.

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

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

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

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

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

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

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