Show Notes
If you’re trying to figure out how to train for HYROX, this episode breaks it all down—without the guesswork. We dive into HYROX training strategies, how to balance strength and endurance, and what actually matters when it comes to improving your race performance. Whether you’re a beginner or already competing, this will help you train with more purpose and get better results. A lot of people are doing the work… but not always the right work. This is about dialing things in so your training actually transfers to race day. If you’re serious about getting better at HYROX, this is where you start. 👉 Hit subscribe for more HYROX training tips and performance breakdowns.
00:00 – How to Train for HYROX (Overview) What most people get wrong when starting HYROX training. 06:45 – HYROX Endurance Training Explained How to build an engine that actually holds up on race day. 18:20 – Strength vs Conditioning for HYROX Finding the right balance so you don’t leave performance on the table. 34:10 – HYROX Race Strategy & Pacing Tips How to pace your race without blowing up halfway through. 52:30 – Key HYROX Training Takeaways Simple adjustments you can make right now to improve performance.
More from RMR Training Podcast
What are the best tools, gear, and strategies for HYROX training and racing? In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent compete in the ultimate HYROX draft, choosing their favorite cardio equipment, strength tools, running shoes, supplements, recovery methods, and dream race destinations. From improving endurance and building strength to finding the perfect HYROX racing shoe, the crew debates what really matters for performance. Plus, a bonus discussion on race pacing, mental toughness, and lessons from HYROX Boston. YouTube Chapters 02:50 – The Ultimate HYROX Draft: Rules and Categories
What’s the hardest part of HYROX training? It might not be the workouts. Rich Ryan and HYROX World Champion Meg Jacoby break down the biggest challenges athletes face, from training structure and nutrition to recovery, race-day performance, and mental toughness. Discover why training harder doesn't always mean getting faster, how to avoid common HYROX training mistakes, and what really matters when preparing for race day. 🔥 Train smarter and improve your HYROX performance with RMR Training: https://www.rmr.training/rmr-app Subscribe for more HYROX training tips, expert coaching advice, and race-day strategies!
Rich Ryan answers some of the biggest HYROX training questions: how to improve running speed, how training should change as you age, when to push hard, ideal body composition, running vs. ERG volume, compromised running, and the best ways to measure HYROX fitness. 5 Timestamp Highlights: 00:00 – How to Get Faster at Running for HYROX 15:26 – How HYROX Training Should Change as You Get Older 28:35 – How Hard Should You Push in Training? 36:24 – Ideal Body Weight & Strength vs. Running Speed 44:46 – Compromised Running & Measuring HYROX Fitness
What does it actually take to race HYROX well? Rich Ryan, Meg Jacoby, and Ryan Kent break down their 12 rules for HYROX racing, covering pacing, suffering, mindset, sled strategy, fueling, race-day preparation, and how to respond when things go wrong. Plus, the crew reacts to the latest HYROX World Championship prize money. Rules of Racing Rules of Racing 12:27 — Suffering Is Not Optional Why learning to push through discomfort is essential for racing HYROX at your best. Rules of Racing 24:40 — Train Your Race-Day Mindset Positive self-talk, visualization, and preparing mentally for when your race doesn’t go according to plan. Rules of Racing 38:36 — HYROX Pre-Race Rules Why Ryan skips music, avoids entering the start corral too early, and believes athletes should start where they truly belong. Rules of Racing 47:25 — The Biggest HYROX Pacing Mistake Why Run 1 should feel controlled—and why burning through your adrenaline early can destroy the back half of your race. Rules of Racing 51:07 — When Your HYROX Race Goes Wrong Bad sled? Bad run? Penalty? Leave it behind, adapt, and stay in the fight instead of letting one mistake ruin the entire race.
Rich Ryan breaks down his HYROX Salt Lake City weekend, including how to fuel, recover, and mentally prepare for back-to-back races. Plus, he shares lessons from his solo and doubles races, his experience with HYROX Young Stars, and an early look at the new Axis hybrid racing shoe. 00:00 – HYROX Back-to-Back Racing: What You Need to Know 02:00 – Recovery & Fueling: The #1 Priority Between Races 21:25 – HYROX Salt Lake Recap: Altitude, Course & Race Strategy 50:20 – Singles to Doubles: Changing the Mindset & Racing with Jack Driscoll 58:55 – Introducing Axis: Rich’s New HYROX Racing Shoe