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

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 covers

01:00 – Zone 3 training: Is it worth it for HYROX?

05:30 – Erg training: Aerobic vs Threshold work explained

12:45 – Stroke rate, damper, and pacing strategy on ergs

20:10 – Nutrition, bulking, and fueling for performance