HYROX Race Strategy: The Real Reason Your Race Falls Apart
Let’s be honest—most HYROX races aren’t lost at the end.
They’re lost in the first 10 minutes.
You feel good. You go out hot. You push the pace on the run, attack the ski, stay aggressive on the sleds… and then somewhere around the sled pull or burpee broad jumps, everything starts to fall apart.
Sound familiar?
This is one of the most common mistakes in HYROX racing—and it doesn’t just happen to beginners. Even elite athletes fall
Altitude Training for HYROX: Does It Actually Work?
If you’ve ever trained at altitude, you already know…
It hits different.
Same workout.
Same pace.
But suddenly your breathing is off, your legs feel heavier, and everything feels harder.
So the question is simple:
Does altitude training actually make you better… or just more tired?
Let’s break it down.
What Is Altitude Training?
Altitude training is exactly what it sounds like—training at higher elevations where oxygen levels are lowe
You’re Probably Not Weak… You’re Just Disconnected
Every athlete has that moment.
Something feels off.
Your calf tightens. Your hip gets cranky. Your running just… doesn’t feel right.
So what do we do?
We stretch it.
Strengthen it.
Attack it.
And sometimes it works.
But a lot of the time?
You just end up chasing the next problem.
That’s exactly why this conversation with Lawrence Van Lingen hits different.
The Big Idea: It’s Not About Parts—It’s About the System
Most of us have been t
HYROX Training Q&A: Nutrition, Hydration, Wall Balls & Race Strategy
If you’ve ever wondered how to fuel for a late HYROX race, stop gassing out on wall balls, or actually structure your training week… this one’s for you.
This was a solo Q&A episode where I went through questions from the RMR community. We covered a lot—nutrition, hydration, race-day nerves, cross-training, shin splints, season planning, and more.
Basically, all the stuff that actually matters once you get past just “working
If you’ve trained for HYROX, you already know this isn’t something you just show up and wing.
There’s pacing, strategy, transitions, gear, and execution. And for most athletes, at least one of those pieces is a guess.
We’ve spent enough time in this Community to see the same friction points come up again and again. So instead of just talking about them, we built tools to solve them.
No fluff, no paywalls, no app downloads. These are free for everyone, whether you’re inside the RMR Training ap
You just had a good race.
Not a “survived it” race. Not a “well, that was a learning experience” race.
A good one.
And weirdly… that can be harder.
Because when something goes poorly, the plan is obvious: fix the hole, patch the leak, get better at the thing that wrecked you.
But when it goes well?
Now you’re staring at the same question the pros ask themselves:
How do you keep improving when you’re not clearly “broken” anywhere?
In this episode of the RMR Training Podcast, the full squa
By Rich Ryan | RMR Training
The dust has settled in Phoenix, and I’ve had just enough sleep to put real thoughts together.
This one was a mixed bag in the best and worst ways.
On paper?
10 out of 10 outcome.
* 🥉 3rd place in a stacked HYROX Pro field
* 🌎 Qualified for Elite World Championships
* ⏱ Snuck under 54 minutes for the first time (PR by ~30 seconds)
* 🥈 2nd place in Pro Doubles
If you told me before the race that’s how the weekend would go, I’d take it every single time.
Bu
If you’re racing HYROX soon — or trying to build toward elite level performance — this episode covers two massive topics:
1. How to properly taper and prepare in the final week before race day
2. What the new HYROX Elite qualification system means for athletes
This isn’t surface-level advice. This is long-term performance thinking.
Let’s break it down.
Part 1: How to Taper for HYROX (Without Sabotaging Yourself)
As race day approaches, most athletes fall into one of two traps:
* Doing
Early in the episode, Meg Jacoby shares a real-time update on her knee issue. The headline is simple:
She’s choosing a conservative recovery plan now to avoid a bigger problem later.
What is PRP?
PRP stands for Platelet-Rich Plasma. In basic terms:
1. Blood is drawn
2. Platelets and plasma are separated
3. That concentrated solution is injected into the injury area (in Meg’s case, the knee joint)
The goal is to support healing by using your body’s own biological processes.
The part mo
By Rich Ryan | RMR Training
Walking lunges have never been my strength.
I could survive them. I could manage them. But at the elite end of HYROX, “managing” a station isn’t good enough anymore. You can’t afford to give away 15–20 seconds late in the race and expect to stay competitive.
So this training block, I finally stopped avoiding the problem—and started treating walking lunges like the performance limiter they are.
This article breaks down exactly how I’ve been training walking lunges
I’ve always felt like I was a dead-serious athlete. Even so, I don’t always give myself the appropriate space to truly reflect and become aware of where I am in my journey and how I can improve. It’s usually all in my head — but there’s something different about putting it down on paper (or in a doc) and really spending time with yourself.
So here’s a reflection I did to help set myself up for 2026.
You should do it too — you can get the doc here (make a copy to edit and save).
Take 45–60 min
I have become a better HYROX athlete through sports nutrition.
It’s a fact.
The sports nutrition research and product development have been really exciting over the past few years
But, as always in this space, there are a lot of products that do nothing.
Sports nutrition has long been the Wild West.
Luckily for you, I’m kind of like a Wyatt Earp–type character.
But really...
....I’ve been a brand partner with TheFeed.Com (an online marketplace for sports nutrition) for the past 12 months.
