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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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#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

In this episode of the RMR Training Podcast, Rich Ryan, Meg, and Kent dive deep into one of the most misunderstood aspects of Hyrox prep: intensity. From dialing in your threshold pace to avoiding the “train harder not smarter” trap, this conversation is full of gems on how to level up without burning out. Whether you're chasing podiums or PRs, this is a masterclass in doing the work right.

Chapters:

00:00 Intro & Team Catch-Up

05:05 What Are “Quality” Sessions, Really?

08:50 How to Use Threshold Data Effectively

16:30 Why Training at Goal Pace Might Be a Trap

22:15 Pacing Discipline and Avoiding Burnout

33:30 The Mental Toll of Going Too Hard, Too Often

39:00 When to “Sell Your Soul” in a Workout

44:00 Easy Runs, Strength Days, and Real RecoveryIf you’re serious about building sustainable fitness for Hyrox or hybrid racing, this one’s for you.🔔

Subscribe for more practical insights from coaches in the trenches.👇

Drop a comment—what intensity mistake have you made in training?https://www.rmr.training/rmr-app-yt, https://www.rmr.training/base-builder-youtube

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 programming

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Off- Season

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Chapters:

00:00 Why VO2 Max Intervals Matter for HYROX

01:50 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 Work

26:00 Should You Use VO2 Max for HYROX? The Real Benefits

33:00 The Risks: Burnout, Injury, and Misuse in Group Fitness

38:00 How to Periodize VO2 Max Work for Maximum Gain

42:00 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-trial⁠

In 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 #FitnessPodcast

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

Off-season training is here—how are you maximizing your time? In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down what it really means to take an “off-season” in HYROX and DEKA.

From adjusting sled training for tougher carpet conditions to dialing in your running form and exploring incline treadmill benefits, this conversation offers a masterclass on how to train smarter between races. Whether you’re building strength, fixing movement patterns, or planning your upcoming race calendar, there’s something here to apply today.

Don’t waste the off-season—build the foundation to crush next year.

✅ Key Takeaways:

How to structure your off-season (and how not to)

Why incline running might be your cheat code

Heavy sled push, Zercher carries, and proper footwear talk

Addressing weaknesses in movement patterns and running mechanics

Preparing for tougher race-day sledsWhen to rest vs. when to dial in

00:00 – Owning Concord & Race Recap

01:45 – DEKA Rule Changes and Time Impact

04:30 – Breaking Down PRs with New Standards

06:50 – Tank Sled Issues & Design Flaws

08:15 – Box Stepovers: Safety & Movement Debate

10:10 – Planning the 2025 Race Calendar

13:30 – What Off-Season Really Means

18:00 – Ideal Off-Season Block Length

21:00 – Incline Treadmill for Strength & Injury Prevention

28:00 – Sled Training Strategy: Load, Footwear &

TechniqueBuild a Stronger HYROX Engine This Off-Season

The off-season is your opportunity to make real gains.

Our Base Builder Program is built for HYROX athletes who want to improve running mechanics, get stronger for sleds, and fix the weaknesses that show up on race day.

Come into the next season ready to perform.

👉 Start your build: https://www.rmr.training/base-builder-podcast