HYROX Q&A: Race Prep, Beginner Running Tips, and Coaching Insights from Elite Athletes

Why HYROX Athletes Need Smarter Training

HYROX has exploded as the world’s leading hybrid fitness competition, blending running with functional stations like the SkiErg, sled push, and burpee broad jumps. But with popularity comes questions:

• How do I pace myself?

• When will my running times improve?

• Should I train with heart rate or RPE?

• What’s the right mindset on race day?

In this RMR Training Podcast Q&A, Rich Ryan, Meg Jacoby, and Ryan Kent answer these exact questions. They share personal experiences, race-day rituals, and coaching insights that will benefit both beginners and Pros.

Whether you’re training for your first Open race or gunning for the Elite 15, these lessons can help you avoid common mistakes and accelerate progress.

Race-Day Mantras and Mental Prep for HYROX

Mindset is often the biggest separator between finishing strong and falling apart. Here’s how three elite HYROX athletes handle the start line.

• Meg Jacoby: Her mantra is simple: “I can win this.” By focusing on preparation and self-belief, she shuts out the noise and runs her race.

• Rich Ryan: Relies on his race plan — repeating cues like “easy on the first run, control the ski, finish hard.” Keeping things simple reduces nerves.

• Ryan Kent: Uses a mix of silence and mental fuel. Sometimes he’s empty-headed, other times he recalls tough workouts or doubters to spark confidence.

Takeaway: Find a phrase, cue, or routine that centers you. Race-day adrenaline is powerful, but without focus, it can derail execution.

Beginner Running Tips: Beyond Consistency

Every HYROX athlete knows consistency is the foundation. But once you’ve built a regular schedule, what’s next?

1. Master Pacing

Most beginners go out too fast. Learn to run controlled splits by:

• Starting runs slower than target pace.

• Practicing even pacing in workouts.

• Using treadmill or GPS metrics for feedback.

2. Accept Your Current Fitness

Improvement isn’t linear. One fast workout doesn’t mean you’re suddenly faster. Patience and progression matter more than chasing weekly PRs.

3. Prioritize Recovery

Not every session should be a 10/10. Easy runs are crucial for adaptation. Respect Zone 2 and recovery runs to avoid burnout.

4. Improve Movement Quality

Running form is an underrated performance booster. Many HYROX athletes come from CrossFit or strength backgrounds and lack efficient mechanics. Focusing on posture, cadence, and mobility can:

• Reduce injury risk

• Improve efficiency

• Enhance recovery

Timeline for progress: Expect noticeable running pace improvements after 8–12 weeks of structured training — not in just two or three weeks.

RPE vs. Heart Rate Training: Which Works Best for HYROX?

One of the hottest debates in hybrid training is whether to rely on Rate of Perceived Exertion (RPE) or heart rate zones.

• RPE (Rate of Perceived Exertion):

  • Flexible, especially on race day.

  • Teaches athletes to tune into body signals.

  • Great for adjusting effort in dynamic HYROX stations.

• Heart Rate Training:

  • Provides objective data for endurance workouts.

  • Keeps threshold sessions honest.

  • Useful for tracking long-term progress.

Best Approach: Use both.

• Train with heart rate to stay accountable in aerobic and threshold work.

• Race with RPE to avoid being handcuffed by heart rate spikes from adrenaline and intensity.

Pro Tip: Wrist-based monitors are often inaccurate. Use a chest strap for precise heart rate data.

How Long Before Running Paces Improve?

Athletes want quick results, but running performance doesn’t follow the same curve as strength training or fat loss.

• Short term: You may feel more comfortable at certain paces within 4–6 weeks.

• Medium term: Real pace improvements (2–5 seconds faster per rep) usually show after 10–12 weeks.

• Long term: Significant gains may take 6–12 months of structured training.

Example: If your threshold pace improves just 5–10 seconds per mile over a year, that’s a huge success in endurance terms.

The key is patience and consistency. Don’t confuse being able to tolerate a pace with actually being faster.

Coaching Insights: The Reality of Online Training

Online personal training is booming, but the RMR team warns athletes to look beyond Instagram marketing.

• Coaching is more than workouts. A good coach provides accountability, mindset guidance, and long-term planning.

• Big following ≠ big expertise. Many influencers are great at marketing but lack practical coaching experience.

• Education never stops. The best coaches constantly update their methods with new science and real-world application.

• Practical experience matters. Working directly with athletes reveals more than any certification alone.

Red flag to watch: If someone’s main pitch is “comment PLAN for a free template,” they’re likely focused on sales, not coaching quality.

FAQs: HYROX Training & Racing

Q1: How long should I train before my first HYROX race?
At least 12 weeks of structured training is recommended to build the endurance and strength needed for the event.

Q2: Should I train more like a runner or a CrossFitter for HYROX?
HYROX is endurance-dominant. Focus on running efficiency first, then layer in functional strength.

Q3: What’s the best way to pace a HYROX race?
Stay controlled early. Many athletes burn out by over-pushing the first 2–3 runs. Negative splitting is rare but aiming for even effort is best.

Q4: Can I improve just by doing HYROX workouts?
Not really. While HYROX simulations are useful, structured run training + station-specific strength work leads to bigger gains.

Q5: What equipment should I use for training?

• Chest strap heart rate monitor for accuracy.

• Access to SkiErg, RowErg, BikeErg, sleds, and wall balls.

• Running shoes suitable for hybrid surfaces.

Final Thoughts: Building Your HYROX Edge

HYROX training isn’t just about putting in more volume. It’s about:

• Building patience and pacing discipline.

• Training both with data (heart rate) and intuition (RPE).

• Honing mental mantras and confidence strategies.

• Seeking coaching that prioritizes knowledge, not just marketing.

Apply these lessons consistently, and you’ll not only improve your HYROX performance but also enjoy the process more.

Ready to dominate your next HYROX race?

👉 Download the RMR Training App — structured 12-week programs, progressive workouts, and a supportive athlete community.
👉 Subscribe to the RMR Training Podcast — weekly strategy episodes and elite athlete insights.
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Your next HYROX PR starts with smarter training — let’s get after it.