In this episode, Rich and Ryan sit down to talk shop after their showdown at HYROX Miami Doubles.

They break down next steps in training, how their approach to training has evolved over the years, where they see HYROX heading on the competitive front, and a lot more.

• How to optimize recovery when racing back-to-back
• Pro tips for training through multiple events
• Race strategy breakdowns & mistakes to avoid
• Altitude training and peak performance prep
• Doubles vs Singles performance training advice

⏱️ Timestamp Highlights (Chapters):

0:00 - Intro & Sponsor (Rocks Opt) 1:01 - HYROX Worlds Prep: 8 Weeks Out! 1:41 - Life Balance: Kids, Family & Racing Chaos
6:01 - Training for Multiple HYROX Races in One Block
7:12 - Breaking the Pro Doubles World Record
9:01 - Running Pace Breakdown & Strategy
11:08 - The Secrets to a Clean, Fast Race
13:55 - Training Tweaks & Workout Recommendations
17:00 - Staying Mentally Tough in Team Events
22:15 - Altitude Training for Peak Performance
26:04 - Rethinking Training Focus for Doubles
29:44 - HYROX Qualification & Season Planning
34:08 - Are HYROX Courses Fair & Consistent?
41:07 - Evolution of Sled Difficulty & Course Layouts
48:22 - Could Anyone Break 50 Mins Solo in HYROX?
51:09 - The Future of HYROX Athletes & Youth Talent
56:41 - Doubles Strategy, Transitions & Mind Games
58:13 - Recovery, Ice Tubs, & Who’s a Threat at Worlds?

RMR Training App- Community

https://www.rmr.training/rmr-training-app-2

RMR Training APP Youtube

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RoxOpt - Custom Race Analytics

https://www.roxopt.com/

We broke the Pro Doubles World Record in Miami 🏆 and I’m breaking down the entire race: our strategy, pacing, mindset, and what this means for singles racing. If you’re running Hyrox doubles or aiming for Elite 15, this episode is a deep dive into how to think and train like a pro team.

Covered:

• The impact of racing at 9PM 🕘
• How to pair with the right doubles partner 👯‍♂️
• Our exact splits and pacing vs threshold training 📊
• What we learned for the upcoming Atlanta singles race 🔥

Want your own Hyrox race report? ➡️ Rocks Opt (link in show notes)

Download the RMR Training App — still 8 weeks out from Hyrox Worlds!

⏱️ Timestamps:

00:00 - Sponsored by Rocks Opt
00:52 - Hyrox Worlds prep & RMR App
01:45 - Why I’m solo today
02:48 - Racing at 9PM & post-race fatigue
04:00 - Travel recovery tip: Orthomol supplement
04:59 - What we’re covering today: singles vs doubles breakdown
06:33 - What is Elite 15 Pro Doubles?
08:02 - Our team history + prior record attempts
09:10 - How to choose the right doubles partner
10:30 - Matching archetypes & training style
11:43 - Miami Race Recap: New World Record time
13:07 - Run strategy and threshold pacing
16:55 - How to calculate actual run pace in Hyrox
18:26 - Using VDOT to project race pace
22:11 - Projecting singles pace from doubles
25:00 - Doubles strategy: run chill, then hammer
27:05 - Reviewing all 8 runs
28:00 - Station-by-station breakdown
29:13 - Sled push strategy
31:41 - Sled pull hiccup and lesson learned
33:45 - Going all-in on burpee broad jumps
36:01 - Row pacing and split strategy
37:05 - Chalk, gloves, and grip for farmers carry
38:02 - Our lunge station weak spot
39:00 - Wall ball strategy: 60/40 split
41:04 - Final reflections & next goal: sub-48?
42:38 - Course density & racing conditions
43:45 - Post-race tips: food, packing, and sleep
44:57 - Thanks and wrap up

RMR Training APP Podcast

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

RMR Training App- Community

https://www.rmr.training/rmr-training-app-2

RMR Training APP Youtube

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

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

RMR Training Instagram

https://www.instagram.com/rmr.training/

In this episode of the RMR Training Podcast, Rich and Kent dive deep into Hyrox pacing strategy — when to push, when to hold back, and how to avoid the classic mistake of going out too hard. Whether you’re a first-timer or looking to shave minutes off your time, this one’s packed with actionable insights.

[00:01] – Sponsored by Rocks Opt: New analytics tool for Hyrox athletes.

[01:02] – Rich introduces the show, Kent shares newborn dad life updates.

[05:10] – Main topic kicks off: Why pacing matters in Hyrox.

[06:37] – Respecting the format of the race to avoid being "smashed."

[07:02] – Why people start too fast: adrenaline, energy, and spectators.

[09:44] – Where athletes typically hit the wall — sled push or burpees.

[13:03] – How fast should you run that opening run?

[14:00] – Heart rate vs RPE: What’s the better pacing guide?

[18:51] – Using 5k time trials to structure pacing training.

[23:02] – The mental pacing check: “Could I hold this for an hour?”

[25:43] – Why hope is not a pacing strategy.

[27:45] – Executing a controlled race to actually show your fitness.

[29:27] – RPE scale as a pacing strategy — starting at a 6/10.

[34:08] – Learning to feel RPE and listening to the body.

[36:07] – How to train to recognize effort zones by feel.

[39:04] – Connecting pace, HR, and RPE for smarter training.

[40:01] – SkiErg pacing: 2k pace +10 seconds per 500m is safest.

[44:01] – Run after the ski is a trap — stay chill!

[45:03] – Pacing the sled push by feeling your HR and leg fatigue.

[46:51] – If you hit your redline, back off — don’t try to hold it.

[51:06] – Sled pull: manage form, rhythm, and don't rush resets.

[53:59] – Shoes matter: traction is critical for sled pull efficiency.

[54:45] – Post-sled-pull run: back off and recover.

[55:03] – Burpee broad jumps: how pacing earlier impacts this station.

[57:03] – Knee-up technique to control heart rate and form.

[59:26] – After burpees, you’re in it. Now it’s just about holding on.

[01:01:04] – Rich’s marathon tip applied to Hyrox: “Decide to race after burpees.
RoxOpt - Custom Race Analytics
https://www.roxopt.com/

RMR Training APP Podcast
https://www.rmr.training/rmr-app-pod

RMR Training App- Community
https://www.rmr.training/rmr-training-app-2

#Hyrox #HybridAthlete #HyroxTraining #PacingStrategy #HyroxTips #HyroxPodcast #RMRTraining