RMR Off-Season Training | How to Build Strength, Improve Running & Dominate Sleds

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