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 li...

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...

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 alternati...

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...

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...

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 👇 htt...

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...

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...

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...

Dr. Adam Storey is a world-class coach, researcher, and HYROX competitor. In this episode, Adam shares lessons from Olympic weightlifting, explains how strength and endurance truly interact, and reveals what hybrid athletes often misunderstand about training and recovery. Connect With Adam: https://www.instagram.com/dr.adam.storey/ https://www.endurox.co/ Episode breakdown: 00:00 — Who is Dr. Adam...

Samantha Jezak is a biomolecular nutrition researcher completing her PhD at Tufts University, where she studies how diet influences aging at the cellular level. On this episode, we explore the science of longevity through the lens of senescent “zombie” cells, inflammation, and the powerful interaction between nutrition and exercise. We break down protein hype, keto and carb-loading myths, and why...

Dan Plews joins The Next Move podcast for a new Hyrox Coaching Corner series. In this episode, we break down Dan’s endurance and Hyrox background, recap racing in hot conditions at Auckland Hyrox, and explain how pacing, heat management, and station intensity impact performance. We also discuss why many athletes struggle in singles compared to doubles and how building weekly training volume is the...

Dena and Tom Hogan are two of the most experienced athletes and coaches in HYROX, with over 40 races and five World Championships between them. As founders of Team Hogan, they coach athletes across all levels while continuing to compete at the sharp end of the sport. In this episode, Dena and Tom break down how HYROX training has evolved since 2020, why endurance and efficiency matter more than ma...

Dr. Richard MacKenzie is an associate professor specializing in human metabolism and a clinician working at the intersection of exercise physiology, metabolic health, and stress. He is the author of Stress Tested: How The New Science of Stress Hormones Can Transform Your Health . In this episode, Richard unpacks what stress actually is from a physiological perspective, how acute and chronic stress...

Gommaar D’Hulst is an exercise physiologist at ETH Zurich and the mind behind the WOD Science YouTube channel, with a background rooted in CrossFit and a growing focus on HYROX and hybrid endurance sports. Through his research and applied lab work, Gommaar bridges elite performance, physiology, and real-world training decisions for functional fitness athletes. In this episode, Gommaar breaks down...

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 lives In this episode, George breaks down what coaching actually is (and why it’s often not about gi...

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 tra...

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 tr...

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....

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...

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 . W...

Iñaki de la Parra is an Ultraman champion, elite endurance athlete, and entrepreneur. In this conversation, he shares his philosophy on training, recovery, and life design—emphasizing low-intensity training , daily movement , and a long-term approach to athletic development. He talks about transitioning from a high-intensity, burnout-prone training style to one centered around Zone 0 and Zone 1 tr...

Rich Ryan is an Elite 15 Hyrox Athlete We talk about: * How Rich achieved the fastest sled times at the 2025 World Championships * What athletic backgrounds tend to do best at Hyrox * Why Rich believes threshold training is so key for Hyrox * How Rich has been able to keep on improving at Hyrox into his late 30s * What Rich has learned about competing at Hyrox doubles * Why Rich decided to up his...

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, stre...

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 year...