How to Structure Your HYROX Training: Macro, Meso & Micro Cycles Explained!

In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down the fundamentals of long-term HYROX training from macro to meso to micro cycles. They explore how to effectively structure your offseason and in-season blocks, share their own approaches to gym upgrades and incline treadmill training, and explain why extending your microcycle beyond 7 days might unlock your next fitness breakthrough. Whether you're a HYROX athlete planning for Dallas or building toward peak performance for February races, this is your blueprint for intelligent, periodized training.

👉 Learn how to plan your year, stay consistent, and peak at the right time with thoughtful programming.

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00:48 – Breaking down macro, meso, and micro training cycles

02:17 – HYROX registration tips & early access through RMR

03:00 – Why HYROX races will likely sell out this season

06:26 – Kent buys a 20% incline treadmill after one gym workout

10:10 – Cold plunges, steam saunas & recovery routines

14:55 – Home gym public gym: why hybrid athletes need one

16:36 – Periodization 101: how to plan 12–16+ week training blocks

34:08 – Two-week microcycles: managing recovery and intensity

48:26 – Strength splits, machine focus & offseason programming tweaks