RMR Training Podcast

How much training is actually enough for HYROX?
Rich Ryan answers listener questions on weekly training volume, Zone 2, progressive overload, tapering, body weight, race-day shoes, and what it really takes to reach the Elite 15. Plus, why doing more isn’t always better—and how to build volume without burning out.
00:01 – How Much Training Volume Do You Really Need?
20:45 – Is It Too Late to Build Elite Aerobic Fitness?
30:40 – Zone 2, HYROX Workouts & Progressive Overload
40:30 – How to Taper for a HYROX Race
48:30 – What It Takes to Become an Elite HYROX Athlete

Which training methods actually work best for HYROX?
Rich Ryan and Meg Jacoby rank popular approaches including double threshold training, half marathon and marathon training, cluster sets, conjugate strength training, and high-carb fueling—plus who each method works best for.
Learn how to balance running, strength, recovery, fueling, and race-specific training to improve your HYROX performance.
11:29 – Double Threshold Training for HYROX
27:17 – Half Marathon & Marathon Training
35:16 – Conjugate Strength Training Ranked
42:58 – Why Cluster Sets Work for HYROX
46:33 – High-Carb Training & Race Fueling

What should you actually prioritize in HYROX training? Rich Ryan, Meg Jacoby, and Ryan Kent break down the HYROX training pyramid, from aerobic fitness and movement quality to strength, threshold work, muscular endurance, and race-specific speed. Learn what matters most—and what you probably don’t need to spend as much time on.
00:20 – Building the HYROX Training Pyramid
20:20 – Why Aerobic Fitness Comes First
24:45 – Movement Quality & Building Base Strength
35:00 – Threshold Training: Running vs. Ergs
40:00 – Muscular Endurance, VO2 Max & Race Speed

How much is sleep actually affecting your HYROX performance?
Rich Ryan sits down with with Dr. Rafael Zuzuarregui to break down sleep, recovery, jet lag, melatonin, circadian rhythm, and the strategies athletes can use when traveling for HYROX races. They also dive into sleep wearables, screen time, cooling mattresses, cold plunges, supplements, and which popular sleep hacks are actually worth trying.
If you’re racing HYROX overseas, preparing for World Championships, or simply trying to recover and perform better, this episode gives you practical ways to make sleep one of your controllables.
02:16 – Melatonin, circadian rhythm & jet lag
14:43 – How to sleep on flights before a HYROX race
20:38 – How poor sleep impacts athletic performance
36:53 – The best sleep environment for recovery
57:40 – Ranking popular sleep hacks for athletes
https://www.rmr.training/

Rich breaks down how his HYROX training has evolved—from high-mileage running and double-threshold experiments to the Zone 4 strategy that produced his biggest breakthroughs. He also explains why he is skipping the Hamburg Major, choosing long-term development over scrambling for qualification points, and what he is changing to become faster, stronger, and more competitive this season.
00:00 Why the Hamburg Major changed Rich’s race plans
08:05 The early training mistake that inspired HYROX tempos
22:40 Double threshold, overtraining, and declining performance
39:15 The Zone 4 breakthrough that transformed his racing
54:20 Building speed, strength, and a higher athletic ceiling