Hyrox Training: What’s Working & What’s Not

Are you optimizing your Hyrox training? In this episode of the RMR Training Podcast, Rich Ryan breaks down the training methods that are driving real results—and what you might want to avoid. From anaerobic threshold work, strategic rest days, and non-running Zone 4 training to movement efficiency and race strategy, this deep dive will help you refine your approach and crush your next Hyrox event.

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🔗 Links Mentioned:

Resolute Coffee: Resolute Coffee (RR20 for 20% off)
https://resolutecoffeeco.com/

Rocks Opt Analytics:RoxOpt - Custom Race Analytics
https://www.roxopt.com/

🕒 Timestamps:
00:00 - Intro & Sponsor: Resolute Coffee ☕
01:04 - Sponsor: Rocks Opt – Next-Level Hyrox Analytics 📊
02:06 - Why This Episode is Solo 🎙️
02:29 - Hyrox Training: What’s Working & What’s Not 🚀
03:06 - The 3 Pillars of Hyrox Success: Training, Education & Community 🏆
06:56 - Training at Anaerobic Threshold: The Key to Racing Success ⚡
08:19 - How Long Should You Stay at Threshold? ⏳
12:07 - Why Heart Rate Training Matters for Hyrox 🫀
18:20 - Running Less & Performing Better – Is 50 Miles/Week Necessary? 🏃‍♂️
24:48 - Best Non-Running Workouts for Hyrox Strength & Endurance 🏋️
27:08 - Swimming for Recovery & Performance 🌊
32:50 - The Power of Rest Days – Why More Recovery Can Lead to Gains 💤
34:03 - Mobility Matters: Fixing Tightness & Improving Breathing 🏃‍♂️
35:51 - Running Economy: How to Run Faster Without More Effort 🏃‍♂️
38:51 - Nutrition Mistakes: Careless Eating vs. Performance Fueling 🍎
42:14 - Strength Training: Optimizing for Hyrox Efficiency 💪
46:38 - What’s Next? Upcoming Races & Training Adjustments 🏁

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