Meg Jacoby and Rich Ryan break down the biggest Hyrox training mistakes—overtraining, bad speed work, and too much intensity. They also cover strength vs. endurance balance, race day prep, and how to avoid common mistakes. Tune in and level up your Hyrox performance!

00:00 – Intro & Sponsors (Resolute Coffee, Rox Opt)
02:00 – Valentine’s Day & Travel Talk
05:20 – Mistake #1: Skipping Easy Days & Overtraining
15:10 – The Right Speed Work for Hyrox (Stop Wasting Your Workouts)
22:00 – Why VO2 Max Workouts Might Be Holding You Back
30:30 – Balancing Strength & Running for Hyrox
35:00 – The “CrossFit Trap” – Too Much Intensity
40:10 – Are You Overdoing Hyrox Stations?
46:00 – Race Day Nutrition & Avoiding Bathroom Issues
51:30 – Upcoming Races & RMR App Updates

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR Training APP Youtube

https://www.rmr.training/rmr-app-yt

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

ESN Sports Nutrition (UK/Europe Only)

https://uk.esn.com/discount/rryan

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

The Feed

https://thefeed.com/

BPN

https://www.bareperformancenutrition.com/

In this episode of the RMR Training Podcast, the squad is back together to discuss all things Hyrox, training setbacks, and the mental game of racing. We discuss key takeaways from recent competitions, strategies for maintaining fitness through injuries, and pushing through tough moments in a race.

• [00:00] – Intro & Sponsor Shoutouts (Resolute Coffee & Rocks Opt)
• [02:04] – The full squad is back! Checking in with training updates
• [05:41] – The dangers of jumping back into high mileage too fast
• [08:10] – Meg’s incredible comeback journey post-surgery
• [15:48] – Kent’s mental battle during Hyrox and overcoming the urge to quit
• [23:42] – Breaking down mistakes and lessons learned from Vegas
• [31:59] – Dylan Scott’s huge win and the mindset shift needed to take on top competitors
• [40:20] – Micro-goals: The key to rebuilding confidence after setbacks
• [46:00] – Meg’s debut as a Hyrox broadcast commentator: Behind the scenes
• [56:26] – The ongoing debate on sled lane differences and course fairness
• [01:02:07] – Hyrox’s plan for improving course consistency next season

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

https://msha.ke/theresilienceruck/

ESN Sports Nutrition (UK/Europe Only)

https://uk.esn.com/discount/rryan

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

PWR LIFT (RRYAN20 for 20% off your order)

https://pwrlift.com

In this episode, Rich goes solo from Las Vegas to talk about his post-race takeaways from his 8th-place finish at the HYROX Major.

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

https://resolutecoffeeco.com/

This week on the RMR Training Podcast, Rich, Ryan, and Meg are keeping it real with everything you need to dominate your next race.

[00:00] - Resolute Coffee & Rocks Opt: Game-changer products for racers
[02:10] - Rich, Ryan, and Meg share tapering tips for peak performance
[12:26] - How to fuel for race week (and why carbs are king)
[21:05] - Why mental prep starts way before race week
[35:39] - Tips for your first HYROX: Wall balls, pacing, and sled secrets
[52:27] - Could training HYROX in reverse order help?
[57:20] - The skinny on losing weight while training

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

https://msha.ke/theresilienceruck/

Join us on the RMR Training Podcast as Rich Ryan dives into the science of endurance and strength training with sports scientist Jonah Rosner. Discover unconventional ways to enhance running efficiency, optimal nutrition strategies, and the latest insights in training and recovery.

00:00 - Introduction and Sponsor Message
02:10 - Welcome Jonah Rosner and His Background in Sports Science
10:35 - The Importance of Calf Training in Running
22:50 - Isometric Exercises for Improved Achilles Stiffness
36:15 - Plyometric Training and Bone Health
48:00 - Sled Push Training for Runners
56:45 - Heat Training Protocols for Endurance Events
1:15:20 - Nutrition and Recovery Strategies for High-Volume Training
1:32:10 - Exploring the Role of Ketones in Performance and Recovery
1:50:00 - Closing Thoughts and Where to Follow Jonah Rosner

RMR Training APP 7-Day Trial

https://strivee.app/marketplace/plan/D4XBFyKXyvc6g9XTaMWS/nurture

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

https://msha.ke/theresilienceruck/

ESN Sports Nutrition (UK/Europe Only)

https://uk.esn.com/discount/rryan

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

PWR LIFT (RRYAN20 for 20% off your order)

https://pwrlift.com

Welcome to the RMR Training Podcast with Rich & Ryan! This episode dives deep into crafting the perfect warm-up for your next Hyrox event. From handling unpredictable venue conditions to fine-tuning your race-day routine, Rich and Ryan cover it all. Whether you're an elite athlete or a first-timer, these expert tips will help you feel prepared and confident when the starting gun goes off.

1. 00:00 - Intro and sponsor shoutouts: Resolute Coffee & Rocks Opt
2. 02:11 - Starting the warm-up conversation: Setting the stage
3. 05:47 - The ideal pre-race timeline: When to arrive and start
4. 13:15 - Running and aerobic warm-up: How much is too much?
5. 22:34 - Warming up with stations: Key sled pushes and burpee reps
6. 35:00 - Mental prep and focus: What to think about on the start line
7. 46:00 - Race-day caffeine, nutrition, and hydration tips
8. 58:00 - Final tips for creating a consistent race-day routine

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

https://msha.ke/theresilienceruck/

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

PWR LIFT (RRYAN20 for 20% off your order)

https://pwrlift.com

In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down everything you need to know about selecting the perfect shoes for HYROX. They dive into factors like grip, stack height, carbon plates, weight, and overall fit while providing top recommendations for racing and training shoes. Whether you're looking to improve performance or avoid common pitfalls, this guide has you covered.

[17:00] - Key elements to consider in racing shoes

[23:00] - Importance of grip for sled work and turns

[35:00] - Carbon plate technology explained

[46:00] - Fit and comfort: Finding the right size

[50:00] - Top shoe recommendations for HYROX racing

[58:00] - Why super shoes work for all levels of athletes

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

https://msha.ke/theresilienceruck/

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

PWR LIFT (RRYAN20 for 20% off your order)

https://pwrlift.com

As 2024 wraps up, the RMR Training Podcast squad—Rich Ryan, Meg Jacoby, and Ryan Kent—reflect on the highs, lows, and lessons learned over the past year. From racing strategies and training adjustments to personal growth and community-building, we’re diving into what worked, what didn’t, and what’s next for 2025.

Whether you’re looking to level up your own HYROX performance or find inspiration from the challenges we faced, this episode is packed with takeaways to help you train smarter and live better.

Chapters:
0:00 – Introduction and Sponsors: ROX Opt & Resolute Coffee
5:15 – Meg’s Reflection: Gratitude, Injury Recovery, and Mindset Shifts
25:30 – Kent’s Year: Overcoming Challenges and Embracing the Process
45:00 – Rich’s Takeaways: Smarter Training for Peak Performance
1:05:20 – Coaching Insights: The Power of Community and Athlete Development
1:25:45 – Life Lessons: Personal Growth and Finding Perspective
1:45:00 – Looking Ahead: Goals for 2025 and Resolutions

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

https://msha.ke/theresilienceruck/

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

PWR LIFT (RRYAN20 for 20% off your order)

https://pwrlift.com