HYROX Training: What Actually Moves the Needle
There’s a point in training where you stop asking:
“What workout should I do?”
And start asking:
👉 “What actually makes me better?”
Because HYROX isn’t random fitness.
It’s a system.
And if you understand how things like zone training, ERGs, and year-round structure actually work…
That’s when things start clicking.
Zone 3 Training: Worth It or Waste of Time?
Zone 3 gets a bad reputation.
People call it the “gray zone.”
Too hard to reco
HYROX Injury: What Happens When Everything Stops
No one plans for injury.
You plan your races. Your splits. Your training blocks.
You don’t plan for the moment where everything just… stops.
But if you’re in this sport long enough—it’s coming.
And when it does, it’s not just physical.
It’s mental.
The Hard Truth About Injury
Here’s something most people don’t want to hear:
👉 Injury isn’t just part of the sport…
👉 It’s part of becoming great at it.
Every high-level athlete goes throug
HYROX Training Volume: How Much Is Enough?
Let’s be honest—volume is one of the most confusing parts of HYROX training.
How much should you be doing?
When is it not enough?
And when does “more” actually start making you worse?
Because here’s the truth…
More work isn’t always better.
And if you’re not careful, chasing volume can quietly stall your progress—or even push you backward.
The First Mistake: Thinking Volume = Progress
A lot of athletes default to this:
👉 “If I train more, I’ll
HYROX Race Strategy: What Actually Matters
If you’ve been training for HYROX, you’ve probably asked yourself:
What actually makes the biggest difference on race day?
Is it running? Is it strength? Is it pacing?
After watching elite-level competition and breaking down how the best athletes race, a few things become very clear…
And honestly, they might not be what you expect.
1. Running Still Matters (But Not How You Think)
Let’s get this out of the way:
Running is still the biggest drive
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
If you’ve been around HYROX training for a bit, you’ve probably heard this before:
“Use cross-training to build aerobic fitness.”
Cool. That’s the baseline.
But here’s the real question—how do you actually get high-level fitness from cross-training? Not just filler work. Not just avoiding injury. But real, performance-driving gains.
That’s what this comes down to.
Because when used right, machines like the bike, SkiErg, and RowErg aren’t just backups—they’re tools that can take your fitness
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
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
