The Next Move

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

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

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

Gordo Byrn, a former Ultraman World Champion and endurance training expert, shares his journey from finance to fitness. He discusses the importance of pursuing fitness for health rather than as a competition. Gordo emphasizes avoiding training compulsions and the significance of recovery and mental health. He reflects on his experiences running over 100 training camps, building a coaching business, and the role of community in endurance sports. Additionally, he offers insights on maintaining focus in a distracting digital age and living authentically for personal growth.

In this engaging discussion, Brad Culp, author of 'The Norwegian Method,' unpacks the revolutionary training used by elite Norwegian athletes like Jakob Ingebrigtsen and Kristian Blummenfelt. He delves into double threshold interval training and the significance of low-intensity sessions. Listeners will learn about Jakob's rigorous hill workouts and the cultural impact of Bergen as a triathlon hub. Culp also shares insights on innovative practices like heat training and evolving fueling strategies for endurance sports, making this a must-listen for athletes and enthusiasts alike!

Alan Couzens, an elite endurance coach known for his data-driven approach, joins the conversation to unveil the secrets of endurance training. He discusses why many athletes over-train while under-performing and the importance of patience for long-term gains. Heart Rate Variability (HRV) is highlighted as a crucial tool for tailoring training plans. Couzens also emphasizes the significance of rest and dynamic adjustments in training, to optimize performance and enhance overall health, making fitness a lifelong pursuit.