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