How Half Marathon Training Impacts HYROX Performance
In this episode of the RMR Training Podcast, Rich Ryan sits down with Meg Jacoby fresh off her half marathon PR to unpack what distance racing feels like through a HYROX lens. They compare the “grind” of a half marathon versus the constant high-threshold demand of HYROX, why heart rate behaves so differently in each event, and what that means for pacing and expectations.Sponsored by Roxopt — the #1 HYROX analytics tool to help you train smarter and race better. Free custom report in the show notes. https://www.roxopt.com/00:00 – Roxopt sponsor + intro, Meg fresh off a half marathon PR07:45 – Half marathon “grind” vs HYROX grind: why they feel totally different18:30 – Should HYROX athletes run a half/full marathon to get faster? Real tradeoffs33:10 – Taper talk: why not tapering is “tomfoolery” + how Meg tapered for the half45:20 – Fueling & recovery: gels, carbs per hour, sodium/magnesium, and common mistakes https://www.roxopt.com/
--------
59:20
--------
59:20
Rich Ryan on Training Smarter for HYROX: Threshold Work, Sled Domination & Elite Mindset
HYROX elite Rich Ryan breaks down his training evolution—from mastering sleds to dialing in threshold sessions and mindset. A must-listen for athletes chasing faster, smarter racing.0:00 – Why This Episode MattersRich kicks things off solo while Meg and Kent are away racing, sharing why this conversation with strength coach John Patton hits differently—because he’s the one getting grilled this time. 4:20 – Reflecting on His Fastest HYROX Season YetRich talks improvements, racing with confidence, and why going out hard at Worlds wasn’t a mistake—but a milestone. 17:55 – The Sled Push/Pull BlueprintFrom fear to domination: Rich breaks down the exact process he used to become one of the strongest sled athletes in the sport, including the 3 pillars of sled training. 36:10 – The Threshold Training RevolutionRich explains how tracking time in low Zone 4 completely redefined his HYROX fitness—and why these long, grindy sessions might be the key you’re avoiding. 1:07:40 – Mindset, Longevity & What’s NextHow Rich handles pain, avoids overtraining, and stays competitive at 39. Plus, what he’s experimenting with next (VBT, lactate testing, and maybe even VO₂ masks). Ready to Dominate the Sled? Get Your Free Guide →https://www.rmr.training/the-ultimate-sled-push-playbook
--------
1:00:59
--------
1:00:59
Short-Term Setbacks, Long-Term Wins // HYROX Recaps from Meg and Kent.
In this episode, we break down two very different race stories with one common theme — resilience. Ryan reflects on his race in Atlanta, where an unexpected obstacle early on forced him to adjust on the fly and test his mindset mid-race. Meanwhile, Meg came out swinging in Maastricht, putting together her best race yet after nearly a year of rebuilding.We unpack what these performances mean, how each athlete’s training will change (or stay the same), and what lessons you can take into your own prep — whether you’re racing through setbacks or building back stronger.Check out your personalized HYROX performance analysis at RoxOpt.comTrain with us inside the RMR Training App00:00 – Intro & Roxop ShoutoutWhy race analytics matter and how data helps you become a smarter HYROX athlete.05:40 – Sled Lane Controversy & Race FrustrationsKent breaks down the infamous “rippled carpet” issue and how uncontrollable factors affect elite races.25:15 – Meg’s Training Discipline & Ego-Free ApproachHow Meg rebuilt her fitness post-injury through consistency, intentionality, and boring-but-brilliant training.47:30 – Mindset, Faith, and Overcoming Fear of FailureMeg opens up about self-doubt, rebuilding confidence, and choosing faith over fear in elite sport.1:05:00 – Race Strategy, Recovery & What’s NextKent and Meg preview Chicago, Dallas, and Anaheim — plus insights on how to stay ready for every start line.
--------
1:01:16
--------
1:01:16
How to Build a Running program for HYROX
Running is the glue that holds your HYROX together. In this solo episode, I break down exactly how to build race-ready speed and durability with a smarter process: the right mix of threshold work, one weekly compromised run, efficient mechanics, plyometrics, and mobility that actually keeps you moving well on race day.Grab the free HYROX Running Guide + sample week in the show notes. It’s the blueprint for our new Run 2.0 inside the RMR Training app. Share this with a teammate who needs faster runs and cleaner stations.What you’ll learn:Why “just running more” isn’t enough for HYROXHow to pair a run-only quality with a compromised run each weekThe underrated strength that runners skip (calves, knees, deep squats)Efficiency boosters: strides, plyos, hip extension, backward walkingMobility for the lumbar–pelvic–rib cage system so your form holds under fatigueIf this helps, drop a rating/review and send it to a friend. See you at Dallas/Chicago—let’s go.00:00 Free HYROX Running Guide + what’s inside Run 2.003:10 The “bread recipe” of running: process ingredients10:25 Runner-specific strength that prevents breakdown (calves, deep squats, knee flexion)18:40 Compromised running vs. pure run workouts—how to structure both27:55 Efficiency & mobility stack: strides, plyometrics, hip extension, backward walkingFree Guide for Running for HYROX https://www.rmr.training/hyrox-running-blueprintJoin the RMR Training App and Use our Running for HYROX 2.0 Programhttps://www.rmr.training/rmr-app-pod
--------
41:40
--------
41:40
The Interference Effect for HYROX Training
Hybrid athletes, listen up — we unpack the interference effect and how to balance strength and endurance without killing your performance.00:00 – Intro + Race Prep TalkRich, Ryan, and Meg catch up on race schedules, training tweaks, and why “tapering” looks different in hybrid season.15:45 – The Interference Effect ExplainedWhat happens when you train strength and endurance at the same time — and why hybrid athletes can’t ignore it.28:30 – How to Train Without Burning OutMeg breaks down how she structures sessions to balance lifting and running (and why timing matters more than volume).47:00 – Hypertrophy vs. Strength for HYROXThe crew debates muscle size vs. power — and which lifts actually help race performance.1:02:50 – Nutrition, Recovery, and Mindset ShiftsFueling strategies, training the gut, and letting go of old “bodybuilder” habits to perform at your best.
Training and racing conversations for the HYROX, and Hybrid athletes. The RMR Training podcast features elite coaches and world-champion athletes Rich Ryan, Meg Jacoby, and Ryan Kent.
Österreich