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?

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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

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

In this episode, the RMR squad — Rich Ryan, Ryan Kent, and Meg Jacoby — dive into a mix of training tips, their experiences at the ESN Games, and insights into building strength and endurance. From discussing the benefits of zone two training on machines to Meg’s victorious performance at the ESN Games, this episode is packed with practical advice for hybrid athletes. Plus, stay tuned as they share upcoming race plans and more!

Chapters:

1. Introduction & Upcoming Miami Reunion (0:00)
   The crew catches up and talks about their plans for the upcoming reunion in Miami, reminiscing about their last meet-up.
2. Zone Two Training on Machines (2:00)
   Meg and Rich share their thoughts on using the ski and row for zone two work and how it benefits their endurance and performance.
3. Aerobic Conditioning: Low-Impact Strategies (4:00)
   Ryan Kent talks about his aerobic conditioning on the assault bike, ski, and row, especially after a long trail run, and how it aids recovery.
4. Training for Technique: Rowing with Perfect Form (6:00)
   Rich discusses his new approach to rowing 2k daily with perfect form, focusing on maintaining good mechanics even under fatigue.
5. ESN Games Recap: Meg’s Experience (8:00)
   Meg Jacoby breaks down her performance at the ESN Games, highlighting the challenges of heavy farmers carries, sandbag lunges, and mental toughness throughout the race.
6. Heart Rate Data and Race Intensity (16:30)
   Meg shares her heart rate data from the ESN Games, explaining how she stayed in zone 5 for most of the race despite the heavy lifts and short sprints.
7. Post-Race Reflections and Mental Recovery (18:30)
   The squad discusses their experiences with recovery, both physical and mental, and how it feels to get back into competition after injuries.
8. Preparation and Strategies for Upcoming Races (23:00)
   Rich talks about his upcoming mixed doubles race in Miami, with a focus on the athletes he'll face and the strategies he'll use to prepare.
9. The Hybrid Athlete Mindset: Balancing Strength & Endurance (28:00)
   The group discusses the hybrid athlete approach, how it combines strength and endurance, and why the training process is just as rewarding as the race itself.
10. The Value of Mental Toughness and Training for Discomfort (37:00)
    The crew explores the importance of mental toughness, pushing boundaries, and testing your limits — all while preparing for different types of athletic challenges.
11. Closing Thoughts & Wrap-Up (56:00)
    The squad reflects on the importance of preparation and training, wrapping up the episode with a lighthearted goodbye and a reminder to stretch!

📩 Want to Train Like a Pro? Check out the RMR App

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Rich Ryan is flying solo on this one and diving deep into a stack of HYROX training questions straight from the community.

This episode covers how to break through performance plateaus, recover from lunges without wrecking your body, build mental toughness, and avoid overtraining—all with actionable insights and real-world experience. If you’re training for HYROX and want to level up, this one is packed with gold.

⏱️ Chapters & Timestamps:

[04:06] How to Break Through a Performance Plateau
[16:08] How to Recover from Lunges & Build Lunge Durability
[20:32] How Much Mental Toughness Does HYROX Really Take?
[25:03] When to Empty the Tank & How to Time Your Kick
[33:07] Signs of Overtraining – What to Look For
[40:54] How to Gain Muscle Without Gaining Fat (Real Talk)
[45:03] Using Heart Rate to Pace HYROX – Pros, Cons & How to Practice

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#Hyrox #HybridRacing #EnduranceTraining #StrengthTraining #FitnessTips #OCR #AthleteLife #RichRyan #Running #HyroxTraining #RaceDay #HyroxTips #GymWorkout

Rich goes solo to deliver his thoughts on the state of HYROX training. He goes deep on some of the things he believes will move the needle in HYROX and other things that you can avoid.

RMR Training APP & Community 👇

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

RMR Training APP Youtube

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

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

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ESN Sports Nutrition (UK/Europe Only)

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Resolute Coffee (RR20 for 20% off)

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Join Rich Ryan, Ryan Kent, and Meg Jacoby as they recap the boys experiences at the latest race in Glasgow.

Discussing everything from race strategies and performance metrics to overcoming mental and physical challenges.

In this episode, they share personal insights on managing race prep, the importance of sleep and nutrition, and the unique experiences of racing internationally.

Chapters:

1. Introduction & Travel Vibes (0:00)
   The squad talks about their travel experiences, adjusting to the time zone, and how they feel after returning from Glasgow.
2. Race Prep & Adjusting Sleep (9:50)
   The importance of sleep adjustments, including strategies like melatonin and sun exposure, and how they set themselves up for a successful race.
3. Nutritional Tweaks (16:15)
   Discussing changes to diet, cutting out unhealthy cravings, and cleaning up nutrition in the weeks leading up to the race.
4. Mental Strategies & Overcoming Stress (19:45)
   How the athletes approach mental preparation, the role of stress management, and the mindset required for international competition.
5. The Race Day Breakdown (23:00)
   Detailed breakdown of the Glasgow race, including tactics, performances, and key moments that shaped their race day.
6. The Push & Sled Pull Challenges (29:00)
   A discussion on the physical challenges of the sled push and pull, and how it impacts race performance.
7. Celebrating Wins & Reflecting on Progress (33:40)
   The squad reflects on the importance of celebrating achievements, no matter how big or small, and how to build on past performances.
8. Post-Race Thoughts & What’s Next (40:25)
   The athletes discuss their thoughts after the race, what’s next for their training, and how they’re planning for future competitions.

In this episode of the RMR Training Podcast, Ryan Kent and Meg Jacoby get real about Hyrox training—separating quality coaching from misleading influencer advice. They cover:

✅ How to spot real coaches vs. fitness marketers
✅ Why more intensity isn’t always the answer
✅ The importance of balancing hard and easy training days
✅ Understanding Zone 3 training and whether it’s beneficial
✅ The right pace for machine-based Zone 2 work

💡 Whether you're a beginner or elite athlete, these training insights will help you maximize results and avoid common mistakes.

🔔 Subscribe & Share if you found this helpful!

📌 Timestamps:
00:00 - Intro & Podcast Sponsors
03:15 - The Difference Between Coaches & Influencers
12:40 - Why Faster Isn’t Always Better in Training
20:55 - How Many Easy Days Between Hard Sessions?
30:10 - Zone 3 Training: Is It Helping or Hurting?
42:35 - Machine Zone 2 Pacing Explained
50:20 - Closing Thoughts & Upcoming Events

RMR Training APP Podcast

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

RMR Training APP Youtube

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

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

Resolute Coffee

https://msha.ke/theresilienceruck/

ESN Sports Nutrition (UK/Europe Only)

https://uk.esn.com/discount/rryan

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

PWR LIFT (RRYAN20 for 20% off your order)

https://pwrlift.com