The Next Move

In this episode, Dan Plews returns for a deep dive into fatigue and recovery, clarifying the difference between functional overreaching, non-functional overreaching, and true overtraining. He breaks down the key warning signs to watch for—including changes in motivation, performance, sleep, and heart rate—and how to interpret them within the context of your training. We also explore the role of life stress and nutrition in maintaining consistency, including practical approaches to energy balance and carbohydrate periodization.Send us your Hyrox training questions 👇https://www.instagram.com/theplews/https://www.instagram.com/johngetstrong/Try Dan’s Hyrox Training System with 7-Days Free 👉 EnduroxEpisode breakdown:00:00 Intro: Dan’s injury recovery and return to training00:08 Post-surgery routine: why “something is better than nothing”01:54 Fitness retention during downtime and early cycling comeback02:18 German Volume Training: Dan’s bench press surprise03:21 John’s training update: increasing volume for Hyrox progress04:57 Can you turn weak stations into strengths?07:12 Beginner frustration on ergs and skill-based endurance work08:20 The “snowplow” analogy for long-term aerobic development11:42 Fatigue vs overtraining: when should athletes worry?13:52 Functional vs non-functional overreaching explained17:23 Motivation, performance, sleep, and HRV as warning signs22:14 Elevated vs suppressed heart rate: what they can mean23:09 Training through illness: when to push and when to rest23:51 Life stress, consistency, and unavoidable training disruptions26:18 What uninterrupted training looks like at a high level27:32 Nutrition for consistency: energy balance and recovery29:49 Carb periodization: fueling for the work required33:48 Outro: next Q&A episode and listener questions This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Joel Jamieson is one of the leading experts in conditioning and recovery science, known for his work with elite athletes across combat sports, endurance sports, and professional teams. He is the creator of the 8 Weeks Out coaching program and founder of Morpheus, a recovery-based training system used by athletes to optimize performance through heart rate and HRV data.In this episode, Joel breaks down the physiology behind HYROX performance, explaining how aerobic capacity, strength endurance, and efficiency combine to determine race outcomes. We discuss why maximal strength has limited transfer to HYROX, how athletes should balance running and strength work across the training week, and why building a deep aerobic base is essential for sustaining performance across a 60–90 minute race.Joel also explains how tools like heart rate monitoring, HRV tracking, and dynamic training zones can help athletes personalize their training, improve pacing, and make better long-term progress. Finally, we explore what heart-rate data from elite HYROX athletes might reveal — and how emerging AI-driven coaching tools could shape the future of performance training.Episode breakdown:00:00 Intro to Joel Jamieson, 8 Weeks Out, and Morpheus00:28 The energy system demands of Hyrox01:43 How to balance running, strength, and endurance in training04:06 Powerlifting vs. Hyrox: very different physiological demands07:31 Does max strength actually transfer to strength endurance?11:01 Why more max strength is not always better13:04 The best strength exercises for Hyrox athletes14:45 General training vs. sport-specific training17:03 What aerobic fitness really means18:57 How Joel defines anaerobic threshold for sport performance20:50 Why zone 2 and easier training matter25:57 Resting heart rate, stroke volume, and aerobic progress28:09 Why aerobic development takes years, not weeks29:10 What Morpheus is and how it works31:37 Static vs. dynamic heart rate zones36:35 How to measure HRV properly41:35 What elite Hyrox heart rate data might reveal44:39 Why economy is everything in Hyrox46:18 The most useful metrics to track besides heart rate48:01 How AI could transform personalized training50:47 Outro This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Jess Pettrow is one of the fastest athletes in HYROX, combining elite track speed, strength training, and a relentless commitment to the process. In this episode, she shares how she cut eight minutes from her HYROX time by building her aerobic capacity, increasing training volume, and developing a structured program with coach James Kelly.We break down her 18–20 hour training weeks, the alternating easy-day/quality-day structure she uses to stack consistent volume, and the key lessons she’s learned about racing — from pacing burpee broad jumps to managing energy before the decisive wall balls. Jess also explains why fueling and heart-rate monitoring are underrated, why maximal strength is often overrated for HYROX, and how a strong training environment on Australia’s Sunshine Coast has helped elevate her performance as she prepares for the World Championships.Episode breakdown:00:00 Intro: Jess Pettrow’s season highlights and world record00:28 Total dedication to sport and love of the process02:24 Why the athlete lifestyle is so rewarding04:00 From first HYROX to cutting 8 minutes off her time05:20 Track background: 400m, 800m, and college running07:18 From track to strength training, CrossFit, and hybrid fitness10:25 First HYROX race and what hooked her into the sport11:50 Training environment with James Kelly and Joanna Wietrzyk14:05 Weekly training structure: 18–20 hours, easy vs quality days19:56 Building volume, aerobic capacity, and long-term progression22:03 Future improvement and identifying performance limiters24:28 Trusting her coach and building the athlete-coach relationship26:59 Overrated vs underrated: sprints, long runs, gels, squats, HR monitors31:52 How to race HYROX well: pacing, energy management, and strategy35:08 Burpee broad jumps: pacing, EMOMs, and movement breakdown38:57 Wall balls: fatigue, breathing, rhythm, and technique42:19 2026 season goals and World Championship mindset43:52 Coaching philosophy and helping athletes of all levels This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. Dan Plews explains the Hyrox Training Pyramid—a framework for structuring your Hyrox training from the ground up. We discuss why training volume and frequency form the foundation, how to distribute intensity across the week, and when to layer in threshold work, strength endurance, and race simulations. We also cover tapering strategies, common mistakes athletes make with intensity, and how to prioritize your training when time is limited.Send us your Hyrox training questions 👇https://www.instagram.com/theplews/https://www.instagram.com/johngetstrong/Try Dan’s Hyrox Training System with 7-Days Free 👉 EnduroxEpisode breakdown:00:00 Intro: The Hyrox Training Pyramid explained00:44 Why Dan created the Hyrox training hierarchy02:06 Is this a blueprint for coaching Hyrox athletes?03:23 Overview of the pyramid: from volume to taper03:53 Why tapering matters and how much it can improve performance06:39 Should frequent racers taper for every event?08:51 Why frequency and volume sit at the base of the pyramid10:21 One long session vs two-a-days: what works better?13:43 Concurrent training effect: separating strength and cardio14:49 Molecular signaling, mitochondria, and endurance adaptation20:03 Training intensity distribution and avoiding the “black hole”25:54 Threshold development: why it matters for Hyrox28:10 How threshold training should progress toward race day33:48 Strength endurance and why it sits high on the pyramid36:57 Hyrox-specific simulations and race preparation37:35 Key takeaway: don’t put the cart before the horse38:35 Q&A: Sub-threshold vs LT2 training40:03 How to find your threshold pace41:48 VO2 max vs threshold: which matters more?44:13 Strength and cardio on the same day: does interference matter?45:16 Minimum Hyrox training while preparing for a marathon This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

At just 16 years old, Sam Ruthe ran 3:48 for the mile — the fastest performance ever by an athlete his age.In this episode, his coach Craig Kirkwood breaks down how it happened: the 60–80km training weeks, the balance between speed and aerobic development, and the deliberate decision not to rush a generational talent.We explore race-day lessons from competing against Olympic champion Cole Hocker, why VO₂ max doesn’t tell the whole story, and how consistency, culture, and long-term thinking are shaping Sam’s trajectory toward the top of the sport.Episode breakdown:00:00 Meet Craig Kirkwood (Sam Ruthe’s coach)00:41 What will it take for Sam to run the mile world record?01:13 When do milers actually peak?02:18 Sam’s training load at 16 (60–80km/week)03:22 Is more mileage always better?04:27 How is a 16-year-old running 3:48?06:33 Inside a typical training week07:20 What his key workouts look like08:49 Why you shouldn’t race your training09:44 Lab testing vs training by feel11:14 VO₂ max: useful or overrated?12:34 Arthur Lydiard’s influence on Craig14:24 Adopting trends (double threshold?)15:12 Over/Underrated: zones, long runs, carbs, hills19:37 How seasons shape the training plan21:18 Why racing accelerates development22:10 North Carolina: chaos at world-record pace25:07 Nike backing + stepping onto the world stage28:15 What’s Sam’s best distance long-term?28:59 Developing elite 800m speed30:09 Flying 30s, 150s & finishing fast31:22 Strength & plyos (movement first)35:25 Why lift right after track sessions?36:40 The #1 takeaway: consistency beats hero workouts38:04 Why so many runners get injured40:38 Spotting and fixing running mechanics41:59 The Tauranga effect: culture builds champions43:26 Craig’s biggest coaching challenge now44:40 Final thoughts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. Dan Plews and I break down what a Hyrox endurance session actually looks like, how to manage breathlessness on burpee broad jumps, and how to structure Zone 2 training when you only have 6–8 hours per week.We also tackle the “lighter equals faster” myth and explore how HRV-guided recovery helps you handle multiple hard sessions without burning out.Send us your Hyrox training questions 👇https://www.instagram.com/theplews/https://www.instagram.com/johngetstrong/Try Dan’s Hyrox Training System with 7-Days Free 👉 EnduroxEpisode breakdown:00:00 — What a Hyrox endurance session looks like: duration, structure, continuous stations, and HR targets.02:00 — How long endurance sessions build pacing discipline and efficiency.02:49 — Struggling to catch breath on burpee broad jumps.03:12 — Using heart-rate monitoring to control effort and breathing.04:05 — Four burpee broad jump techniques ranked by heart-rate demand.05:13 — Why kneel/step variations can preserve pace with lower fatigue.06:38 — The role of repetition and exposure in improving movement economy.06:42 — Smart burpee training variations and band-assisted drills.08:19 — Training 6–8 hours/week: should Zone 2 still be prioritized?09:13 — Polarized vs pyramidal intensity distribution explained.10:03 — Increasing volume: why lowering intensity helps adaptation.10:36 — Designing effective HR zones with a wide Zone 2.12:55 — Debunking the “lighter equals faster” myth in Hyrox.14:02 — Demand-driven training vs chasing weight goals.14:42 — Should athletes gain weight for Hyrox performance?15:48 — How event-specific training naturally alters body composition.17:24 — Fueling and weight changes in hybrid vs endurance training.18:35 — Managing 2–3 hard sessions/week without burnout or illness.20:28 — HRV-guided training for recovery and CNS resilience.21:05 — HRV deep dive teaser and call for listener questions. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Chris Baynes is one of the most respected coaches in the Hyrox space, working with elite athletes including Josh Van Zeeland and Cole Learn. In this episode, we unpack his training philosophy: why Hyrox is fundamentally an endurance event, the difference between maximal strength and strength endurance, and how heart rate and HRV guide his programming. We explore training density, injury prevention, treadmill and StairMaster work, and what athletes get wrong when chasing volume.Episode breakdown:00:00 — Meet coach Chris Baynes & what to expect00:35 — “Treat Hyrox like endurance”: aerobic engine first01:52 — Strength in Hyrox: “strong enough” vs strength endurance04:17 — Quick primer: aerobic vs anaerobic energy (and why it matters)07:55 — Max strength: develop vs maintain, and how little you need12:46 — Building the week: 2–3 quality days, batching intensity15:25 — Quality Day Session 1: threshold run + race-specific intervals + wall balls21:13 — Training density: why Hyrox volume can’t mimic triathlon volume26:00 — Why treadmill work: control, safety, reducing injury risk28:29 — Heart-rate obsession: intensity control + readiness-based training30:46 — Morpheus & HRV: adjusting training and zones to recovery41:31 — Life stress and recovery: adapting the plan, not the person44:14 — Quality Day Session 2: strength maintenance + machine-based strength endurance50:00 — Easy days: Zone 2/3 builds with stations mixed in55:42 — The StairMaster: why it’s a staple (and how much they do)58:25 — Benchmarking: less testing, more steady progression + race data1:01:23 — Coach curiosity: movement standards, judging, and “faster racing”1:05:12 — Where to find Chris This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dom Sheppard is one of Australia’s fastest Hyrox athletes, clocking a 57-minute Open and a 53:56 Pro Doubles — all while working a demanding 9–5. In this episode, we explore what it really takes to train at the top level, the lessons from a humbling World Champs experience, and how smarter recovery-driven training is shaping his comeback.Episode breakdown:00:00 – Who is Dom Shepard, and how fast can you go while working 9–5?00:33 – How much training does it really take to chase a Hyrox podium?02:11 – What goals survive when injuries disrupt your season?04:05 – How did Dom win his very first Hyrox back in 2023?05:53 – What level of running fitness actually translates to Hyrox success?07:32 – Did HIIT + running accidentally build a competitive engine?08:21 – Can group classes and altitude training prepare you for Hyrox?10:15 – What did Nice 2024 reveal about Dom’s biggest weaknesses?12:45 – Which lessons truly change performance from Open to Pro?15:30 – What does a comeback race teach you after eight months out?16:01 – How did Dom’s training evolve under coach Chris Bayens?18:56 – Can HRV-guided training (Morpheus) unlock smarter gains?23:15 – Why might the stair stepper be a Hyrox secret weapon?27:56 – Can ditching music build real mental toughness?30:28 – What do you learn about Hyrox by judging athletes?33:44 – How do everyday athletes find belonging through Hyrox?35:52 – What time could Dom hit once he’s fully fit? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Elite HYROX athletes are cycling more to boost aerobic fitness with less muscle damage and lower injury risk.Dr. Dan Plews breaks down indoor vs outdoor riding, power/FTP testing, and what “good” watts-per-kilo looks like.Plus: how to program cycling for 6–8 vs 15+ training hours/week—and how it stacks up against the StairMaster.Send us your Hyrox training questions 👇https://www.instagram.com/theplews/https://www.instagram.com/johngetstrong/Try Dan’s Hyrox Training System with 7-Days Free 👉 EnduroxEpisode breakdown:00:00 Why High Rocks Athletes Are Cycling More00:27 Indoor vs Outdoor Cycling Differences00:47 Is Indoor Cycling Harder Than Outdoor?01:20 Hierarchy of Training Needs Explained02:34 Cycling for Volume, Frequency & Low Injury Risk03:20 Why Running Causes More Muscle Damage04:30 Aerobic Benefits Without Excess Fatigue05:00 Why Intensity Regulation Matters06:23 LT1 vs LT2 Thresholds Explained06:49 Why Cyclists Train Using Power (Watts)07:21 Key Cycling Performance Metrics07:42 FTP & Threshold Testing Explained09:06 Ramp Test vs 20-Minute FTP Test10:35 Interpreting FTP Numbers11:12 What’s “Good” Cycling Power?12:47 Watts per Kilo & High Rocks Performance14:02 How Fast Does Cycling Fitness Improve?14:54 The Value of Long Bike Rides15:53 Strength Endurance & Low Cadence Work16:30 Choosing a Bike for Training17:06 Benefits of Smart Bikes & ERG Mode18:52 Outdoor Bike Options (Road vs Gravel vs MTB)19:22 Fat Oxidation & Performance Myths20:54 Programming Cycling for Different Training Volumes23:53 Cycling vs Stairmaster for Cross-Training25:14 Eccentric vs Concentric Muscle Load26:32 Weighted Vest Stairmaster Training27:02 The #1 Performance Driver: Consistency This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. Adam Storey is a world-class coach, researcher, and HYROX competitor.In this episode, Adam shares lessons from Olympic weightlifting, explains how strength and endurance truly interact, and reveals what hybrid athletes often misunderstand about training and recovery.Connect With Adam:https://www.instagram.com/dr.adam.storey/https://www.endurox.co/Episode breakdown:00:00 — Who is Dr. Adam Storey and what can Olympic coaching teach HYROX athletes?00:32 — What would it take for HYROX to become an Olympic sport?03:14 — How did Adam’s journey from weightlifting shape his coaching philosophy?05:29 — Can extreme training change gene expression and recovery capacity?08:52 — How important is max strength vs strength endurance in HYROX?11:41 — Does increasing 1RM automatically improve race performance?13:34 — What role do muscle fiber types play in HYROX success?16:21 — How should strength- vs endurance-dominant athletes train differently?17:56 — What limitations did Adam discover in his own HYROX races?19:33 — Why does proper periodization matter more than “random hard workouts”?21:33 — How should you structure a year-long HYROX build?26:15 — Can we identify an athlete’s single biggest performance limiter?29:35 — Which metrics matter most for elite HYROX potential?32:05 — Will HYROX body types converge as the sport matures?36:32 — Is too much Zone 3 training quietly hurting performance?38:21 — Do circuits interfere with strength and endurance adaptations?41:11 — Where can athletes and coaches learn HYROX-specific science?42:52 — What’s on the cutting edge of HYROX research and training? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Samantha Jezak is a biomolecular nutrition researcher completing her PhD at Tufts University, where she studies how diet influences aging at the cellular level. On this episode, we explore the science of longevity through the lens of senescent “zombie” cells, inflammation, and the powerful interaction between nutrition and exercise.We break down protein hype, keto and carb-loading myths, and why whole foods and micronutrient diversity matter more than extreme diet trends. Samantha also shares her evidence-based perspective on fasting for women, explains the critical role of estrogen in long-term health, and dives into the emerging science of ovarian aging and menopause. Along the way, we discuss how to evaluate nutrition information in a world of social media noise and what the future of “food as medicine” could mean for extending healthspan.Episode breakdown:00:00 — Welcome + what Sam studies00:39 — Senescent cells (hallmark of aging) + nutrition angle01:55 — Why she chose nutrition + longevity03:28 — Longevity inputs: genes, exercise, diet, social connection, stress06:48 — Common misunderstanding: protein hype without training context09:16 — Keto/low-carb: who it can help + “listen to your body”11:07 — What a “good diet” means: whole foods + variety12:36 — Feeling fine vs hidden risk + early markers14:43 — Nutrient pathways example: niacin → NAD + why restriction can backfire17:47 — Key micronutrients: vitamin D + magnesium (and creatine)19:05 — Why supplements aren’t the default: food synergy + absorption20:33 — Endurance vs strength for longevity22:39 — High-carb fueling + carb-loading misconceptions24:23 — Career next steps: postdoc + ovarian aging26:14 — Fasting for women: autophagy, cortisol, and evidence30:07 — How to judge nutrition info quality33:14 — Ovarian aging: follicles, menopause, and the “why” question35:32 — Estrogen drop: whole-body impacts + HRT reframing36:59 — Perimenopause: timeline + what women can do now41:25 — Advice for young scientists43:12 — The future: AI, robotics, and “food as medicine”44:39 — Wrap-up This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dan Plews joins The Next Move podcast for a new Hyrox Coaching Corner series. In this episode, we break down Dan’s endurance and Hyrox background, recap racing in hot conditions at Auckland Hyrox, and explain how pacing, heat management, and station intensity impact performance. We also discuss why many athletes struggle in singles compared to doubles and how building weekly training volume is the biggest lever for long-term improvement.Send us your Hyrox training questions 👇https://www.instagram.com/theplews/https://www.instagram.com/johngetstrong/Try Dan’s Hyrox Training System with 7-Days Free 👉 EnduroxEpisode breakdown: 00:00 — Hyrox Coaching Corner begins: purpose and goals of the series02:20 — Dan Plews’ athletic background: from youth triathlon to Kona06:40 — Training volume & consistency: what actually built elite endurance09:30 — John’s training journey: late start, rapid gains, current limitations13:30 — Setting Hyrox goals: elite marginal gains vs beginner breakthroughs17:30 — Auckland Hyrox recap: injuries, heat, course difficulty21:00 — Racing in the heat: pacing, physiology, and avoiding blow-ups26:00 — Why stations ruin your run: W′ balance and intensity control30:50 — Singles vs doubles: recovery, thresholds, and performance gaps35:00 — How Dan plans training: demand-driven, not traditional periodization39:00 — John’s next steps: building from 6–8 to 12–15 hours per week41:20 — ENDUROX Dynamic plan: how to train smarter and scale volume safely43:00 — Wrap-up: goals for the series and where to follow along This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dena and Tom Hogan are two of the most experienced athletes and coaches in HYROX, with over 40 races and five World Championships between them. As founders of Team Hogan, they coach athletes across all levels while continuing to compete at the sharp end of the sport.In this episode, Dena and Tom break down how HYROX training has evolved since 2020, why endurance and efficiency matter more than max strength, and how athletes should think about race weight, cross-training, and longevity.We also explore individualized coaching, smarter ways to train sleds and wall balls, the role of community in long-term motivation, and why enjoyment—not constant PB chasing—is key to staying in the sport.Episode breakdown:00:00 — How has HYROX training changed from 2020 to 2026, and what were people getting wrong early on?01:50 — Why did elite athletes start dialing in an “ideal race weight,” and how do you find the sweet spot between muscle and run pace?03:44 — Should most athletes try to gain/maintain weight for HYROX, and how do you test where your tipping point is?04:40 — Why might HYROX be more sustainable long-term than Ironman/ultras, and what does that change about training priorities?05:39 — Is HYROX “mostly endurance,” and why do long hill efforts often beat gym max-strength for real station performance?07:26 — Do newcomers need an aerobic “base sport” first, or is the right plan entirely dependent on their current background?10:36 — What questions do you ask a new client to personalize training, and why do “circumstances” matter as much as fitness?13:58 — What is a “test week,” and how do you use it to set paces, strength targets, and training intent?15:57 — How do you keep performance high while running very little due to injuries, and where do you “get the stimulus” instead?18:16 — Will elite training keep shifting toward high-volume, low-impact work (ergs/bikes), and why does it beat more running?21:06 — How should strength training look for HYROX if max strength isn’t the main limiter?22:42 — What’s a practical playbook to improve sleds, and why do hills + varied sled loading matter more than “race weight only”?25:17 — Why do wall balls break people (mobility + technique), and how should you train them under fatigue instead of fresh?28:15 — How do you define “efficiency” on stations, and why might being slightly slower but fresher be the winning tactic?30:27 — What are the best ways to teach efficiency (video, timing, stroke rate, settings), and why is it all trial-and-error?35:44 — What keeps you motivated to keep competing for years, and how does community (and family) shape that?41:35 — How do you enjoy the sport more—especially if you’re always chasing PBs or comparing yourself to others?48:34 — What advice would you give to someone who wants to build a coaching career in HYROX without becoming “generic”?53:11 — What training trends are you watching in early 2026 (volume pullbacks, coach changes), and will more elite runners enter HYROX? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. Richard MacKenzie is an associate professor specializing in human metabolism and a clinician working at the intersection of exercise physiology, metabolic health, and stress. He is the author of Stress Tested: How The New Science of Stress Hormones Can Transform Your Health. In this episode, Richard unpacks what stress actually is from a physiological perspective, how acute and chronic stress differ, and why chronic stress can quietly undermine insulin sensitivity, recovery, sleep, and training adaptations.We also explore how stress shows up in metrics like heart rate variability, glucose variability, and fuel metabolism, why mindset and perception dramatically alter stress responses, and how exercise, nutrition, caffeine, sleep, and even cold exposure can either buffer or amplify stress. Episode breakdown:00:00 – Who is Dr. Richard MacKenzie?00:16 – Why write Stress Tested now?02:23 – What is stress?04:28 – When does stress turn from helpful to harmful?04:52 – How does chronic stress show up day to day?06:15 – Can stress actually be measured?07:41 – What does a personal “stress dashboard” look like?09:59 – How changeable is stress with mindset?13:59 – Does exercise reduce stress—or add to it?15:29 – Is stress one of our biggest health threats?19:56 – What hidden stressors are we missing?26:06 – Can diet increase—or reduce—stress?36:04 – What has stress research changed for Richard?41:05 – What’s next: protein, metabolism, and future research? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Gommaar D’Hulst is an exercise physiologist at ETH Zurich and the mind behind the WOD Science YouTube channel, with a background rooted in CrossFit and a growing focus on HYROX and hybrid endurance sports. Through his research and applied lab work, Gommaar bridges elite performance, physiology, and real-world training decisions for functional fitness athletes.In this episode, Gommaar breaks down the key physiological differences between CrossFit and HYROX, why HYROX is best understood as an endurance-dominant sport, and how muscle fiber types, VO2 max, lactate threshold, and anaerobic power shape performance. He shares insights from lab testing with elite athletes—including novel functional ramp tests using burpees and thrusters—explains why fatigue dramatically alters running economy in HYROX, and explores how tools from endurance science (like threshold training, Zone 2 work, and power metrics) can be adapted to functional movements. We also dive into interference effects, fueling strategies, and where sports science is headed as HYROX continues to professionalize.Episode breakdown:00:00 — Intro: Gommaar (ETH Zurich) + WOD Science + CrossFit → HYROX00:24 — CrossFit vs HYROX demands: longer duration, lower intensity, aerobic bias01:40 — Can you excel at both? Specialization, rising level, and the Tia example03:13 — Is HYROX endurance or strength? Why it’s primarily endurance (and sled/turf impact)04:48 — Muscle fibers 101: slow vs fast twitch and what they’re built for07:50 — Why strong powerlifters can struggle: strength vs strength-endurance11:01 — HYROX strength training: when (and if) low-rep work fits in the season12:17 — VO2 max + lactate threshold: what they are and why they matter15:56 — Elite CrossFit VO2 findings: lower-than-expected on the bike + specificity issue18:27 — Functional ramp test: burpees + thrusters protocol + what lactate curves show21:55 — Run → lunges/deadlifts → run: fatigue increases VO2 cost (running economy drop)26:02 — What predicts HYROX performance beyond VO2: fatigue-resistance across stations28:22 — Heart rate: good for running, limited for stations + why VO2 can drop in strength work34:15 — Interference effect: separating strength and endurance (same-day vs split) outcomes46:53 — Nutrition rapid-fire: carbs (timing + high intakes) and bicarb/creatine practicality This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

George Hearn is a life coach who came into coaching through a high-achieving academic and corporate path—studying Geography at Cambridge, spending years in strategy consulting, and then moving into the startup world—before realizing he was more drawn to helping people design intentional, fulfilling livesIn this episode, George breaks down what coaching actually is (and why it’s often not about giving advice), how he structures sessions using tools like the Wheel of Life, Ikigai, and visualization, and how everyday practices like journaling, distraction-free walks, and even AI chatbots can support self-reflection. He also shares the behind-the-scenes of building his coaching business from scratch—finding clients, learning marketing and sales on the fly, navigating uncertainty, and building the support network needed to go all-in.Episode breakdown:00:00 — What a coach actually does01:01 — Coaching vs therapy, consulting, and mentorship03:04 — George’s life coaching origin story10:34 — The Wheel of Life: mapping the key areas and finding gaps13:27 — Prioritization + Pareto: focusing on what actually moves the needle14:04 — Ikigai: purpose at the intersection of skills, love, value, and need16:26 — Visualization: the “80-year-old you” exercise18:59 — Self-coaching tools: journaling for clarity + momentum21:34 — Thinking walks: default mode network and the “exam question”24:11 — Using chatbots for reflection: powerful, but don’t outsource decisions28:20 — Building the coaching business: learn-by-doing + finding clients32:28 — Living with uncertainty: risk, confidence, and growth mindset35:23 — The solo founder problem: building a support network38:22 — Developing coaching skills: listening, communication, self-work41:01 — When self-improvement becomes obsessive: staying balanced44:32 — What George is curious about: why people don’t aim for a 10/10 life46:44 — Closing reflections This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Gabrielle Nicora-Baker is an Elite 15 HYROX athlete who came into the sport from a pure strength and bodybuilding background, with almost no running experience before her first race in 2024. In less than a year, Gabrielle progressed from her first mixed doubles race to competing in elite fields. In this episode, Gabrielle breaks down how her strength base accelerated her rise in HYROX, how she trains and fuels for elite racing, and what she’s learned from racing frequently, hiring a coach, and chasing a Worlds-level performance.Episode breakdown:00:00 – Intro01:48 – Strength background and rapid rise into elite competition03:57 – Bodybuilding years: training splits, progressive overload, big lifts06:09 – Early running volume (~20km/week) 08:11 – How strong do HYROX athletes really need to be?11:11 – Current training structure: thresholds, speed, long runs (~15 hrs/week)17:28 – Home gym setup: treadmill, ergs, bikes, and winter training21:43 – Nutrition shift from bodybuilding to endurance fueling (carbs, prep)26:39 – Race weaknesses: wall balls, burpees, fatigue management, mindset32:42 – Learning the sport fast: podcasts, racing reps, hiring a coach36:02 – Worlds relay experience + doubles vs solo racing39:42 – 2026 goals, testing curiosity, Phoenix prep + where to find Gabrielle This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Owen Silver is a software engineer and experienced triathlete who ran a 60-minute HYROX in his very first season of racing. Owen and I also teamed up for the HYROX Pro Doubles in Melbourne, where we finished in 58:52. In this episode, Owen breaks down the training principles that helped him cut five minutes off his HYROX time in just six months.Episode breakdown:00:57 – Why Owen switched from triathlon to HYROX02:06 – “HYROX is a runner’s sport”: endurance base vs strength05:11 – Owen’s triathlon benchmarks (5k / marathon / weekly training load)08:20 – Melbourne Open result: ~1:00 (with extra lap) + what improved10:08 – Wall balls: technique, volume, and going unbroken15:43 – Sled push/pull: training heavy, technique, and fixing blow-ups18:55 – Running build to ~60km/week + managing shin issues24:05 – Doubles vs solo: pacing, station load-sharing, and why doubles is fun29:23 – Training consistency with a full-time job (routine, fueling, sleep)34:05 – Coaching: self-coached now, thoughts on hiring a coach37:28 – What’s next: Olympic weightlifting + explosive goals This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Pelayo Menendez-Fernandez holds the Hyrox doubles world record, having raced an incredible 48:31 alongside Rich Ryan in Miami.In this episode, we break down the training principles that fuel his performances — from his signature “Hyrox endurance” sessions (long, controlled station work that builds pacing and efficiency), to the small technique tweaks that save huge amounts of energy on race day. Pelayo also shares how he structures a basic Hyrox training week, why he avoids race simulations, and the mindset shift he believes separates good athletes from truly great racers.Episode breakdown:00:00 – Pelayo’s Hyrox/triathlon backgrond00:26 – Pelayo explains his “Hyrox endurance” (long Zone 2–style) station session concept02:23 – How long is the endurance session, and what intensity (HR/RPE, zones)?04:10 – Common beginner mistake: going 10/10 intensity on every station05:40 – What “efficiency” means in Hyrox: minimum energy, maximum speed06:50 – Lunge efficiency tip: hitting the back knee hard (and why knee pads help)07:12 – Burpee efficiency tip: minimize time on the ground + use bounce/momentum into the jump09:52 – Why doubles can make certain techniques even more effective (shorter sets + rest)11:12 – Coaching efficiency: technique drills and experimenting with positions (sled push/pull, etc.)15:15 – Wall balls: Pelayo’s toughest station + the mental/physical battle of going unbroken19:37 – Race-day “extra gear” vs training: why wall balls feel different in competition22:25 – Running intensity philosophy: key threshold/VO2 sessions + easy days truly easy25:16 – The “accidental” block that transferred to the Miami pro doubles world record (speed into threshold)27:10 – Building a basic Hyrox training week: long endurance session + compromised run/bodyweight session30:59 – Strength approach: supersets + mixing strength with erg/station work (and managing recovery)47:00 – Elite race mindset: why Pelayo avoids race sims and saves the “gift” for race day52:21 – What Pelayo’s most focused on now This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. John Hellemans is a New Zealand-based sports medicine doctor, elite triathlon coach, and former champion triathlete. A six-time national titleholder and eight-time Masters World Champion, he also coached Olympians and founded the NZ Triathlon Academy. Known for blending medical insight with intuitive coaching, he completed the Kona Ironman at 60 and was awarded the MNZM in 2020 for services to triathlon.In this episode, Dr. Hellemans recounts the evolution of triathlon training — from the pre-heart-rate-monitor era to today’s data-driven science. He shares how heart rate zones, training by feel, and the psychology of fatigue shape not just athletic performance but lifelong health.Episode breakdown:00:00 – Introduction00:21 – Meeting Gordo Byrn03:29 – Can Late Starters Reach Their Potential?04:50 – Sports Science and Coaching Philosophy06:06 – Early Days of Triathlon and Sports Science08:50 – Finnish Influence and Heart Rate Zones11:32 – Understanding Heart Rate Zones13:43 – Training by Feel (RPE)15:39 – Medicine and Coaching Crossover17:48 – The Addictive Nature of Exercise20:22 – Understanding Fatigue24:16 – Heart Health and Arrhythmias in Endurance Athletes26:06 – Discovering Atrial Fibrillation28:58 – Training and Racing After Heart Procedures31:51 – Exercise for Health, Not Performance33:29 – What Medicine Can Learn from Coaching36:35 – Preventative Medicine and Lifestyle38:14 – Exercise as Preventative Medicine40:33 – Testing and Measuring Endurance Fitness42:45 – Running Assessments and Injury Prevention44:21 – Writing and Character – A New Project46:36 – The Meaning of Character and Suffering46:58 – Closing Remarks This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Rob ter Horst is a postdoctoral researcher in bioinformatics and the creator behind The Quantified Scientist YouTube channel, where he rigorously tests and reviews health and fitness tracking devices.Rob shares how his curiosity for data led him from wearing a simple Fitbit to conducting one of the most extensive self-tracking experiments ever — including over 250 weekly brain MRIs since 2018. We explore his journey into quantifying nearly every aspect of his biology, his insights into the accuracy of popular wearables, the limits of health tracking, and his vision for the future of personalized data and AI-driven health.Episode breakdown:00:00 – Introduction to Rob ter Horst — postdoctoral researcher, bioinformatician, and creator of The Quantified Scientist YouTube channel.01:00 – How Rob’s self-tracking journey began with a Fitbit and evolved into weekly brain MRIs.03:00 – The world’s most comprehensive personal brain dataset: 250+ MRI scans since 2018.05:30 – Tracking every aspect of daily life — from mood and microbiome to sleep and cognition.07:20 – The dream of real-time, actionable feedback from health data (and why we’re not there yet).08:50 – Rob’s fitness and nutrition goals — weight gain, strength, and balancing cardio with muscle mass.10:30 – Testing VO₂ max at home and in the lab: insights from metabolic analysis.12:00 – How hundreds of wearables compare: Apple, Garmin, Oura, Whoop, and 8 Sleep.15:00 – Health-focused vs. sport-focused vs. smartwatch-first devices — what’s best for you.17:20 – Continuous glucose monitoring (CGM): usefulness for non-diabetics and the limits of the data.19:40 – What to measure when your goal is long-term healthspan.21:00 – How tracking changed Rob’s behavior — especially his sleep.24:00 – Data-driven fitness: how metrics like heart rate and wattage keep him accountable.26:30 – Sleep tracking insights: the impact of late meals, workouts, and heart rate variability.30:00 – Why actionable health algorithms are still far away — and the problem with incomplete data.31:50 – Rob’s thoughts on AI and the future of health data analysis.34:00 – Inside his data storage and analysis workflow — from wearables to MRIs.39:30 – What metrics Rob wishes existed: non-invasive glucose and at-home molecular testing.41:30 – Inspirations in quantified health — from Peter Attia to Dr. Mike.43:40 – The fundamentals that matter most: sleep, exercise, and nutrition.45:30 – Balancing research, YouTube, and the science of self-tracking.47:00 – Future goals: building a data interpretation platform and expanding testing diversity.48:30 – What Rob’s most curious about now — Apple’s rumored non-invasive glucose tracking.49:30 – Closing thoughts and takeaways. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Iñaki de la Parra is an Ultraman champion, elite endurance athlete, and entrepreneur.In this conversation, he shares his philosophy on training, recovery, and life design—emphasizing low-intensity training, daily movement, and a long-term approach to athletic development.He talks about transitioning from a high-intensity, burnout-prone training style to one centered around Zone 0 and Zone 1 training, guided by coach Alan Couzens. Iñaki also explains how he balances a demanding life—running businesses, raising a family, and coaching others—while still making space for serious athletic goals.Episode breakdown:00:00 – Introduction: Who is Inaki De La Parra?01:03 – Welcome: VO2 max, endurance journey, and movement philosophy02:28 – Life context: Family, entrepreneurship & balancing priorities04:29 – Daily structure: Owning the morning, minimizing travel06:33 – Systems & execution: Why people fail to start07:38 – Motivation: Helping others, defining success on your own terms09:29 – Discovering Ultraman: From Ironman movie to endurance racing13:50 – Coaching with Alan Couzens: From burnout to science-backed training14:22 – Mistakes before Alan: Too much Zone 2 & intensity17:53 – Overtraining signs: Hormonal, psychological, and energy issues20:28 – Trusting the process: Going all-in on low-intensity training23:30 – Chasing outcomes: When winning doesn’t fulfill you25:16 – Training insights: Frequency, volume, and fueling27:16 – Key metrics: Sleep, energy, self-check-ins, and adaptation30:30 – Calories vs TSS: Energy expenditure as a core concept33:30 – Tactical athlete: Mobility, strength, aerobic base, and skills39:28 – Common weaknesses: Lack of strength, mobility, and aerobic efficiency40:37 – Strength training principles: Circuits, simplicity, and heart rate43:53 – Load-bearing training: Military-style prep and results45:15 – Edge of curiosity: Training for life, not just performance47:49 – Final thoughts: Live your principles and win daily This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Rich Ryan is an Elite 15 Hyrox AthleteWe talk about:* How Rich achieved the fastest sled times at the 2025 World Championships* What athletic backgrounds tend to do best at Hyrox* Why Rich believes threshold training is so key for Hyrox* How Rich has been able to keep on improving at Hyrox into his late 30s* What Rich has learned about competing at Hyrox doubles* Why Rich decided to up his YouTube gameEpisode breakdown:00:00 – Intro01:07 – Reflecting on the 2025 season: highs and learnings03:03 – Going all-in at Worlds: mindset and pacing lessons05:09 – How Rich mastered the sled push & pull08:03 – The 3 pillars of sled training: strength, speed & lactate tolerance11:10 – Sleds vs. traditional strength work: what actually carries over13:44 – In-season strength training: how much is enough?16:09 – Why Rich reduced powerlifting to focus on performance18:03 – The missing piece: building “race endurance”20:26 – Threshold training for HYROX: finding the sweet spot23:48 – Heart rate zones in multi-modal workouts: what to watch26:06 – Building progression: how Rich tracked his threshold work29:57 – Athlete profiles: triathletes vs. CrossFitters in HYROX31:19 – The rise of the next generation of HYROX athletes33:03 – Training at 39: recovery, movement quality & avoiding overtraining35:57 – Managing pain and longevity in hybrid sports37:51 – Mindset: how Rich stays engaged through discomfort41:02 – Breaking the doubles world record: strategy & lessons43:57 – Balancing training, business & content creation45:58 – The evolution of HYROX: sponsorships and pro athletes47:22 – Training with Nick Bare: nutrition, work ethic & insights50:30 – Growing on YouTube: content creation lessons52:29 – Podcast vs YouTube: different mediums, different storytelling54:55 – Rich’s curiosity: velocity-based training & lactate testing58:03 – Wrap-up: what’s next for Rich in the 2025 seasonConnect with RichRich’s InstagramRMR Training Podcast This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Dr. Dan Plews is a world-class coach, scientist, and athlete.In this episode, Dan breaks down his transition from triathlon to Hyrox, how he balances strength and endurance in training, and why most athletes get intensity wrong.We talk about:* Why Hyrox is the perfect mix of endurance and strength* Common training mistakes and how to avoid them* Dan’s weekly structure: double thresholds, strength, and compromise runs* Recovery capacity: what really drives it* Nutrition and hydration: what matters, what doesn’t* Specificity and strength endurance for hybrid sports* The future of Hyrox: can anyone go sub-50?👇Connect with Danhttps://www.instagram.com/theplews/https://www.endurox.co/Episode breakdown:00:00 – Intro: Meet Dr. Dan Plews, coach, scientist, and athlete01:16 – From Ironman to Hyrox: Why Dan made the switch02:34 – Balancing endurance & strength for health and performance04:21 – Is Hyrox more “endurance” or “strength”?06:05 – Why Hyrox training is still in its infancy08:17 – Lessons from working with Elite 15 athlete Pelayo Mendez11:31 – Recovery capacity: genetics, training age, and mindset14:21 – Dan’s weekly structure for Hyrox training17:07 – Double threshold days: why and how they work20:06 – Strength endurance vs max strength: what matters most22:53 – Why most Hyrox athletes train too hard26:25 – Specificity: compromise running and stations30:26 – Tracking progress: what Dan measures (and what he ignores)34:35 – Building Endurox: a new hybrid training platform38:03 – Nutrition for hybrid athletes: protein, carbs, hydration44:21 – Pre-race fueling and in-race nutrition: does it matter?47:26 – Can Hyrox ever go Olympic?50:34 – The future of the sport: sub-50 pro times and growth52:52 – Dan’s curiosity: ultra-high carb fueling & strength endurance55:07 – Wrap up: Key takeaways for hybrid athletes This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

The Norwegian Method Demystified – Dr. David Lipman Joins the Show!Dr. David Lipman has one of the most fascinating careers at the intersection of health, fitness, and technology. A medical doctor, endurance athlete, and coach, David also hosts The Norwegian Method podcast, where he’s had rare behind-the-scenes access to the Norwegian triathlon team that’s been redefining the sport in recent years.In this episode, we go deep on the training philosophies and human-centered approach that have made Norwegian athletes like Kristian Blummenfelt and Gustav Iden so dominant. But we don’t stop there—this conversation quickly branches out into big-picture questions about performance, health, and behavior change.We talk about:* What actually defines “The Norwegian Method” (and why most people get it wrong)* How the Norwegians use testing to gain buy-in and drive results* Lactate tracking: misunderstood fad or powerful tool?* Continuous monitors (lactate, glucose, ketones): the future or a distraction?* Why training adaptation—not training load—matters most* The tradeoff between health and performance (and how to find your balance)* Why most tracking is pointless without action* David’s advice for young coaches and health professionals* The big unsolved problem in health: behavior changeWe also dive into David’s personal tracking philosophy, his take on the future of health and AI, and why curiosity has been his guiding principle across medicine, coaching, and tech.Whether you’re a coach, athlete, or just fascinated by cutting-edge thinking in health and fitness, you’re going to love this one.👇Connect with David:https://www.drdavidjlipman.com/Newsletter: “Nexus Health & Performance”Podcast: 1 % Better - Hidden Stories in SportInstagram: @drdavidlipmanEpisode breakdown:00:00 – Intro: Meet Dr. David Lipman, expert on health, fitness & the Norwegian Method01:16 – The Norwegian Method: What defines it and why it works04:05 – Training volume: How much work Norwegian triathletes really do05:21 – Are today’s athletes doing more than ever before?07:07 – The role of testing: Precision, buy-in, and performance08:44 – Lactate tracking: Overrated or essential for endurance?11:06 – Continuous lactate monitors: Game changer or gimmick?14:47 – Measuring adaptation: Simple ways to track progress19:39 – Tracking too much? Why data without action is useless22:36 – Healthcare parallels: Data collection and minimal intervention26:40 – What David tracks personally (and what he ignores)31:31 – The future of health: Will advice change in 30 years?35:22 – Coaching impact: Helping people for life, not just sport39:19 – Advice for young professionals in health & fitness43:18 – The big problem to solve: Changing human behavior47:33 – Continuous ketone monitors: How they work & challenges50:21 – Generalist vs specialist: The tradeoffs in health and sport52:33 – Health vs performance: Finding your balance55:00 – Why curiosity drives progress in health and fitness58:11 – Lessons from crossing health, tech, and coaching worlds1:01:22 – Wrap up: David’s personal mission and key takeaways This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

The 2025 Hyrox World Champion – Tim Wenisch – Joins the Show!Tim and I sit down for an in-depth look at his incredible World Championship win and the years of training that led up to it. We dive right into the race strategy that helped him dominate the field with a blistering 29:06 total run time—50 seconds faster than anyone else!We talk about:* His "go hard early" strategy and what it was like running at 3:10/km pace* Passing Hunter mid-race and the mental edge that gave him* Why he wasn’t even at max effort by the finish line* His high-low training system and how he balances intensity with recovery* Specific workouts like 10x1K at threshold and EMOM strength circuits* How he's been training like a hybrid athlete since childhood* What most athletes are doing wrong in their Hyrox prep* And why he believes a sub-53—and eventually sub-50—Hyrox is possibleWe also cover his thoughts on the sport's explosive growth, how he stays motivated, and what he's most excited to explore in training next.👇Episode breakdown:00:00 – Intro: Meet Tim Wenisch, 2025 Hyrox World Champion00:38 – Race strategy: Why Tim went out hard from the start01:39 – Dealing with the fast pace early on02:57 – Dominating the run: 50 seconds faster than anyone else04:25 – How Tim trained for elite performance on the SkiErg & Row05:51 – Passing Hunter mid-race: A confidence-boosting moment06:53 – When Tim knew he could win the race08:24 – RPE talk: Tim says he never hit a 10 during the race09:53 – Motivation after the win & looking ahead to next season10:52 – Can the Hyrox world record be broken? (Sub-53 and sub-50?)12:21 – The perfect 10-week prep block before World Championships14:39 – What a typical high/low training week looks like (20 hrs/week)16:36 – Sample threshold session: 10 x 1K at 3:18–3:20 pace18:29 – Training structure: When Tim lifts vs. when he runs20:15 – Matching race pace in training without carbon shoes21:33 – Progress over the years despite past injuries22:58 – Strength training: Back squats, explosive work & tendon care25:36 – Current back squat numbers & training at 78kg body weight26:37 – Why Tim doesn’t track explosive work with data28:02 – The challenge & fun of hybrid training28:54 – Why Tim excels at Hyrox (lifetime of hybrid training)31:15 – Common mistakes in Hyrox training: volume, intensity, recovery34:28 – Nutrition & fueling: ~3,500 calories, no snacking35:32 – Sleep & recovery: 7–8 hours plus naps36:08 – Tim’s first Hyrox race in 2018: 1:19:4039:03 – Cutting 12 minutes off his time in under a year40:23 – Station efficiency & lowering heart rate under load42:39 – Elite performance requires multi-year consistency43:49 – Does Tim have a coach? (And why he's still self-coached)45:10 – How much Tim enjoys training right now46:15 – Watching the explosive rise of Hyrox from 1K to 500K athletes47:50 – Is Tim a full-time pro athlete?49:21 – Final thoughts: Hard work pays off50:12 – Where to follow Tim & learn more about his training This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Elite HYROX athlete James Kelly joins the show just two weeks after the HYROX World Championships to unpack what really happened on race day. We explore the highs and lows of his season, including his race-day strategy breakdown, the lessons learned from going out too hot, and the mental and physical rebuild that followed a challenging mid-season. James shares key insights from his training with coach Anthony Peressini, how he’s mastered the Wall Ball, and why building a strong support team has been pivotal to his growth. This is a deep dive into the mindset, methods, and resilience of a top-tier athlete.👇Episode breakdown:00:00 – Intro & James Kelly’s season overview01:00 – Was James the favorite to win Worlds?02:30 – Race day strategy and where it went wrong06:00 – Going out too hot: ego, excitement, and consequences10:30 – The sled push/pull challenge and falling behind13:00 – Mental fallout during the race & regaining composure15:00 – Climbing from 13th to 4th place: a gritty comeback16:45 – Training breakthroughs: building volume, not speed19:30 – Threshold vs VO2 max: the science behind the progress22:45 – Wall Ball breakthrough: from weakness to weapon26:20 – How James hit a 3:20 Wall Ball28:45 – Overcoming an 8-week training slump32:30 – Recovery, HRV, and how to listen to your body35:30 – Off-season mindset: “There is no off-season”38:00 – Training hours & intensity management40:15 – Marathon training: chasing a sub-2:3043:00 – Support system: coaching, family, and partner Georgie48:45 – Mentality: joy, hunger, and living the dream50:00 – What James is most curious about now51:30 – Wrap-up and where to find more from James This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

In this episode I sit down with Anthony Peressini—engineer, elite HYROX coach, and co-host of the Hybrid Coaching Podcast. Anthony currently coaches more elite HYROX athletes than anyone else in the world, including multiple world championship qualifiers. In this conversation, we dive deep into what it takes to be world-class in HYROX: the blend of strength and endurance, the evolution of performance standards, and how athletes like James Kelly are pushing the limits.👇Episode breakdown:00:00 Intro 00:42 Is Hyrox More Endurance or Strength? 2:33 How Fast Can Hyrox Athletes Get? 4:37 Is There a Best Way to Train for Hyrox 5:07 How Anthony Has Coaches James Kelly 8:51 How Have They Worked Through Plateaus 10:50 How to Structure Hyrox Training 13:30 Threshold Training for Hyrox 25:10 How Many Hours Do Elite Hyrox Athletes Spend Training 27:17 Comparison to Triathlon 28:30 Example Training Day 31:20 Zone 2 Training 32:25 Powerlifting 33:18 Cycling for Hyrox 34:20 Vo2 Max Intervals 35:15 JK’s Favorite Workout 37:50 Nutrition for Hyrox 40:30 The Frontier of Hyrox Training This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

In his late 20s, Gordo Byrn left a high-powered career in finance to go all-in on endurance training. By the age of 33, he had won the Ultraman World Championships.Gordo is one of the most thoughtful voices in the world of endurance. He writes regularly on his two Substacks — Endurance Essentials and True Wealth. Both are well worth checking out.We cover the “why” behind pursuing endurance training, what to do when training becomes compulsive, Gordo’s experience with over 100 training camps, how he ran his coaching business, and much more. 👇Episode breakdown:00:00 – introduction00:18 – why is fitness worth pursuing?05:04 – who should go all-in on training07:27 – compulsion and the amateur athlete12:51 – the cost of going fast15:02 – motivation and the joy of the process16:36 – from 50-minute 10k to 2.46 ironman marathon20:26 – over 100 training camps: a lifestyle choice22:43 – epic camp origins25:10 – how to structure effective camps26:58 – are you ready for a training camp?30:38 – designing a life around endurance37:23 – the importance of the big block39:19 – a life of writing41:39 – coaching and communicating through writing43:43 – writing practice and publishing tips45:57 – building an endurance audience48:23 – endurance coaching as a business50:44 – choosing the right coaching model55:30 – curating attention in the digital age57:57 – avoiding the trap of online dopamine1:01:58 – anchoring your goals to your values1:05:50 – integrity, openness, and recovery1:07:40 – chasing an ironman record This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Brad Culp is the author of The Norwegian Method, which explores the training methods and cultural philosophy behind the Norwegian style of endurance training—an approach that has produced world-class athletes like Kristian Blummenfelt, Gustav Iden, and Jakob Ingebrigtsen.In this conversation, we dive into the thinking behind double threshold interval training, explore Jakob’s high-intensity hill workouts, examine the role of low-intensity sessions in the Norwegian system, and much more… 👇Episode breakdown: 0:00 Introduction 0:30 What is the Norwegian Method 2:00 Who are the Norwegian superstar athletes 4:25 Bergen - The Home of the Norwegian Method 7:00 Kristian Blummenfelt 10:20 How many hours do elite athletes train? 12:50 Norwegian method for running 15:50 What is threshold training? 20:28 Jakob Ingebrigtsen's Hill Workout 23:20 Double Threshold Training 26:50 Zone 1 and Zone 2 Training 29:50 How to get started training like this? 33:40 What do Norwegian's think of the Norwegian method? 35:30 Frontier of the Norwegian method -- heat training 36:40 Training your gut for high carbs 38:00 Increased fueling during training 40:40 Brad's current researchCheck out Brad's book The Norwegian Method. It’s an excellent read! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com

Alan Couzens is one of the sharpest minds in endurance training. Alan works with everyone from first-time triathletes to world-class pros, bringing a data-driven, long-term approach to getting better. In this conversation, we break down what actually drives endurance progress, why most athletes train too hard and improve too little, and how long it really takes to reach your potential. We also get into HRV, glycogen, metabolic testing, and why rest might be the most underrated tool in your training arsenal. 👇 Full episode breakdown: 00:00 Intro 00:30 What causes endurance improvements? 02:40 How long does it take to reach endurance potential? 06:06 What separates world-class pros from promising amateurs? 10:30 Volume of elite endurance athletes 13:00 Who does Alan work with? 14:30 What does working with Alan look like? 17:00 What is training response? 20:50 What to do when you hit a plateau 27:50 Heart Rate Variability (HRV) 29:20 How to make training dynamic 31:15 Why dynamic training is key 35:30 Why Alan doesn't like minimum effective dose thinking 35:45 Why is fitness worth pursuing? 38:40 What does it feel like to be fit? 41:00 Alan's journey into coaching 43:40 Alan's testing setup 47:15 What is metabolic testing? 50:20 Fat vs. carb burning 53:00 Zone 1 and Zone 2 training 54:30 How muscular should you be? 56:37 Alan's thoughts on Hyrox 59:50 Why Alan likes circuit training 1:01:00 How Alan writes so much 1:04:00 Alan’s new forum – MAD Crew 1:07:00 Alan’s views on AI Check out Alan's book The Science of Maximal Athletic Development. Alan also runs the MAD Crew forum, which is an excellent resource for endurance training. Thanks for watching! If you enjoyed this, consider subscribing — it’s the best way to support the channel This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit johngetstrong.substack.com