If you’ve ever stepped into a HYROX race and thought, “Why does the SkiErg feel so easy in training but so evil on race day?” — you’re not alone.
The ERGs are small pieces of the overall time, but they have an outsized impact on your heart rate, fatigue, and ability to actually run well between stations. And if your damper settings or stroke rates are even a little off? Yeah… they’ll let you know.
In our latest episode of the RMR Training Podcast, we sat down with world-record erg machine Jame
Coach Ryan kicks off this episode solo — Rich Ryan is on dad duty (congrats, Rich!), and Meg is out in Madrid casually dropping a 58:40 like it’s nothing. Elite 15? Yeah, she’s back.
Joining the pod:
⭐ Colin Steeper
⭐ Jack Driscoll
Two athletes on a tear, two athletes who keep showing up, and two guys I’ve had the pleasure of competing with over the last few weeks.
The Melbourne Roll-Down That Shocked All of Us
Colin and I both woke up to a surprise email:
“Congrats, you’re in for Melbourn
This week’s episode of the RMR Training Podcast kicks off with something you already know if you’ve listened for more than 10 seconds:
Meg is hilarious, Rich is barely holding things together, and the conversation somehow ends up deep, scientific, and wildly relatable.
But before the chaos begins…
Meg’s Half Marathon PR: The Plot Twist No One Saw Coming
Meg rolled into a half marathon without a dedicated block… and still walked away with a 1:18:01.
But here’s the part that shocked her (and
This episode of the RMR Training Podcast is brought to you by Rockopt—the number one analytics tool for your HYROX racing and training. I’ve used it for the past year and it’s without a doubt made me a better, smarter athlete.
Seeing everything in one place—strengths, weaknesses, what’s costing you time—removes the guesswork so you can actually train with a plan instead of vibes. You can grab a free custom Rockopt report with the link in the show notes.
Now, let’s get into it.
The Sled Pu
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Rowerg-Rich Ryan-Elite15 [https://ghost-production-de37.up.railway.app/caption]
My name is Rich Ryan — I’m a 3x HYROX Elite 15 qualifier and hoping for a 4th this season.
I’ve run sub-55 for solo Pro HYROX and sub-49 in Pro Doubles.
I train a lot, and I think about training and HYROX a lot.
Training and racing make up a major part of my full-time profession.
So when it comes to the products I use, I take the time to research seriously.
I’ve t
Running is the heartbeat of HYROX—and for most athletes, it’s also the biggest limiter. But here’s the truth: just “running more” doesn’t make you faster. What matters is how you train.
That’s the whole idea behind our new Run 2.0 Program inside the RMR Training App. It’s not another cookie-cutter 5K or half-marathon plan. It’s a purpose-built system designed for the way HYROX athletes actually move—combining running, strength, mobility, and compromised efforts into one complete process.
Think
If you’ve ever tried to get stronger and faster at the same time, you’ve probably felt it—the interference effect. It’s that frustrating moment when your squat PR drops while your run splits slow down, and you wonder if doing both is even possible.
Welcome to the balancing act of hybrid training.
In this episode of the RMR Training Podcast, I sat down with Ryan Kent and Meg Jacoby to unpack the interference effect—what it really means, when it matters, and how to train around it without sabota
Why Most Athletes Aren’t Overtraining—They’re Under-Recovering
Let’s clear the air: true overtraining is rare. Most HYROX athletes simply don’t rest enough, eat enough, or manage stress enough to recover from what they’re doing.
When fatigue stacks up, performance drops—and motivation follows. If you’re dragging through “easy” runs or dreading your next sled push, it’s not weakness. It’s under-recovery.
Signs you’re under-recovering:
* Every workout feels harder than it should
* You’re not
Quick context (and why this is worth your time)
New season, fresh legs, same chaos. I just opened my HYROX year and came away with a clearer plan—how to pace, when to press, what not to chase, and how to keep the mental game steady when the venue, turf, and pressure try to tilt you. This post is me turning that experience into simple, repeatable steps you can use for your next race.
I’ve used it all year because it makes my training better. I’ll show exactly how below.
My biggest shift: from
What Worked, What Didn’t, and What’s Next
The Strategy Shift (and Why It Worked)
Last season my blueprint was: conservative early → smash the sleds → survive. It worked to a point, but at this level the front pack can get away and never come back.
Hamburg plan: run even, ski under control, push/pull hard but not suicidal, then keep the runs steady after each station. Rhythm over roller coaster.
* Sled push: 2:18 (a touch slower than my 1:59 at Worlds, but sustainable).
* Sled pull: 3:07 (
If you’re piecing together workouts from Instagram and calling it a plan… I get it. HYROX is new enough that even smart athletes (hi 👋) end up testing, tweaking, and occasionally taking a wrong turn. This post is the no-fluff recap of what’s actually been working for me since Worlds: a tighter strength approach, smarter aerobic volume, and brutally effective quality sessions that translate on race day.
And yes—this all plugs directly into our RMR Training App and the brand-new 12-Week HYROX Pr
Why Tapering Matters
If you’ve been grinding through weeks (or months) of training, you might think the hard work is over once taper week rolls around. But here’s the truth: tapering can make or break your race performance. Done right, it lets your body shed fatigue while keeping fitness sharp. Done wrong, it can leave you flat, sluggish, or worse — unprepared on race day.
In this guide, we’ll walk through the biggest taper mistakes athletes make, why they matter, and how to avoid them. Whethe
