RMR Training Podcast

Discover the secrets behind mastering pacing for beginner runners and the importance of gradual progress. The hosts share fascinating stories about personal training journeys and race-day mental strategies. Unpack the debate between using Rate of Perceived Exertion versus heart rate for optimizing performance in high-intensity workouts. They also delve into the essence of authentic coaching, emphasizing mentorship over simple programming, while sprinkling in humor and relatable anecdotes from their own experiences.

Discover why cross training is the secret weapon for Hyrox athletes. In this episode, we break down the smartest ways to add machines, alternative workouts, and recovery-friendly training into your routine. Learn how to build endurance, protect your body, and find balance so you can train harder, recover faster, and perform better on race day. 00:00 – Balancing life, work, and Hyrox training challenges 10:15 – Why cross training helps build endurance and prevent injury 22:40 – Best cross training tools: incline walking, bike, arc trainer, ergs 36:55 – Programming tips: swapping runs, brick sessions, machine intervals 54:10 – Key takeaways: consistency, recovery, and smarter training choices Hey Squad - grab a free guide for how to build your own program (also included is a sample of our new 12-week program)https://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

Should you race HYROX Open or step into the Pro division? In this episode, the RMR Training team breaks down the key factors—strength benchmarks, running standards, pacing strategies, and realistic expectations—to help you decide when to make the jump. Whether you’re chasing a PR, qualifying for Worlds, or just curious about the challenge, this guide will set you up for success.00:00 Deciding between HYROX Open and Pro04:00 Strength benchmarks: sleds, wall balls, and fatigue tests12:00 Running standards and the 8K time trial rule of thumb24:00 How pacing, efficiency, and strategy change in Pro40:00 Who should start in Open, who can jump straight to Pro, and realistic expectations

Grab a free guide on how to build your own HYROX training program 👇https://www.rmr.training/how-to-build-your-own-hyrox-training-program-gJoin the RMR Training App - Brand New 12-Week HYROX Programhttps://www.rmr.training/rmr-app-podWant to know how to build a complete Hyrox training program from scratch? In this episode of the RMR Training Podcast, Rich Ryan walks you through everything—from choosing the right timeline, setting training-based goals, and organizing your week, to layering in progression and managing rest days. If you're feeling overwhelmed by how to structure your training, this episode gives you the exact roadmap to follow.Whether you're training for your first race or chasing a new PR, this episode will help you train smarter and progress faster—without burnout.🔔 Subscribe to the channel for more solo strategy episodes and athlete interviews.👇 Drop a comment: What’s your biggest challenge when it comes to building your training week?00:00 Introduction & Why Structured Training Matters02:50 The Power of Progressive Overload in Hybrid Training04:30 Why Time-Based Goals Work Better Than Performance Goals08:00 Setting Training Goals You Can Control12:15 Building the Perfect 7-Day Training Week16:50 The 3 Core Elements: Aerobic Work, Strength, and Rest18:45 Where to Place Your Quality Sessions22:30 How to Progress Your Training Week by Week29:30 When and How to Use Deload Weeks35:00 Final Thoughts: Trust the Program & Adjust with Intention.https://www.rmr.training/rmr-app-yt, https://www.rmr.training/base-builder-youtube

What’s harder — DEKA or HYROX? In this episode, Ryan Kent and HYROX World Champion Meg Jacoby break down the real differences between the two biggest names in hybrid fitness. We cover event structure, pacing, strength demands, mental approach, and how to train for both without burning out. Whether you’re chasing a PR or just curious which event is right for you, this deep dive has you covered.Timestamps Highlights:00:00 Intro and catching up with Ryan & Meg09:35 Key differences in HYROX vs DEKA event structure28:40 Strength, endurance, and pacing strategies for each race47:10 Common mistakes athletes make when switching between events1:11:45 Mental approach for 30–45 min races vs 60–90 min races.https://www.rmr.training/rmr-app-yt, https://www.rmr.training/base-builder-youtube#HYROX #DEKAFIT #HybridFitness #RaceStrategy #EnduranceTraining

Discover the ultimate guide to erg training for HYROX athletes. Rich Ryan and Meg Jacoby dive into SkiErg, RowErg, and BikeErg strategies, recovery tips, equipment rankings, pacing insights, and how to avoid common form mistakes. Whether you're a beginner or elite, this episode is packed with practical advice to level up your erg game and race performance..00:01 - Return of the Meg: Meg’s walkout song and return to training03:45 - Overcoming long-term injuries and what finally worked06:10 - Introduction to erg training as a recovery and performance tool09:30 - Home gym erg equipment rankings: bike, ski, row, and why14:50 - Using the BikeErg for low-impact intensity and FTP progress22:35 - Why the SkiErg matters more than the RowErg on race day28:20 - Structuring weekly erg sessions and matching threshold to running35:40 - Threshold testing on ergs using the 5K as a baseline51:25 - Common form mistakes on the SkiErg and RowErg (and how to fix them)1:07:00 - Stroke rate, damper settings, and how they translate to race performance

Delve into the complexities of training intensity for Hyrox events. Discover the pitfalls of 'training harder not smarter' and the importance of pacing discipline. Learn how to effectively use threshold data and avoid burnout by balancing intense sessions with adequate recovery. The hosts share personal stories about parenting struggles and adapting to humidity, providing a light-hearted yet insightful look at the realities of rigorous training. This discussion is essential for athletes looking to optimize performance sustainably.

VO2 max intervals are flashy, hard, and wildly misunderstood. In this solo episode, I break down how to actually use VO2 max work to boost your HYROX performance without burning yourself into the ground.You’ll learn:​What VO2 max training actually is (and what it's not)​Why your heart rate data might be lying to you​How to structure intervals that build speed, power, and tolerance​When VO2 work makes you stronger… and when it’s just junk volume​And how to use it wisely inside group fitness or CrossFit-style programmingRMR Training APP  Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2Off- Seasonhttps://www.rmr.training/base-builder-podcastChapters:00:00 Why VO2 Max Intervals Matter for HYROX01:50 What Zone 5 Feels Like (Hint: It’s Not 45 Minutes Long)06:00 How to Test Your True VO2 Max (Ramp Test & Lab Tips)10:00 VO2 Max vs Lactate Threshold — What’s the Difference?15:00 Pacing, RPE, and How Fast Is “Fast Enough”?20:00 How to Program Intervals That Actually Work26:00 Should You Use VO2 Max for HYROX? The Real Benefits33:00 The Risks: Burnout, Injury, and Misuse in Group Fitness38:00 How to Periodize VO2 Max Work for Maximum Gain42:00 Final Take: Do Less, But Do It Right💪 Want it done for you? Check out the RMR Training App for structured programs that take the guesswork out of training.#HYROX #VO2Max #EnduranceTraining #RMRTraining #FitnessPodcast

Start your FREE 14-day trial of the RMR Training App — available until July 17th: ⁠⁠https://www.rmr.training/base-builder-nurture-trial⁠In this episode, Rich Ryan is joined by Meg Jacoby and Ryan Kent to break down the biggest takeaways from the 2024/25 HYROX season. From mental resilience to physical preparation, they reflect on what it really takes to perform at the highest level — and how you can apply those insights to your own HYROX journey.Whether you're chasing your first sub-80 or fighting for a World Championship slot, this episode delivers practical advice and hard-earned lessons that will set you up for a breakthrough season in 2025/26.What we cover:– What the best athletes learned this season– The mental effort required to perform under pressure– Training habits that separate good from great– How to adjust your physical and mental approach for next season– Tips for staying focused and building long-term progress🎧 Subscribe, review, and follow the show for more deep dives into HYROX strategy, training, and performance.

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. https://www.rmr.training/base-builder-podcast🔔 Subscribe for weekly HYROX strategy & athlete development content.#HYROX #HybridTraining #RMRTraining #FitnessPodcast00:48 – Breaking down macro, meso, and micro training cycles02:17 – HYROX registration tips & early access through RMR03:00 – Why HYROX races will likely sell out this season06:26 – Kent buys a 20% incline treadmill after one gym workout10:10 – Cold plunges, steam saunas & recovery routines14:55 – Home gym public gym: why hybrid athletes need one16:36 – Periodization 101: how to plan 12–16+ week training blocks34:08 – Two-week microcycles: managing recovery and intensity48:26 – Strength splits, machine focus & offseason programming tweaks