Episodes
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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 👉 Endurox
Episode breakdown:
00:00 Intro: Dan’s injury recovery and return to training
00:08 Post-surgery routine: why “something is better than nothing”
01:54 Fitness retention during downtime and early cycling comeback
02:18 German Volume Training: Dan’s bench press surprise
03:21 John’s training update: increasing volume for Hyrox progress
04:57 Can you turn weak stations into strengths?
07:12 Beginner frustration on ergs and skill-based endurance work
08:20 The “snowplow” analogy for long-term aerobic development
11:42 Fatigue vs overtraining: when should athletes worry?
13:52 Functional vs non-functional overreaching explained
17:23 Motivation, performance, sleep, and HRV as warning signs
22:14 Elevated vs suppressed heart rate: what they can mean
23:09 Training through illness: when to push and when to rest
23:51 Life stress, consistency, and unavoidable training disruptions
26:18 What uninterrupted training looks like at a high level
27:32 Nutrition for consistency: energy balance and recovery
29:49 Carb periodization: fueling for the work required
33:48 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 Morpheus
00:28 The energy system demands of Hyrox
01:43 How to balance running, strength, and endurance in training
04:06 Powerlifting vs. Hyrox: very different physiological demands
07:31 Does max strength actually transfer to strength endurance?
11:01 Why more max strength is not always better
13:04 The best strength exercises for Hyrox athletes
14:45 General training vs. sport-specific training
17:03 What aerobic fitness really means
18:57 How Joel defines anaerobic threshold for sport performance
20:50 Why zone 2 and easier training matter
25:57 Resting heart rate, stroke volume, and aerobic progress
28:09 Why aerobic development takes years, not weeks
29:10 What Morpheus is and how it works
31:37 Static vs. dynamic heart rate zones
36:35 How to measure HRV properly
41:35 What elite Hyrox heart rate data might reveal
44:39 Why economy is everything in Hyrox
46:18 The most useful metrics to track besides heart rate
48:01 How AI could transform personalized training
50:47 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 -
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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 record
00:28 Total dedication to sport and love of the process
02:24 Why the athlete lifestyle is so rewarding
04:00 From first HYROX to cutting 8 minutes off her time
05:20 Track background: 400m, 800m, and college running
07:18 From track to strength training, CrossFit, and hybrid fitness
10:25 First HYROX race and what hooked her into the sport
11:50 Training environment with James Kelly and Joanna Wietrzyk
14:05 Weekly training structure: 18–20 hours, easy vs quality days
19:56 Building volume, aerobic capacity, and long-term progression
22:03 Future improvement and identifying performance limiters
24:28 Trusting her coach and building the athlete-coach relationship
26:59 Overrated vs underrated: sprints, long runs, gels, squats, HR monitors
31:52 How to race HYROX well: pacing, energy management, and strategy
35:08 Burpee broad jumps: pacing, EMOMs, and movement breakdown
38:57 Wall balls: fatigue, breathing, rhythm, and technique
42:19 2026 season goals and World Championship mindset
43:52 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 👉 Endurox
Episode breakdown:
00:00 Intro: The Hyrox Training Pyramid explained
00:44 Why Dan created the Hyrox training hierarchy
02:06 Is this a blueprint for coaching Hyrox athletes?
03:23 Overview of the pyramid: from volume to taper
03:53 Why tapering matters and how much it can improve performance
06:39 Should frequent racers taper for every event?
08:51 Why frequency and volume sit at the base of the pyramid
10:21 One long session vs two-a-days: what works better?
13:43 Concurrent training effect: separating strength and cardio
14:49 Molecular signaling, mitochondria, and endurance adaptation
20:03 Training intensity distribution and avoiding the “black hole”
25:54 Threshold development: why it matters for Hyrox
28:10 How threshold training should progress toward race day
33:48 Strength endurance and why it sits high on the pyramid
36:57 Hyrox-specific simulations and race preparation
37:35 Key takeaway: don’t put the cart before the horse
38:35 Q&A: Sub-threshold vs LT2 training
40:03 How to find your threshold pace
41:48 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 week
07:20 What his key workouts look like
08:49 Why you shouldn’t race your training
09:44 Lab testing vs training by feel
11:14 VO₂ max: useful or overrated?
12:34 Arthur Lydiard’s influence on Craig
14:24 Adopting trends (double threshold?)
15:12 Over/Underrated: zones, long runs, carbs, hills
19:37 How seasons shape the training plan
21:18 Why racing accelerates development
22:10 North Carolina: chaos at world-record pace
25:07 Nike backing + stepping onto the world stage
28:15 What’s Sam’s best distance long-term?
28:59 Developing elite 800m speed
30:09 Flying 30s, 150s & finishing fast
31:22 Strength & plyos (movement first)
35:25 Why lift right after track sessions?
36:40 The #1 takeaway: consistency beats hero workouts
38:04 Why so many runners get injured
40:38 Spotting and fixing running mechanics
41:59 The Tauranga effect: culture builds champions
43:26 Craig’s biggest coaching challenge now
44:40 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 👉 Endurox
Episode 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 expect
00:35 — “Treat Hyrox like endurance”: aerobic engine first
01:52 — Strength in Hyrox: “strong enough” vs strength endurance
04:17 — Quick primer: aerobic vs anaerobic energy (and why it matters)
07:55 — Max strength: develop vs maintain, and how little you need
12:46 — Building the week: 2–3 quality days, batching intensity
15:25 — Quality Day Session 1: threshold run + race-specific intervals + wall balls
21:13 — Training density: why Hyrox volume can’t mimic triathlon volume
26:00 — Why treadmill work: control, safety, reducing injury risk
28:29 — Heart-rate obsession: intensity control + readiness-based training
30:46 — Morpheus & HRV: adjusting training and zones to recovery
41:31 — Life stress and recovery: adapting the plan, not the person
44:14 — Quality Day Session 2: strength maintenance + machine-based strength endurance
50:00 — Easy days: Zone 2/3 builds with stations mixed in
55:42 — The StairMaster: why it’s a staple (and how much they do)
58:25 — Benchmarking: less testing, more steady progression + race data
1:01:23 — 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 👉 Endurox
Episode breakdown:
00:00 Why High Rocks Athletes Are Cycling More
00:27 Indoor vs Outdoor Cycling Differences
00:47 Is Indoor Cycling Harder Than Outdoor?
01:20 Hierarchy of Training Needs Explained
02:34 Cycling for Volume, Frequency & Low Injury Risk
03:20 Why Running Causes More Muscle Damage
04:30 Aerobic Benefits Without Excess Fatigue
05:00 Why Intensity Regulation Matters
06:23 LT1 vs LT2 Thresholds Explained
06:49 Why Cyclists Train Using Power (Watts)
07:21 Key Cycling Performance Metrics
07:42 FTP & Threshold Testing Explained
09:06 Ramp Test vs 20-Minute FTP Test
10:35 Interpreting FTP Numbers
11:12 What’s “Good” Cycling Power?
12:47 Watts per Kilo & High Rocks Performance
14:02 How Fast Does Cycling Fitness Improve?
14:54 The Value of Long Bike Rides
15:53 Strength Endurance & Low Cadence Work
16:30 Choosing a Bike for Training
17:06 Benefits of Smart Bikes & ERG Mode
18:52 Outdoor Bike Options (Road vs Gravel vs MTB)
19:22 Fat Oxidation & Performance Myths
20:54 Programming Cycling for Different Training Volumes
23:53 Cycling vs Stairmaster for Cross-Training
25:14 Eccentric vs Concentric Muscle Load
26:32 Weighted Vest Stairmaster Training
27:02 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 studies
00:39 — Senescent cells (hallmark of aging) + nutrition angle
01:55 — Why she chose nutrition + longevity
03:28 — Longevity inputs: genes, exercise, diet, social connection, stress
06:48 — Common misunderstanding: protein hype without training context
09:16 — Keto/low-carb: who it can help + “listen to your body”
11:07 — What a “good diet” means: whole foods + variety
12:36 — Feeling fine vs hidden risk + early markers
14:43 — Nutrient pathways example: niacin → NAD + why restriction can backfire
17:47 — Key micronutrients: vitamin D + magnesium (and creatine)
19:05 — Why supplements aren’t the default: food synergy + absorption
20:33 — Endurance vs strength for longevity
22:39 — High-carb fueling + carb-loading misconceptions
24:23 — Career next steps: postdoc + ovarian aging
26:14 — Fasting for women: autophagy, cortisol, and evidence
30:07 — How to judge nutrition info quality
33:14 — Ovarian aging: follicles, menopause, and the “why” question
35:32 — Estrogen drop: whole-body impacts + HRT reframing
36:59 — Perimenopause: timeline + what women can do now
41:25 — Advice for young scientists
43:12 — 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 👉 Endurox
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 -
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 → HYROX
00:24 — CrossFit vs HYROX demands: longer duration, lower intensity, aerobic bias
01:40 — Can you excel at both? Specialization, rising level, and the Tia example
03:13 — 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 for
07:50 — Why strong powerlifters can struggle: strength vs strength-endurance
11:01 — HYROX strength training: when (and if) low-rep work fits in the season
12:17 — VO2 max + lactate threshold: what they are and why they matter
15:56 — Elite CrossFit VO2 findings: lower-than-expected on the bike + specificity issue
18:27 — Functional ramp test: burpees + thrusters protocol + what lactate curves show
21:55 — Run → lunges/deadlifts → run: fatigue increases VO2 cost (running economy drop)
26:02 — What predicts HYROX performance beyond VO2: fatigue-resistance across stations
28:22 — Heart rate: good for running, limited for stations + why VO2 can drop in strength work
34:15 — Interference effect: separating strength and endurance (same-day vs split) outcomes
46:53 — 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 lives
In 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 does
01:01 — Coaching vs therapy, consulting, and mentorship
03:04 — George’s life coaching origin story
10:34 — The Wheel of Life: mapping the key areas and finding gaps
13:27 — Prioritization + Pareto: focusing on what actually moves the needle
14:04 — Ikigai: purpose at the intersection of skills, love, value, and need
16:26 — Visualization: the “80-year-old you” exercise
18:59 — Self-coaching tools: journaling for clarity + momentum
21:34 — Thinking walks: default mode network and the “exam question”
24:11 — Using chatbots for reflection: powerful, but don’t outsource decisions
28:20 — Building the coaching business: learn-by-doing + finding clients
32:28 — Living with uncertainty: risk, confidence, and growth mindset
35:23 — The solo founder problem: building a support network
38:22 — Developing coaching skills: listening, communication, self-work
41:01 — When self-improvement becomes obsessive: staying balanced
44:32 — What George is curious about: why people don’t aim for a 10/10 life
46:44 — 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 – Intro
01:48 – Strength background and rapid rise into elite competition
03:57 – Bodybuilding years: training splits, progressive overload, big lifts
06:09 – 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 training
21:43 – Nutrition shift from bodybuilding to endurance fueling (carbs, prep)
26:39 – Race weaknesses: wall balls, burpees, fatigue management, mindset
32:42 – Learning the sport fast: podcasts, racing reps, hiring a coach
36:02 – Worlds relay experience + doubles vs solo racing
39:42 – 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 HYROX
02:06 – “HYROX is a runner’s sport”: endurance base vs strength
05:11 – Owen’s triathlon benchmarks (5k / marathon / weekly training load)
08:20 – Melbourne Open result: ~1:00 (with extra lap) + what improved
10:08 – Wall balls: technique, volume, and going unbroken
15:43 – Sled push/pull: training heavy, technique, and fixing blow-ups
18:55 – Running build to ~60km/week + managing shin issues
24:05 – Doubles vs solo: pacing, station load-sharing, and why doubles is fun
29:23 – Training consistency with a full-time job (routine, fueling, sleep)
34:05 – Coaching: self-coached now, thoughts on hiring a coach
37:28 – 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 backgrond
00:26 – Pelayo explains his “Hyrox endurance” (long Zone 2–style) station session concept
02:23 – How long is the endurance session, and what intensity (HR/RPE, zones)?
04:10 – Common beginner mistake: going 10/10 intensity on every station
05:40 – What “efficiency” means in Hyrox: minimum energy, maximum speed
06:50 – 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 jump
09:52 – 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 unbroken
19:37 – Race-day “extra gear” vs training: why wall balls feel different in competition
22:25 – Running intensity philosophy: key threshold/VO2 sessions + easy days truly easy
25:16 – 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 session
30:59 – 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 day
52:21 – 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 – Introduction
00:21 – Meeting Gordo Byrn
03:29 – Can Late Starters Reach Their Potential?
04:50 – Sports Science and Coaching Philosophy
06:06 – Early Days of Triathlon and Sports Science
08:50 – Finnish Influence and Heart Rate Zones
11:32 – Understanding Heart Rate Zones
13:43 – Training by Feel (RPE)
15:39 – Medicine and Coaching Crossover
17:48 – The Addictive Nature of Exercise
20:22 – Understanding Fatigue
24:16 – Heart Health and Arrhythmias in Endurance Athletes
26:06 – Discovering Atrial Fibrillation
28:58 – Training and Racing After Heart Procedures
31:51 – Exercise for Health, Not Performance
33:29 – What Medicine Can Learn from Coaching
36:35 – Preventative Medicine and Lifestyle
38:14 – Exercise as Preventative Medicine
40:33 – Testing and Measuring Endurance Fitness
42:45 – Running Assessments and Injury Prevention4
4:21 – Writing and Character – A New Project
46:36 – The Meaning of Character and Suffering
46:58 – 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 - Show more
