Fresh off the HYROX event in Hamburg, Rich breaks down his weekend through four key agreements he made with himself: race tactics, training tactics, mental tactics, and emotional tactics. This episode digs into how those internal promises shaped his performance, mindset, and the way he showed up when it counted. From the chaos of race day to the quiet lessons afterward, it’s part reflection, part strategy, and all heart.

Discover what’s really working in HYROX training—and what isn’t. From strength blocks and aerobic conditioning to biomechanics, recovery, and supplements, this guide breaks down proven strategies to help you perform better on race day.

• 03:15 Why you can’t just copy CrossFit or running principles into HYROX training

• 12:42 Strength blocks, velocity-based training, and the role of plyometrics

• 28:50 Zone 2 aerobic work, cycling benefits, and how to balance recovery

• 47:10 Structuring quality sessions and maximizing time in Zone 4

• 1:08:25 Biomechanics, nutrition tweaks, and the new RMR running program

Avoid the most common taper mistakes before your big race. Learn how to time your taper, balance recovery, manage nutrition, and keep your performance sharp without losing fitness. Essential tips for HYROX, endurance athletes, and anyone chasing peak race-day results.

04:30 Why training through a race isn’t always a bad idea

14:50 The difference between sharp vs gradual tapers

27:10 Why a taper isn’t necessary if you only train a few hours a week

46:20 How nutrition and carb-loading fit into taper week

1:18:15 The mental side of tapering and how to fill extra free time