The Next Move

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