Hyrox Training is a Dose Relationship! Priority #1: Build Your Weekly Hours! (Hyrox Coaching Corner #1 - Dan Plews)

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.

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Episode breakdown:

00:00 — Hyrox Coaching Corner begins: purpose and goals of the series

02:20 — Dan Plews’ athletic background: from youth triathlon to Kona

06:40 — Training volume & consistency: what actually built elite endurance

09:30 — John’s training journey: late start, rapid gains, current limitations

13:30 — Setting Hyrox goals: elite marginal gains vs beginner breakthroughs

17:30 — Auckland Hyrox recap: injuries, heat, course difficulty

21:00 — Racing in the heat: pacing, physiology, and avoiding blow-ups

26:00 — Why stations ruin your run: W′ balance and intensity control

30:50 — Singles vs doubles: recovery, thresholds, and performance gaps

35:00 — How Dan plans training: demand-driven, not traditional periodization

39:00 — John’s next steps: building from 6–8 to 12–15 hours per week

41:20 — ENDUROX Dynamic plan: how to train smarter and scale volume safely

43:00 — 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