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.
VO2 max intervals are flashy, hard, and wildly misunderstood. In this solo episode, I break down how to actually use VO2 max work to boost your HYROX performance without burning yourself into the ground.
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
In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down the fundamentals of long-term HYROX training from macro to meso to micro cycles. They explore how to effectively structure your offseason and in-season blocks, share their own approaches to gym upgrades and incline tr...
Off-season training is here—how are you maximizing your time? In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down what it really means to take an “off-season” in HYROX and DEKA. From adjusting sled training for tougher carpet conditions to dialing in your running form ...
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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
This episode dives deep into the behind-the-scenes of the most competitive HYROX Doubles race to date. Rich Ryan and Ryan Kent break down strategy, heartbreak, and everything in between—from equipment malfunctions and race-altering injuries to the psychological battles of high-stakes team racing....
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
Hyrox World Championship — Rich Ryan shares his raw, honest experience after a tough weekend in Chicago. From fine-tuning his race strategy and navigating controversy over the sleds, to wrestling with disappointments and growing through community, this episode is a must-watch for anyone passiona...
In the latest episode of the RMR Training Podcast , Meg Jacoby opens up about her difficult but powerful decision to step away from the 2025 HYROX World Championships. What follows isn’t just an elite athlete talking about injury—it's a blueprint for longevity, leadership, and maturity in hybrid racing.
This isn’t a story about missing a race. It’s a story about how to win the long game in fitness and competition.
The Hidden Strength of Saying “Not This Time”
In a culture that celebrates gri
