RMR Training Podcast

Brakken Kraker: The Art of Compromised Running 31.05.2026 1h 46m

Brakken Kraker is a longtime coach, elite athlete, and co-host of the popular podcast, The Running Public. In this conversation, we dive into the early days of coaching hybrid athletes, how the hybrid training and how the landscape has evolved. Brakken shares practical insights on training compromised running, structuring sessions around fatigue, and developing athletes who can perform when it matters most. Whether you’re a coach, competitive hybrid athlete, or endurance enthusiast, this episode is packed with actionable takeaways. 00:00 — Intro with Bracken Kraker07:30 — Early coaching days24:45 — Coaching systems vs real coaching36:20 — Compromised running for HYROX52:10 — How long HYROX progress really takes

What to avoid when training for your HYROX “A” race” 24.05.2026 1h

Are you making critical mistakes before your next HYROX race?In this episode of the RMR Training Podcast, Rich Ryan and Meg Jacoby break down the biggest mistakes athletes make leading into an A race — especially HYROX World Championships, New York, and major competitions. From overtraining and panic workouts to cutting weight too close to race day, this conversation covers exactly what NOT to do if you want to perform at your highest level.00:00 – Intro: The Biggest HYROX Race Prep Mistakes05:42 – Why “Cramming Fitness” Before Race Day Backfires18:10 – The Mental Pressure That Destroys Performance32:25 – Why Cutting Weight Before HYROX Is a Huge Mistake49:40 – The Long-Term Mindset Elite Athletes Use to Improve

Mental Strategies, LT1 on Race Day, Top Gels for HYROX: Ottawa Recap 18.05.2026 46m

Rich Ryan breaks down his HYROX Ottawa win, sharing elite race strategies, LT1 training insights, mental toughness tactics, and race-day nutrition tips. Learn how to pace smarter, fuel properly, and improve your HYROX performance from one of the sport’s top athletes.00:00 – HYROX Ottawa Race Recap & Winning by 1 Second09:12 – How to Approach a HYROX B-Race Properly22:45 – Mental Toughness Strategies That Changed My Racing39:18 – LT1 Training & Why Zone 3 Running Works for HYROX58:04 – Race Nutrition, Carb Fueling & Gel Strategy ExplainedReady to take your HYROX training to the next level?Get structured programs, expert coaching, and access to the RMR Training community here:https://www.rmr.training/rmr-app-pod

How to Travel & Perform at Your Best for HYROX 11.05.2026 51m

Traveling internationally for HYROX or a big endurance race? In this episode of the RMR Training Podcast, Rich Ryan, Meg Jacoby, and Ryan Kent break down exactly how to travel, recover, and still perform at a high level when crossing time zones.From jet lag and sleep strategies to race week nutrition, hydration, supplements, and mindset, this episode is packed with practical advice for athletes heading to HYROX Worlds, major races, or any endurance event abroad.We cover:How early to arrive before race dayThe best way to handle jet lagTravel nutrition and hydration tipsWhat to pack in your carry-onHow to recover after long flightsTraining adjustments while travelingCommon mistakes athletes make before big racesMental strategies when travel goes wrongWhether you’re flying to HYROX Worlds, racing overseas for the first time, or just trying to survive race-week travel, this episode will help you show up ready to perform.#HYROX #HYROXWorlds #EnduranceTraining #RichRyan #MegJacoby #RyanKent #HybridAthlete #RaceDay #TravelTips #FitnessPodcastTimestamps:00:00 – Full Squad Intro + HYROX New York Talk06:24 – Best Travel Advice for International Racing12:04 – Sleep, Jet Lag & Adjusting to New Time Zones20:19 – Performance Expectations While Traveling33:25 – Nutrition, Supplements & Travel Recovery TipsRMR Training App- Communityhttps://www.rmr.training/rmr-training...RMR Training Podcast https://open.spotify.com/show/4bk1QHU...

5 Running Workouts for HYROX & HYROX Rundown 04.05.2026 2h 21m

If you want to improve your HYROX performance, you don’t just need to run more—you need to run smarter.In this episode of the RMR Training Podcast, Rich Ryan breaks down the 5 most effective running workouts for HYROX, ranked from least to most impactful. This isn’t about random speed work—it’s about building the right engine, improving efficiency, and learning how to actually translate running into race performance.You’ll learn:Why traditional sprint training can hurt your HYROX resultsHow to build speed without sacrificing enduranceThe most effective way to train threshold for race dayHow to combine running + HYROX workouts for maximum transferWhether you’re preparing for your first race or chasing a PR, this episode will change how you approach running.👉 Train smarter with the RMR Training App : https://www.rmr.training/rmr-app-yt00:00 – Why “running faster” isn’t what you think03:45 – #5 Hill Sprints (Build power without burnout)10:20 – #4 Efficiency Reps (Run faster with better form)18:15 – #3 LT1 Training (The missing aerobic key)28:40 – Threshold Training Mistakes (Why most athletes get this wrong)42:10 – The BEST way to combine running + HYROX workoutsWatch the new episode from Race Brain HYROX Create-A-Player Draft: Building the Ultimate Athletehttps://youtu.be/d4pz1DUka60?si=lbbhKzxTHUNjDtr8

HYROX Training at 40: How Elite Athletes Improve Performance, Running, and Recovery with Age 27.04.2026 1h 8m

Quick heads up—the intro audio is a little rough on this one. Stick with it though… the rest of the episode is solid and definitely worth your time.What happens when elite HYROX athletes hit 40—and keep getting better?In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent dive into the evolution of training, performance, and mindset as aging athletes in HYROX and endurance sports. From improving running performance and experimenting with new training methods to optimizing recovery, fueling strategies, and race prep, this conversation breaks down what actually moves the needle.00:00 – Training, Racing & Turning 40How performance, mindset, and goals shift as athletes age08:30 – Shoe Talk: What Actually Works for RacingBreaking down super shoes, feel vs performance, and race-day decisions18:45 – High-Carb Fueling & Recovery GainsWhy fueling during runs is a game changer for endurance and recovery32:10 – Volume vs Intensity in HYROX TrainingWhy more running doesn’t always mean better HYROX performance52:00 – Finding Weaknesses & Leveling Up at Any AgeHow identifying gaps in training leads to long-term improvement

How to Train for HYROX (Beginner to Advanced Guide) 20.04.2026 1h

If you’re trying to figure out how to train for HYROX, this episode breaks it all down—without the guesswork.We dive into HYROX training strategies, how to balance strength and endurance, and what actually matters when it comes to improving your race performance. Whether you’re a beginner or already competing, this will help you train with more purpose and get better results.A lot of people are doing the work… but not always the right work. This is about dialing things in so your training actually transfers to race day.If you’re serious about getting better at HYROX, this is where you start.👉 Hit subscribe for more HYROX training tips and performance breakdowns.00:00 – How to Train for HYROX (Overview)What most people get wrong when starting HYROX training.06:45 – HYROX Endurance Training ExplainedHow to build an engine that actually holds up on race day.18:20 – Strength vs Conditioning for HYROXFinding the right balance so you don’t leave performance on the table.34:10 – HYROX Race Strategy & Pacing TipsHow to pace your race without blowing up halfway through.52:30 – Key HYROX Training TakeawaysSimple adjustments you can make right now to improve performance.

Zone 3 for Hyrox, Threshold on Erg, Nutrition for Performance, and More. HYROX Q&A 13.04.2026 1h

If you’ve ever wondered how to actually train smarter for HYROX—not just harder—this episode is for you.Rich Ryan dives into a full HYROX Q&A covering Zone 3 training, how to approach threshold work on the ergs, and what really matters when it comes to nutrition and performance. This isn’t theory—it’s what elite athletes are actually doing right now to get faster, stronger, and more efficient.We also get into year-round training strategy, how to structure your season, and the small details (like stroke rate, pacing, and fueling) that can make or break your race.If you’re serious about improving your HYROX performance, this is one you’ll want to take notes on.00:00 – Intro + What this HYROX Q&A covers01:00 – Zone 3 training: Is it worth it for HYROX?05:30 – Erg training: Aerobic vs Threshold work explained12:45 – Stroke rate, damper, and pacing strategy on ergs20:10 – Nutrition, bulking, and fueling for performance

Meg Jacoby Shares Lesson’s Learned Through Injury 06.04.2026 1h 8m

Join our RMR Training App https://www.rmr.training/rmr-appIn this episode of the RMR Training Podcast, Rich sits down with Meg Jacoby to talk through the injury that’s forcing her to step away from competition for now. Meg opens up about her meniscus tear, the hard decision to pull out, and what it looks like to handle setbacks without letting them define you. The conversation goes deep into grief, resilience, adapting training, and learning how to focus on what you can do when things don’t go according to plan. This one is honest, practical, and really valuable for any athlete dealing with frustration, injury, or a season that suddenly changes.8:16 – Meg explains her knee injury, how it happened, and why she had to make the call to step away from racing12:19 – The moment she realizes lining up in Poland could do more damage than good17:29 – Managing expectations, staying neutral, and not letting hope turn into emotional whiplash24:17 – How Meg kept training hard by adapting instead of shutting everything down29:02 – Why she’s removed the timeline and is focusing on healing, smart rehab, and the long game

How much volume should you do for HYROX Training 30.03.2026 1h 10m

This episode dives into one of the most misunderstood parts of training—volume. Not just “more is better,” but what actually moves the needle. We break down how to structure it, how to scale it, and why chasing volume blindly can backfire hard.The real takeaway? It’s not about doing more… it’s about doing what matters, consistently, over time.If you’ve ever wondered whether you’re doing too little, too much, or just spinning your wheels—this one’s for you.00:01:50 – What “volume” really means in HYROX training00:05:26 – Low vs high volume: what actually works in practice00:07:28 – Why most athletes benefit from more low-intensity work00:22:08 – The 10% rule and how to safely build volume over time00:58:56 – The biggest mistake: chasing volume instead of progress

Takeaways from how Elite’s Race HYROX 23.03.2026 1h 6m

What actually separates elite HYROX athletes?In this episode, Rich Ryan breaks down race strategy, pacing, and the biggest mistakes holding athletes back—based on real elite performances.If you want to race smarter and faster, start here.00:00 – Why Watching Pros Matters01:03 – Running Is King21:20 – The Grey Zone Problem40:00 – Pacing Mistakes43:02 – Key Stations That MatterRMR Training APP Podcasthttps://www.rmr.training/rmr-app-podOff- Seasonhttps://www.rmr.training/base-builder-podcast

How to Build Elite Fitness with BikeErg & Cross Training | Meg Jacoby 16.03.2026 1h 15m

HYROX World Champion Meg Jacoby joins Rich Ryan on the RMR Training Podcast to break down how cross training can build elite HYROX fitness. They dive into how to use the BikeErg, SkiErg, and aerobic cross training to improve performance, boost endurance, and train smarter for race day.If you're a HYROX athlete looking to maximize your aerobic engine while reducing impact from running, this episode covers the strategies top athletes use to stay fit, consistent, and competitive.0:00 – Introduction to the RMR Training Podcast & Meg Jacoby joins the show0:40 – Why cross training can build elite aerobic fitness for HYROX2:00 – How top HYROX athletes structure cross training sessions6:15 – Using the BikeErg and erg machines to improve race performance12:30 – Applying cross training strategies directly to HYROX racing

HYROX DC Race Breakdown: What Went Wrong at the North American Championships 09.03.2026 40m

Rich Ryan breaks down his race at the HYROX North American Championships in Washington DC. After entering as the #2 seed and finishing 8th, he shares the pacing mistake that derailed the race, what he learned, and how he’s adjusting training before Worlds. 00:00 – Intro & Race OverviewRich recaps racing in the HYROX North American Championships and the expectations going in.02:57 – The Most Important HYROX Pacing StrategyWhy pacing until burpee broad jumps is key to executing the back half of the race.07:47 – The Moment Everything ChangedA sudden wave of fatigue during the sled pull turns the race into survival mode. 11:24 – The Real Reason the Race Went WrongBreaking down why going out too hard early ruined the rest of the race.36:47 – What Changes Before WorldsTraining adjustments and the plan moving forward for the next big race.Get structured HYROX programs, coaching guidance, and a community of athletes all working toward the same goal. Whether you're building your base or preparing for race day, the RMR Training App has a program for you.Start here:https://www.rmr.training/rmr-app-pod

Altitude Training for HYROX: Heat, Shoes, and DC Race Prep (w/ Ryan Kent) 01.03.2026 1h 9m

Rich Ryan and Ryan Kent break down altitude camp strategy for HYROX—how to adjust training, what benefits actually carry to sea level, and how heat training compares. Plus: DC race prep, shoe traction for sleds, and why community training can unlock your best sessions.0:25 Ryan’s altitude camp: why he came to Colorado and what he’s chasing in DC3:25 “A-race” season planning: qualifying paths, majors, and why DC is the swing race11:27 Altitude science + reality: oxygen difference, red blood cells, and the real RPE boost18:04 How long you need at altitude: 1 week vs 2–4 weeks, plus the risk of getting less fit47:27 HYROX shoe talk: turf traction, sled slip disasters, and why the HYROX outsole mattersThanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.Free HYROX Guides: How to Build Your Own HYROX Programhttps://www.rmr.training/how-to-build-your-own-hyrox-training-program-g My Top 5 Favorite Workouts for HYROXhttps://www.rmr.training/mt-rushmore Improve Your Running for HYROXhttps://www.rmr.training/running-for-hyrox-guide How to Build a Base of Fitness for HYROXhttps://www.rmr.training/hyrox-base-builder-guidePick one, download it, and put it to work.Appreciate you being here

Performance Through Better Movement with Lawrence Van Lingen 22.02.2026 1h 17m

Rich sits down in Boulder with movement expert Lawrence Van Lingen to break down why most running “fixes” miss the point—and how crawling patterns, breathing, and nervous system health can unlock better form, fewer injuries, and more sustainable HYROX performance.Lawrence Van Lingen Community https://www.lawrencevanlingen.com/Lawrence on IG https://www.instagram.com/lawrencevanlingen/Lawrence on YouTubehttps://www.youtube.com/@LawrencevanLingen00:00 — Why this convo can change how you train for HYROX07:45 — The “missing link” in PT + rehab: relationships through the body18:30 — Stop over-cueing: crawling patterns that clean up running naturally33:10 — Vagus nerve + HRV: the hidden driver of sustainable performance47:40 — Breathing truth bombs: CO₂ tolerance, Bolt score, and nose-breathing (without the hype)

HYROX Q&A: Breathing during Wall Balls, Late-Race Nutrition & HYROX Season Building 16.02.2026 1h

Solo HYROX Q&A with Rich Ryan covering late race nutrition, wall ball breathing fixes, hydration strategy, heart rate zones, season planning, gloves vs no gloves, and smart training tweaks. Real answers to real questions from the RMR community.If you’re training for HYROX and want real insights from inside the race, you’re in the right place.https://www.rmr.training/rmr-app⁠00:00 Intro + what this Q&A covers (nutrition, hydration, wall balls, HR zones, season planning)03:10 Late race fueling plan: meal timing checklist + low-fiber/simple carbs strategy12:40 Race-day nerves: venue vs hotel, boundaries, naps, and building a schedule that calms you down18:55 Wall ball breathing fix: where to exhale (and why holding your breath crushes you)26:30 HYROX training extras: best cross-training ranked + gloves vs no gloves + A/B race planning basics

How to Keep Improving After a PR HYROX Race 08.02.2026 1h

In this full-squad episode, Rich Ryan, Meg Jacoby, and Ryan Kent talk about the tricky part of HYROX progress: what to do after you race well. We cover how to protect what worked, rebuild volume post-taper, avoid ego-driven training, and sharpen execution—especially on lunges and wall balls—so your next race isn’t a hope-and-pray situation…it’s repeatable.5 Timestamp Highlights (Spotify):00:00 — Why “a good race” can feel harder to plan for than a bad one12:30 — Volume vs intensity: when to tweak, when to hold steady22:05 — Repeatability = progress (even if the clock barely changes)33:40 — Post-race recovery + nervous system fatigue (why “not sore” doesn’t mean “ready”)45:15 — Wall ball strategy: unbroken mental cues, EOM pacing, and having a Plan BIf you’re training for HYROX and want real insights from inside the race, you’re in the right place.https://www.rmr.training/rmr-app⁠

HYROX Phoenix Elite Recap: Race Day Lessons & What’s Next 02.02.2026 40m

In this episode, Rich goes deep on his HYROX race weekend in Phoenix — what went down, what went right, what hurt (a lot), and the big takeaways from race day.He also breaks down what’s next in training as he shifts focus toward the next block and future races.Want to follow the same training approach?Track the journey and train alongside the team on the RMR Training app:https://www.rmr.training/rmr-app00:00 Phoenix recap + results08:45 PR, podium, and why this race mattered22:10 Wanting to win vs believing you can win38:30 What training worked: farmers, lunges, running52:40 Judging controversy + wall ball no-reps

Show Up Race Sharp / Explaining The New Elite Qualification System with Meg Jacoby & Matt Mason 26.01.2026 1h 51m

In this two-part RMR Training Podcast episode, Rich Ryan is joined by Meg Jacoby and Matt Mason (HYROX Rundown) to break down HYROX race preparation, long-term training progress, mindset, tapering, and the new HYROX elite qualification system.Learn how to build confidence for race day, avoid overtraining, and understand how the updated points system impacts elite and emerging athletes.Intro + Meg Jacoby (Training & Race Prep)00:00 – Welcome to the RMR Training Podcast03:45 – Why confidence comes from long-term consistency10:12 – Tapering mistakes athletes make before race day18:30 – When to push intensity vs when to pull back28:40 – Overtraining, recovery, and trusting your body41:15 – Mental prep: calming the mind before race day52:10 – Why “more work” isn’t better (and usually hurts performance)58:30 – Introducing Matt Mason & The HYROX Rundown1:01:45 – Why HYROX changed the elite qualification system1:09:20 – How the new points-based system actually worksMatt Mason (HYROX Qualification System & Sport Breakdown)58:30 – Introducing Matt Mason & The HYROX Rundown1:01:45 – Why HYROX changed the elite qualification system1:09:20 – How the new points-based system actually worksThanks for checking out the podcast. If you’re training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.Free HYROX Guides:🔹 How to Build Your Own HYROX Programhttps://www.rmr.training/how-to-build-your-own-hyrox-training-program-g🔹 My Top 5 Favorite Workouts for HYROXhttps://www.rmr.training/mt-rushmore🔹 Improve Your Running for HYROXhttps://www.rmr.training/running-for-hyrox-guide🔹 How to Build a Base of Fitness for HYROXhttps://www.rmr.training/hyrox-base-builder-guidePick one, download it, and put it to work.Appreciate you being here 👊

RMR Evolution from the Previous Decade 19.01.2026 1h 31m

Rich, Ryan Kent, and Meg Jacoby go back to 2016 and break down how their past shaped their HYROX journey today—mindset, resilience, setbacks, and staying in love with the process. Meg shares a real update on her knee injury, PRP treatment, and why she’s taking recovery seriously. No fluff—just real talk on training, identity, and what it takes to keep showing up.Train with Rich, Kent, Meg, and Coach Hannah in the RMR Training App with 12+ HYROX programs.00:00 Intro + what this episode is about08:45 Meg knee update + PRP plan22:30 Controlling the narrative online35:10 2016 stories: Kent’s Spartan grind52:40 Rock bottom → rebuild + mindset shift