The Next Move

Dr. Dan Plews is a world-class coach, scientist, and athlete.In this episode, Dan breaks down his transition from triathlon to Hyrox, how he balances strength and endurance in training, and why most athletes get intensity wrong.We talk about:* Why Hyrox is the perfect mix of endurance and strength* Common training mistakes and how to avoid them* Dan’s weekly structure: double thresholds, strength, and compromise runs* Recovery capacity: what really drives it* Nutrition and hydration: what matters, what doesn’t* Specificity and strength endurance for hybrid sports* The future of Hyrox: can anyone go sub-50?👇Connect with Danhttps://www.instagram.com/theplews/https://www.endurox.co/Episode breakdown:00:00 – Intro: Meet Dr. Dan Plews, coach, scientist, and athlete01:16 – From Ironman to Hyrox: Why Dan made the switch02:34 – Balancing endurance & strength for health and performance04:21 – Is Hyrox more “endurance” or “strength”?06:05 – Why Hyrox training is still in its infancy08:17 – Lessons from working with Elite 15 athlete Pelayo Mendez11:31 – Recovery capacity: genetics, training age, and mindset14:21 – Dan’s weekly structure for Hyrox training17:07 – Double threshold days: why and how they work20:06 – Strength endurance vs max strength: what matters most22:53 – Why most Hyrox athletes train too hard26:25 – Specificity: compromise running and stations30:26 – Tracking progress: what Dan measures (and what he ignores)34:35 – Building Endurox: a new hybrid training platform38:03 – Nutrition for hybrid athletes: protein, carbs, hydration44:21 – Pre-race fueling and in-race nutrition: does it matter?47:26 – Can Hyrox ever go Olympic?50:34 – The future of the sport: sub-50 pro times and growth52:52 – Dan’s curiosity: ultra-high carb fueling & strength endurance55:07 – Wrap up: Key takeaways for hybrid athletes 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

The Norwegian Method Demystified – Dr. David Lipman Joins the Show!Dr. David Lipman has one of the most fascinating careers at the intersection of health, fitness, and technology. A medical doctor, endurance athlete, and coach, David also hosts The Norwegian Method podcast, where he’s had rare behind-the-scenes access to the Norwegian triathlon team that’s been redefining the sport in recent years.In this episode, we go deep on the training philosophies and human-centered approach that have made Norwegian athletes like Kristian Blummenfelt and Gustav Iden so dominant. But we don’t stop there—this conversation quickly branches out into big-picture questions about performance, health, and behavior change.We talk about:* What actually defines “The Norwegian Method” (and why most people get it wrong)* How the Norwegians use testing to gain buy-in and drive results* Lactate tracking: misunderstood fad or powerful tool?* Continuous monitors (lactate, glucose, ketones): the future or a distraction?* Why training adaptation—not training load—matters most* The tradeoff between health and performance (and how to find your balance)* Why most tracking is pointless without action* David’s advice for young coaches and health professionals* The big unsolved problem in health: behavior changeWe also dive into David’s personal tracking philosophy, his take on the future of health and AI, and why curiosity has been his guiding principle across medicine, coaching, and tech.Whether you’re a coach, athlete, or just fascinated by cutting-edge thinking in health and fitness, you’re going to love this one.👇Connect with David:https://www.drdavidjlipman.com/Newsletter: “Nexus Health & Performance”Podcast: 1 % Better - Hidden Stories in SportInstagram: @drdavidlipmanEpisode breakdown:00:00 – Intro: Meet Dr. David Lipman, expert on health, fitness & the Norwegian Method01:16 – The Norwegian Method: What defines it and why it works04:05 – Training volume: How much work Norwegian triathletes really do05:21 – Are today’s athletes doing more than ever before?07:07 – The role of testing: Precision, buy-in, and performance08:44 – Lactate tracking: Overrated or essential for endurance?11:06 – Continuous lactate monitors: Game changer or gimmick?14:47 – Measuring adaptation: Simple ways to track progress19:39 – Tracking too much? Why data without action is useless22:36 – Healthcare parallels: Data collection and minimal intervention26:40 – What David tracks personally (and what he ignores)31:31 – The future of health: Will advice change in 30 years?35:22 – Coaching impact: Helping people for life, not just sport39:19 – Advice for young professionals in health & fitness43:18 – The big problem to solve: Changing human behavior47:33 – Continuous ketone monitors: How they work & challenges50:21 – Generalist vs specialist: The tradeoffs in health and sport52:33 – Health vs performance: Finding your balance55:00 – Why curiosity drives progress in health and fitness58:11 – Lessons from crossing health, tech, and coaching worlds1:01:22 – Wrap up: David’s personal mission and key 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

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 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 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 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

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 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

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.