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 training
00:05:26 – Low vs high volume: what actually works in practice
00:07:28 – Why most athletes benefit from more low-intensity work
00:22:08 – The 10% rule and how to safely build volume over time
00:58:56 – The biggest mistake: chasing volume instead of progress

.

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 show
0:40 – Why cross training can build elite aerobic fitness for HYROX
2:00 – How top HYROX athletes structure cross training sessions
6:15 – Using the BikeErg and erg machines to improve race performance
12:30 – Applying cross training strategies directly to HYROX racing

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

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 DC

3:25 “A-race” season planning: qualifying paths, majors, and why DC is the swing race

11:27 Altitude science + reality: oxygen difference, red blood cells, and the real RPE boost

18:04 How long you need at altitude: 1 week vs 2–4 weeks, plus the risk of getting less fit

47:27 HYROX shoe talk: turf traction, sled slip disasters, and why the HYROX outsole matters

Thanks 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

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 YouTube

https://www.youtube.com/@LawrencevanLingen

00:00 — Why this convo can change how you train for HYROX

07:45 — The “missing link” in PT + rehab: relationships through the body

18:30 — Stop over-cueing: crawling patterns that clean up running naturally

33:10 — Vagus nerve + HRV: the hidden driver of sustainable performance

47:40 — Breathing truth bombs: CO₂ tolerance, Bolt score, and nose-breathing (without the hype)

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-app⁠

00:00 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 strategy
12:40 Race-day nerves: venue vs hotel, boundaries, naps, and building a schedule that calms you down
18:55 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

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 one

• 12:30 — Volume vs intensity: when to tweak, when to hold steady

• 22:05 — 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 B

  
  

  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-app⁠