RMR Training Podcast

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

What does it really take to compete at the highest level in HYROX while balancing family, coaching, and everyday life?
In this episode of the RMR Training Podcast, Rich Ryan, Ryan Kent, and Meg Jacoby share an honest behind-the-scenes conversation about offseason training, injury recovery, strength progression, race preparation, parenting, and the mental challenges of staying competitive in HYROX. If you're training for your next HYROX race, this episode is packed with practical insights and relatable conversations.
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00:00 – Offseason updates, strength training & injury recovery
12:00 – Balancing HYROX, coaching, careers & family life
25:05 – The reality of being a full-time athlete and coach
45:08 – Heat training, race preparation & building mental toughness
59:20 – HYROX race strategy, pacing, wall balls & finishing strong

Training in hot and humid conditions can wreck your pace, heart rate, hydration, and recovery—but it can also make you a stronger athlete when managed correctly.
Rich Ryan and Ryan Kent break down how dew point affects running performance, when to move a quality workout indoors, how to adjust intervals without losing the purpose of the session, and the best cooling and hydration strategies for summer training. They also discuss heat acclimation, super shoes, running durability, and ideas that could make HYROX racing even more unpredictable.
Timestamp Highlights
00:00 Understanding humidity, dew point, and running performance
09:16 When to train outside versus using the treadmill
17:14 How heat acclimation changes your body
20:15 Adjusting intervals, recovery, and pace in extreme heat
43:31 How HYROX could become more unpredictable and exciting

https://community.lawrencevanlingen.com/checkout/running-revamp-early-bird

Is the new HYROX Cruise Major a game-changing innovation or the biggest mistake the sport has made? Rich Ryan and Meg Jacoby break down the controversy, discuss whether race simulations actually improve performance, explore why elite runners are finding success in HYROX, and share practical training advice for athletes of every level.
If you're preparing for your next HYROX race or want an inside look at the biggest conversations shaping the sport, this episode is packed with expert insights and honest opinions.
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00:00 Intro + Injury-Friendly Aerobic Training Workout
08:40 HYROX Cruise Major: Good Idea or Bad Decision?
27:45 Should You Do HYROX Race Simulations?
36:20 Can Elite Marathoners Dominate HYROX?
59:25 Burpee Rule Changes & Judging Controversies

Rich Ryan and Ryan Kent break down why the HYROX off-season may be the most important phase for making real performance gains. They talk strength training, running volume, recovery, race planning, periodization, and how athletes can stop chasing every race peak and start building toward bigger jumps next season.
This episode also covers Worlds takeaways, controversial judging moments, burpees, lunges, wall balls, and why smart off-season training can separate athletes who improve by seconds from athletes who improve by minutes.

5 Timestamp Highlights:
00:00 — Intro + Worlds Catch-UpRich and Ryan open with travel stories, post-race fatigue, and the shift into full off-season mode.
06:40 — Why Off-Season MattersThe guys explain why stepping back from race-specific HYROX training can lead to bigger long-term gains.
07:37 — Strength Training for HYROXRyan breaks down his squat-focused strength block and how to build durability without wrecking recovery.
13:30 — Running Less, Training SmarterA discussion on replacing some easy runs with low-impact machines to show up fresher for key sessions.
41:19 — Race Planning + Peak TimingWhy athletes should stop trying to be race-ready all year and instead build toward the races that matter most.