In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down the fundamentals of long-term HYROX training from macro to meso to micro cycles. They explore how to effectively structure your offseason and in-season blocks, share their own approaches to gym upgrades and incline treadmill training, and explain why extending your microcycle beyond 7 days might unlock your next fitness breakthrough. Whether you're a HYROX athlete planning for Dallas or building toward peak performance for February races, this is your blueprint for intelligent, periodized training.

👉 Learn how to plan your year, stay consistent, and peak at the right time with thoughtful programming. https://www.rmr.training/base-builder-youtube

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00:48 – Breaking down macro, meso, and micro training cycles

02:17 – HYROX registration tips & early access through RMR

03:00 – Why HYROX races will likely sell out this season

06:26 – Kent buys a 20% incline treadmill after one gym workout

10:10 – Cold plunges, steam saunas & recovery routines

14:55 – Home gym public gym: why hybrid athletes need one

16:36 – Periodization 101: how to plan 12–16+ week training blocks

34:08 – Two-week microcycles: managing recovery and intensity

48:26 – Strength splits, machine focus & offseason programming tweaks

Off-season training is here—how are you maximizing your time? In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent break down what it really means to take an “off-season” in HYROX and DEKA.

From adjusting sled training for tougher carpet conditions to dialing in your running form and exploring incline treadmill benefits, this conversation offers a masterclass on how to train smarter between races. Whether you’re building strength, fixing movement patterns, or planning your upcoming race calendar, there’s something here to apply today.

Don’t waste the off-season—build the foundation to crush next year.

✅ Key Takeaways:

How to structure your off-season (and how not to)

Why incline running might be your cheat code

Heavy sled push, Zercher carries, and proper footwear talk

Addressing weaknesses in movement patterns and running mechanics

Preparing for tougher race-day sledsWhen to rest vs. when to dial in

00:00 – Owning Concord & Race Recap

01:45 – DEKA Rule Changes and Time Impact

04:30 – Breaking Down PRs with New Standards

06:50 – Tank Sled Issues & Design Flaws

08:15 – Box Stepovers: Safety & Movement Debate

10:10 – Planning the 2025 Race Calendar

13:30 – What Off-Season Really Means

18:00 – Ideal Off-Season Block Length

21:00 – Incline Treadmill for Strength & Injury Prevention

28:00 – Sled Training Strategy: Load, Footwear &

TechniqueBuild a Stronger HYROX Engine This Off-Season

The off-season is your opportunity to make real gains.

Our Base Builder Program is built for HYROX athletes who want to improve running mechanics, get stronger for sleds, and fix the weaknesses that show up on race day.

Come into the next season ready to perform.

👉 Start your build: https://www.rmr.training/base-builder-podcast

This episode dives deep into the behind-the-scenes of the most competitive HYROX Doubles race to date. Rich Ryan and Ryan Kent break down strategy, heartbreak, and everything in between—from equipment malfunctions and race-altering injuries to the psychological battles of high-stakes team racing. If you’re serious about HYROX performance, this episode delivers every raw detail.➡️ Learn how to train smarter and race harder:

https://www.rmr.training/train-smarter-for-hyrox-instagram

#HYROX #HYROXWorldChampionship #RMRTraining #HybridAthlete #HYROXRecap #RyanKent #PodiumFinish #FunctionalFitness #HYROXDoubles #RichRyan

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