In this episode of the RMR Training Podcast, Rich Ryan, Meg, and Kent dive deep into one of the most misunderstood aspects of Hyrox prep: intensity. From dialing in your threshold pace to avoiding the “train harder not smarter” trap, this conversation is full of gems on how to level up without burning out. Whether you're chasing podiums or PRs, this is a masterclass in doing the work right.

Chapters:

00:00 Intro & Team Catch-Up

05:05 What Are “Quality” Sessions, Really?

08:50 How to Use Threshold Data Effectively

16:30 Why Training at Goal Pace Might Be a Trap

22:15 Pacing Discipline and Avoiding Burnout

33:30 The Mental Toll of Going Too Hard, Too Often

39:00 When to “Sell Your Soul” in a Workout

44:00 Easy Runs, Strength Days, and Real RecoveryIf you’re serious about building sustainable fitness for Hyrox or hybrid racing, this one’s for you.🔔

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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.

You’ll learn:

• ​What VO2 max training actually is (and what it's not)
• ​Why your heart rate data might be lying to you
• ​How to structure intervals that build speed, power, and tolerance
• ​When VO2 work makes you stronger… and when it’s just junk volume
• ​And how to use it wisely inside group fitness or CrossFit-style programming

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Chapters:

00:00 Why VO2 Max Intervals Matter for HYROX

01:50 What Zone 5 Feels Like (Hint: It’s Not 45 Minutes Long)

06:00 How to Test Your True VO2 Max (Ramp Test & Lab Tips)

10:00 VO2 Max vs Lactate Threshold — What’s the Difference?

15:00 Pacing, RPE, and How Fast Is “Fast Enough”?20:00 How to Program Intervals That Actually Work

26:00 Should You Use VO2 Max for HYROX? The Real Benefits

33:00 The Risks: Burnout, Injury, and Misuse in Group Fitness

38:00 How to Periodize VO2 Max Work for Maximum Gain

42:00 Final Take: Do Less, But Do It Right

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#HYROX #VO2Max #EnduranceTraining #RMRTraining #FitnessPodcast

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In this episode, Rich Ryan is joined by Meg Jacoby and Ryan Kent to break down the biggest takeaways from the 2024/25 HYROX season. From mental resilience to physical preparation, they reflect on what it really takes to perform at the highest level — and how you can apply those insights to your own HYROX journey.

Whether you're chasing your first sub-80 or fighting for a World Championship slot, this episode delivers practical advice and hard-earned lessons that will set you up for a breakthrough season in 2025/26.

What we cover:– What the best athletes learned this season– The mental effort required to perform under pressure– Training habits that separate good from great– How to adjust your physical and mental approach for next season– Tips for staying focused and building long-term progress

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