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 👇
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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

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