RMR Training Podcast

Rich Ryan and Ryan Kent break down altitude camp strategy for HYROX—how to adjust training, what benefits actually carry to sea level, and how heat training compares. Plus: DC race prep, shoe traction for sleds, and why community training can unlock your best sessions.

0:25 Ryan’s altitude camp: why he came to Colorado and what he’s chasing in DC
3:25 “A-race” season planning: qualifying paths, majors, and why DC is the swing race
11:27 Altitude science + reality: oxygen difference, red blood cells, and the real RPE boost
18:04 How long you need at altitude: 1 week vs 2–4 weeks, plus the risk of getting less fit
47:27 HYROX shoe talk: turf traction, sled slip disasters, and why the HYROX outsole matters

Thanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.Free HYROX Guides: How to Build Your Own HYROX Programhttps://www.rmr.training/how-to-build-your-own-hyrox-training-program-g

My Top 5 Favorite Workouts for HYROXhttps://www.rmr.training/mt-rushmore

Improve Your Running for HYROXhttps://www.rmr.training/running-for-hyrox-guide

How to Build a Base of Fitness for HYROXhttps://www.rmr.training/hyrox-base-builder-guidePick one, download it, and put it to work.Appreciate you being here

Rich sits down in Boulder with movement expert Lawrence Van Lingen to break down why most running “fixes” miss the point—and how crawling patterns, breathing, and nervous system health can unlock better form, fewer injuries, and more sustainable HYROX performance.

Lawrence Van Lingen Community 
https://www.lawrencevanlingen.com/

Lawrence on IG
https://www.instagram.com/lawrencevanlingen/

Lawrence on YouTube
https://www.youtube.com/@LawrencevanLingen

00:00 — Why this convo can change how you train for HYROX
07:45 — The “missing link” in PT + rehab: relationships through the body
18:30 — Stop over-cueing: crawling patterns that clean up running naturally
33:10 — Vagus nerve + HRV: the hidden driver of sustainable performance
47:40 — Breathing truth bombs: CO₂ tolerance, Bolt score, and nose-breathing (without the hype)

Solo HYROX Q&A with Rich Ryan covering late race nutrition, wall ball breathing fixes, hydration strategy, heart rate zones, season planning, gloves vs no gloves, and smart training tweaks. Real answers to real questions from the RMR community.

If you’re training for HYROX and want real insights from inside the race, you’re in the right place.https://www.rmr.training/rmr-app⁠

00:00 Intro + what this Q&A covers (nutrition, hydration, wall balls, HR zones, season planning)
03:10 Late race fueling plan: meal timing checklist + low-fiber/simple carbs strategy
12:40 Race-day nerves: venue vs hotel, boundaries, naps, and building a schedule that calms you down
18:55 Wall ball breathing fix: where to exhale (and why holding your breath crushes you)
26:30 HYROX training extras: best cross-training ranked + gloves vs no gloves + A/B race planning basics

In this full-squad episode, Rich Ryan, Meg Jacoby, and Ryan Kent talk about the tricky part of HYROX progress: what to do after you race well. We cover how to protect what worked, rebuild volume post-taper, avoid ego-driven training, and sharpen execution—especially on lunges and wall balls—so your next race isn’t a hope-and-pray situation…it’s repeatable.
5 Timestamp Highlights (Spotify):
00:00 — Why “a good race” can feel harder to plan for than a bad one

12:30 — Volume vs intensity: when to tweak, when to hold steady

22:05 — Repeatability = progress (even if the clock barely changes)

33:40 — Post-race recovery + nervous system fatigue (why “not sore” doesn’t mean “ready”)

45:15 — Wall ball strategy: unbroken mental cues, EOM pacing, and having a Plan B

If you’re training for HYROX and want real insights from inside the race, you’re in the right place.https://www.rmr.training/rmr-app⁠

In this episode, Rich goes deep on his HYROX race weekend in Phoenix — what went down, what went right, what hurt (a lot), and the big takeaways from race day.
He also breaks down what’s next in training as he shifts focus toward the next block and future races.
Want to follow the same training approach?
Track the journey and train alongside the team on the RMR Training app:
https://www.rmr.training/rmr-app

00:00 Phoenix recap + results
08:45 PR, podium, and why this race mattered
22:10 Wanting to win vs believing you can win
38:30 What training worked: farmers, lunges, running
52:40 Judging controversy + wall ball no-reps