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Join the RMR Training App - Brand New 12-Week HYROX Program

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Want 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.

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👇 Drop a comment: What’s your biggest challenge when it comes to building your training week?

00:00 Introduction & Why Structured Training Matters

02:50 The Power of Progressive Overload in Hybrid Training

04:30 Why Time-Based Goals Work Better Than Performance Goals

08:00 Setting Training Goals You Can Control

12:15 Building the Perfect 7-Day Training Week

16:50 The 3 Core Elements: Aerobic Work, Strength, and Rest

18:45 Where to Place Your Quality Sessions

22:30 How to Progress Your Training Week by Week

29:30 When and How to Use Deload Weeks

35:00 Final Thoughts: Trust the Program & Adjust with Intention.

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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 & Meg

09:35 Key differences in HYROX vs DEKA event structure

28:40 Strength, endurance, and pacing strategies for each race

47:10 Common mistakes athletes make when switching between events

1:11:45 Mental approach for 30–45 min races vs 60–90 min races.

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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 training

03:45 - Overcoming long-term injuries and what finally worked06:10 - Introduction to erg training as a recovery and performance tool

09:30 - Home gym erg equipment rankings: bike, ski, row, and why

14:50 - Using the BikeErg for low-impact intensity and FTP progress

22:35 - Why the SkiErg matters more than the RowErg on race day

28:20 - Structuring weekly erg sessions and matching threshold to running

35:40 - 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