In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent dive deep into what it takes to get started.

00:01 – Intro: Sponsored by Resolute Coffee ☕ & Rocks Opt 📊
02:01 – Welcome! Rich Ryan & Ryan Kent on Beginner Hyrox Training
02:17 – What defines a "beginner" in Hyrox?
06:25 – The two types of beginners: Deconditioned vs. Returning Athletes
09:14 – The biggest challenge? Finding TIME to train ⏳
12:48 – Strength training for beginners: Where to start? 🏋️‍♂️
17:06 – Should beginners do yoga or mobility work?
19:24 – Former athletes returning to training: Avoid these mistakes
23:01 – Running fundamentals: Common beginner pitfalls 🏃‍♂️
33:41 – Running too hard, too fast? The right way to build endurance
38:01 – Run-walk strategy: Is it better for new athletes?
40:43 – The importance of running drills & technique
46:42 – How to know if you're running at the right effort level
50:30 – Cross-training options: Rowing, cycling, SkiErg 🚴‍♂️
54:14 – Sample beginner training schedule breakdown 📆
57:45 – Strength vs. endurance: What should be the priority?
01:00:02 – Should beginners simulate a full Hyrox race? (Spoiler: No!)
01:00:55 – Final thoughts & tips for beginners

In this episode of the RMR Training Podcast, Rich Ryan is joined by elite hybrid athlete Ryan Kent to discuss the biggest lessons learned from years of high-level competition. From Hyrox to Dekafit, they break down race strategies, the importance of volume, mental resilience, and the fine line between pushing too hard and racing smart.

00:00 - Brought to you by Resolute Coffee & Rocks Opt
02:00 - Decafit Ocala Recap: Racing for experience
04:30 - The difference between Hyrox & DecaFit events
06:15 - Learning to push through discomfort
11:00 - The dangers of chasing times instead of racing
17:00 - Preparing for race-day elements (heat, conditions)
29:30 - How lack of volume hurt fitness for Hyrox
32:00 - The biggest race mistakes & lessons from Chicago
45:00 - The mental battle of competing at the elite level
55:00 - Why effort matters more than results

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR Training APP Youtube

https://www.rmr.training/rmr-app-yt

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

ESN Sports Nutrition (UK/Europe Only)

https://uk.esn.com/discount/rryan

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

PWR LIFT (RRYAN20 for 20% off your order)

https://pwrlift.com

Meg Jacoby and Rich Ryan break down the biggest Hyrox training mistakes—overtraining, bad speed work, and too much intensity. They also cover strength vs. endurance balance, race day prep, and how to avoid common mistakes. Tune in and level up your Hyrox performance!

00:00 – Intro & Sponsors (Resolute Coffee, Rox Opt)
02:00 – Valentine’s Day & Travel Talk
05:20 – Mistake #1: Skipping Easy Days & Overtraining
15:10 – The Right Speed Work for Hyrox (Stop Wasting Your Workouts)
22:00 – Why VO2 Max Workouts Might Be Holding You Back
30:30 – Balancing Strength & Running for Hyrox
35:00 – The “CrossFit Trap” – Too Much Intensity
40:10 – Are You Overdoing Hyrox Stations?
46:00 – Race Day Nutrition & Avoiding Bathroom Issues
51:30 – Upcoming Races & RMR App Updates

RMR Training APP Podcast

https://www.rmr.training/rmr-app-pod

RMR Training APP Youtube

https://www.rmr.training/rmr-app-yt

RMR HYROX Essentials Free Guide (5 Key Workouts from RMR 👇)

https://pages.rmr.training/rryt

RoxOpt - Custom Race Analytics

https://www.roxopt.com/

ESN Sports Nutrition (UK/Europe Only)

https://uk.esn.com/discount/rryan

Resolute Coffee (RR20 for 20% off)

https://resolutecoffeeco.com/

The Feed

https://thefeed.com/

BPN

https://www.bareperformancenutrition.com/