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 sh
Why Cross-Training Is the HYROX Athlete’s Secret Weapon
When you think HYROX prep, your mind probably jumps straight to running, sleds, wall balls, and brutal intervals. And sure, those are essential. But here’s the real secret: elite athletes rely heavily on cross-training to stay fit, recover faster, and actually enjoy the grind.
Cross-training isn’t a backup plan. It’s a performance tool. By mixing in machines like the SkiErg, RowErg, and Concept2 Bike, plus low-impact tools like the Arc Tr
If you're winging your Hyrox training, grabbing workouts from Instagram, or just hoping that taking a few classes each week will get you race-ready... it’s time for a better plan.
Building a structured Hyrox training program doesn’t mean obsessing over spreadsheets or training like a robot. But it does mean thinking with intention, training with purpose, and progressing with a clear goal in mind.
In this blog post, we’ll walk through exactly how to build a Hyrox training program from the groun
When you register for a HYROX race, one of the first choices you face is deceptively simple: Open or Pro?
At first glance, it seems like the only difference is that Pro has “heavier weights.” But anyone who has stood on the Pro start line knows that’s only part of the story. Moving up changes everything: how you pace, how you recover between stations, and whether your mental game holds when fatigue sets in.
This guide gives you the full breakdown—what it takes to go Pro, when to stay in Open,
In the world of hybrid fitness, two names dominate the conversation: HYROX and DEKA. At first glance, they seem similar — both blend running, machines, and functional fitness stations. But step inside either race, and you’ll quickly see they’re entirely different beasts.
In a recent conversation between Ryan Kent and HYROX World Champion Meg Jacoby, the two broke down exactly what separates DEKA from HYROX, how to train for each, and whether it’s possible to excel at both.
Event Structure
If you’ve ever stared down a SkiErg, RowErg, or BikeErg and thought, “How bad can it be?”—then learned the hard way 40 seconds later—you’re not alone. Ergs are sneaky. They look simple. But if you’re not using them right, you’re either wasting time or wrecking your race.
On this week’s RMR Training Podcast, I sat down with the returning Meg “Return of the Meg” Jacoby to talk all things erg. We ranked the machines, broke down pacing strategies, and got into the nitty-gritty of technique. Whether
Let’s get something straight—training harder doesn’t always mean training better. Especially in Hyrox, where the line between building endurance and burying yourself alive is thinner than your post-sled-push soul. This post breaks down everything you need to know about intensity, threshold training, pacing, and recovery—so you can stop guessing and start progressing.
Whether you’re chasing a podium or just trying to survive the wall balls without seeing stars, this is your practical guide to ma
VO2 Max Training for HYROX: Why You’re Probably Doing It Wrong (And How to Fix It)
Let’s talk about VO2 max intervals. The big, shiny, sweaty workouts that make you feel like a champion... or maybe just completely wrecked.
You’ve probably done them. Maybe in a CrossFit class. Maybe in a HIIT session. Maybe because your Garmin said “You’ve been in Zone 5 for 45 minutes” and you’re feeling like a superhero. But here’s the truth: if you think you’re living in VO2 max for half an hour, you’re not.
In the world of hybrid fitness, success isn’t just about grinding—it’s about strategic structure. On this episode of the RMR Training Podcast, elite HYROX athletes Rich Ryan and Ryan Kent break down exactly how they build their training year using macrocycles, mesocycles, and microcycles.
Whether you’re an experienced athlete or new to the HYROX scene, understanding these training cycles can help you train smarter, recover better, and peak at the right time.
Why You Need Structured Training C
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A deep dive into the HYROX World Championships 2025: race-day strategies, critical mistakes, and the mindset behind chasing the podium. Discover the hard lessons and future plans from this Elite 15 athlete. [https://ghost-production-de37.up.railway.app/caption]
The HYROX World Championships is where the world's best hybrid athletes converge to test the limits of their fitness, strategy, and mental toughness. For me, this was my third consecutive y
When it comes to improving your performance in HYROX, the offseason is where true progress begins. Whether you're aiming for a personal best or a podium spot, what you do in the months between races will determine how far you go. At RMR Training, we design offseason blocks that prioritize the adaptations that last—and that’s exactly what this article breaks down.
In this blog, we’ll explore the three most essential elements of your HYROX offseason: aerobic conditioning, maximal strength or hype
This past week, I finally hit a major milestone in my Hyrox-inspired training: an 8.5-kilometer threshold run at a 3:14–3:15 /km pace, immediately followed by a punishing 30-minute EOM (Every One Minute) sequence, capped off with 100 wall balls. Over the last four to five weeks, I gradually built volume and intensity, culminating in today’s “monster” session.
* 8.5 km Threshold Run at 3:14–3:15 /km
* 30-Minute EOM Sequence (alternating stations every five minutes)
* 100 Wall Balls to finish
