The Next Move

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