July 20, 2025
VO2 Max Intervals for HYROX: What They Are, How to Use Them & When to Avoid Them
RMR Training PodcastAbout this episode
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 RMR Training APP Podcast https://www.rmr.training/rmr-app-pod RMR Training App- Community https://www.rmr.training/rmr-training-app-2 Off- Season https://www.rmr.training/base-builder-podcast 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 💪 Want it done for you? Check out the RMR Training App for structured programs that take the guesswork out of training. #HYROX #VO2Max #EnduranceTraining #RMRTraining #FitnessPodcast