trap — stay chill![45:03] – Pacing the sled push by feeling your HR and leg fatigue.[46:51] – If you hit your redline, back off — don’t try to hold it.[51:06] – Sled pull: manage form, rhythm, and don't rush resets.[53:59] – Shoes matter: traction is critical for sled pull efficiency.[54:45] – Post-sled-pull run: back off and recover.[55:03] – Burpee broad jumps: how pacing earlier impacts this station.[57:03] – Knee-up technique to control heart rate and form.[59:26] – After burpees, you’re in it. Now it’s just about holding on.[01:01:04] – Rich’s marathon tip applied to Hyrox: “Decide to race after burpees.RoxOpt - Custom Race Analyticshttps://www.roxopt.com/RMR Training APP Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2#Hyrox #HybridAthlete #HyroxTraining #PacingStrategy #HyroxTips #HyroxPodcast #RMRTraining
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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