RMR Training Podcast

This episode dives into one of the most misunderstood parts of training—volume. Not just “more is better,” but what actually moves the needle. We break down how to structure it, how to scale it, and why chasing volume blindly can backfire hard.
The real takeaway? It’s not about doing more… it’s about doing what matters, consistently, over time.
If you’ve ever wondered whether you’re doing too little, too much, or just spinning your wheels—this one’s for you.

00:01:50 – What “volume” really means in HYROX training
00:05:26 – Low vs high volume: what actually works in practice
00:07:28 – Why most athletes benefit from more low-intensity work
00:22:08 – The 10% rule and how to safely build volume over time
00:58:56 – The biggest mistake: chasing volume instead of progress

What actually separates elite HYROX athletes?In this episode, Rich Ryan breaks down race strategy, pacing, and the biggest mistakes holding athletes back—based on real elite performances.If you want to race smarter and faster, start here.

00:00 – Why Watching Pros Matters
01:03 – Running Is King
21:20 – The Grey Zone Problem
40:00 – Pacing Mistakes
43:02 – Key Stations That Matter

RMR Training APP  Podcast
https://www.rmr.training/rmr-app-pod
Off- Season
https://www.rmr.training/base-builder-podcast

HYROX World Champion Meg Jacoby joins Rich Ryan on the RMR Training Podcast to break down how cross training can build elite HYROX fitness.
They dive into how to use the BikeErg, SkiErg, and aerobic cross training to improve performance, boost endurance, and train smarter for race day.
If you're a HYROX athlete looking to maximize your aerobic engine while reducing impact from running, this episode covers the strategies top athletes use to stay fit, consistent, and competitive.

0:00 – Introduction to the RMR Training Podcast & Meg Jacoby joins the show
0:40 – Why cross training can build elite aerobic fitness for HYROX
2:00 – How top HYROX athletes structure cross training sessions
6:15 – Using the BikeErg and erg machines to improve race performance
12:30 – Applying cross training strategies directly to HYROX racing

Rich Ryan breaks down his race at the HYROX North American Championships in Washington DC. After entering as the #2 seed and finishing 8th, he shares the pacing mistake that derailed the race, what he learned, and how he’s adjusting training before Worlds.

00:00 – Intro & Race OverviewRich recaps racing in the HYROX North American Championships and the expectations going in.

02:57 – The Most Important HYROX Pacing StrategyWhy pacing until burpee broad jumps is key to executing the back half of the race.

07:47 – The Moment Everything ChangedA sudden wave of fatigue during the sled pull turns the race into survival mode.

11:24 – The Real Reason the Race Went WrongBreaking down why going out too hard early ruined the rest of the race.

36:47 – What Changes Before WorldsTraining adjustments and the plan moving forward for the next big race.

Get structured HYROX programs, coaching guidance, and a community of athletes all working toward the same goal. Whether you're building your base or preparing for race day, the RMR Training App has a program for you.
Start here:
https://www.rmr.training/rmr-app-pod

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