The Next Move

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 livesIn 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 does01:01 — Coaching vs therapy, consulting, and mentorship03:04 — George’s life coaching origin story10:34 — The Wheel of Life: mapping the key areas and finding gaps13:27 — Prioritization + Pareto: focusing on what actually moves the needle14:04 — Ikigai: purpose at the intersection of skills, love, value, and need16:26 — Visualization: the “80-year-old you” exercise18:59 — Self-coaching tools: journaling for clarity + momentum21:34 — Thinking walks: default mode network and the “exam question”24:11 — Using chatbots for reflection: powerful, but don’t outsource decisions28:20 — Building the coaching business: learn-by-doing + finding clients32:28 — Living with uncertainty: risk, confidence, and growth mindset35:23 — The solo founder problem: building a support network38:22 — Developing coaching skills: listening, communication, self-work41:01 — When self-improvement becomes obsessive: staying balanced44:32 — What George is curious about: why people don’t aim for a 10/10 life46:44 — 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 – Intro01:48 – Strength background and rapid rise into elite competition03:57 – Bodybuilding years: training splits, progressive overload, big lifts06:09 – 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 training21:43 – Nutrition shift from bodybuilding to endurance fueling (carbs, prep)26:39 – Race weaknesses: wall balls, burpees, fatigue management, mindset32:42 – Learning the sport fast: podcasts, racing reps, hiring a coach36:02 – Worlds relay experience + doubles vs solo racing39:42 – 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 HYROX02:06 – “HYROX is a runner’s sport”: endurance base vs strength05:11 – Owen’s triathlon benchmarks (5k / marathon / weekly training load)08:20 – Melbourne Open result: ~1:00 (with extra lap) + what improved10:08 – Wall balls: technique, volume, and going unbroken15:43 – Sled push/pull: training heavy, technique, and fixing blow-ups18:55 – Running build to ~60km/week + managing shin issues24:05 – Doubles vs solo: pacing, station load-sharing, and why doubles is fun29:23 – Training consistency with a full-time job (routine, fueling, sleep)34:05 – Coaching: self-coached now, thoughts on hiring a coach37:28 – 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 backgrond00:26 – Pelayo explains his “Hyrox endurance” (long Zone 2–style) station session concept02:23 – How long is the endurance session, and what intensity (HR/RPE, zones)?04:10 – Common beginner mistake: going 10/10 intensity on every station05:40 – What “efficiency” means in Hyrox: minimum energy, maximum speed06:50 – 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 jump09:52 – 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 unbroken19:37 – Race-day “extra gear” vs training: why wall balls feel different in competition22:25 – Running intensity philosophy: key threshold/VO2 sessions + easy days truly easy25:16 – 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 session30:59 – 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 day52:21 – 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 – Introduction00:21 – Meeting Gordo Byrn03:29 – Can Late Starters Reach Their Potential?04:50 – Sports Science and Coaching Philosophy06:06 – Early Days of Triathlon and Sports Science08:50 – Finnish Influence and Heart Rate Zones11:32 – Understanding Heart Rate Zones13:43 – Training by Feel (RPE)15:39 – Medicine and Coaching Crossover17:48 – The Addictive Nature of Exercise20:22 – Understanding Fatigue24:16 – Heart Health and Arrhythmias in Endurance Athletes26:06 – Discovering Atrial Fibrillation28:58 – Training and Racing After Heart Procedures31:51 – Exercise for Health, Not Performance33:29 – What Medicine Can Learn from Coaching36:35 – Preventative Medicine and Lifestyle38:14 – Exercise as Preventative Medicine40:33 – Testing and Measuring Endurance Fitness42:45 – Running Assessments and Injury Prevention44:21 – Writing and Character – A New Project46:36 – The Meaning of Character and Suffering46:58 – 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

Rob ter Horst is a postdoctoral researcher in bioinformatics and the creator behind The Quantified Scientist YouTube channel, where he rigorously tests and reviews health and fitness tracking devices.Rob shares how his curiosity for data led him from wearing a simple Fitbit to conducting one of the most extensive self-tracking experiments ever — including over 250 weekly brain MRIs since 2018. We explore his journey into quantifying nearly every aspect of his biology, his insights into the accuracy of popular wearables, the limits of health tracking, and his vision for the future of personalized data and AI-driven health.Episode breakdown:00:00 – Introduction to Rob ter Horst — postdoctoral researcher, bioinformatician, and creator of The Quantified Scientist YouTube channel.01:00 – How Rob’s self-tracking journey began with a Fitbit and evolved into weekly brain MRIs.03:00 – The world’s most comprehensive personal brain dataset: 250+ MRI scans since 2018.05:30 – Tracking every aspect of daily life — from mood and microbiome to sleep and cognition.07:20 – The dream of real-time, actionable feedback from health data (and why we’re not there yet).08:50 – Rob’s fitness and nutrition goals — weight gain, strength, and balancing cardio with muscle mass.10:30 – Testing VO₂ max at home and in the lab: insights from metabolic analysis.12:00 – How hundreds of wearables compare: Apple, Garmin, Oura, Whoop, and 8 Sleep.15:00 – Health-focused vs. sport-focused vs. smartwatch-first devices — what’s best for you.17:20 – Continuous glucose monitoring (CGM): usefulness for non-diabetics and the limits of the data.19:40 – What to measure when your goal is long-term healthspan.21:00 – How tracking changed Rob’s behavior — especially his sleep.24:00 – Data-driven fitness: how metrics like heart rate and wattage keep him accountable.26:30 – Sleep tracking insights: the impact of late meals, workouts, and heart rate variability.30:00 – Why actionable health algorithms are still far away — and the problem with incomplete data.31:50 – Rob’s thoughts on AI and the future of health data analysis.34:00 – Inside his data storage and analysis workflow — from wearables to MRIs.39:30 – What metrics Rob wishes existed: non-invasive glucose and at-home molecular testing.41:30 – Inspirations in quantified health — from Peter Attia to Dr. Mike.43:40 – The fundamentals that matter most: sleep, exercise, and nutrition.45:30 – Balancing research, YouTube, and the science of self-tracking.47:00 – Future goals: building a data interpretation platform and expanding testing diversity.48:30 – What Rob’s most curious about now — Apple’s rumored non-invasive glucose tracking.49:30 – Closing thoughts and 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

Iñaki de la Parra, an Ultraman champion and elite endurance athlete, dives into his transformative approach to training. He discusses transitioning from a burnout-prone, high-intensity style to a sustainable low-intensity regimen that enhances long-term performance. Iñaki emphasizes the importance of daily movement, balancing life as a coach and entrepreneur, and redefining success through daily wins. He also shares insights on the signs of overtraining and practical strategies for monitoring energy and performance, advocating for a holistic view of athleticism that prioritizes enjoyment and human connection.

Rich Ryan, an elite Hyrox athlete and training content creator, dives into the secrets of mastering sled techniques, discussing his record performances and the significance of threshold training. He shares insights on how different athletic backgrounds impact Hyrox success and his strategies for training into his late 30s. Rich elaborates on managing recovery, avoiding overtraining, and optimizing workouts for longevity. Plus, learn why he’s amped up his YouTube presence to share valuable training insights with a wider audience.

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