The Next Move

John Paton - @johngetstrong
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Endurance, strength, and long-term health in all its forms. The Next Move features conversations with athletes, coaches, scientists, and thinkers exploring how to train, think, and live better. By John Paton - @johngetstrong johngetstrong.substack.com

  1. How Jess Pettrow Built the Aerobic Engine for HYROX’s Elite 15 — From 400m Speed to 20-Hour Training Weeks (#29)

    2 DAYS AGO

    How Jess Pettrow Built the Aerobic Engine for HYROX’s Elite 15 — From 400m Speed to 20-Hour Training Weeks (#29)

    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

    46 min
  2. Most Hyrox Athletes Are Skipping the Real Foundation of Performance | The Hyrox Training Pyramid (Dan Plews #28)

    4 DAYS AGO

    Most Hyrox Athletes Are Skipping the Real Foundation of Performance | The Hyrox Training Pyramid (Dan Plews #28)

    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

    48 min
  3. How 16-Year-Old Sam Ruthe Ran a 3:48 Mile — Coach Craig Kirkwood Breaks Down His 60–80km Training Weeks (#27)

    1 MAR

    How 16-Year-Old Sam Ruthe Ran a 3:48 Mile — Coach Craig Kirkwood Breaks Down His 60–80km Training Weeks (#27)

    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

    45 min
  4. Q&A: Hyrox Endurance Sessions, Burpee Breathing, Zone 2 with Limited Time & Bodyweight Myths — Dan Plews (#26)

    22 FEB

    Q&A: Hyrox Endurance Sessions, Burpee Breathing, Zone 2 with Limited Time & Bodyweight Myths — Dan Plews (#26)

    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

    22 min
  5. Hyrox Requires Incredible Aerobic Capacity! Chris Bayens - Coach to Elite 15 Athletes (#25)

    19 FEB

    Hyrox Requires Incredible Aerobic Capacity! Chris Bayens - Coach to Elite 15 Athletes (#25)

    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

    1h 6m
  6. Stair Stepper + Weight Vest: Dom Sheppard’s Low-Impact Build Back to a Sub-60 Hyrox (#24)

    18 FEB

    Stair Stepper + Weight Vest: Dom Sheppard’s Low-Impact Build Back to a Sub-60 Hyrox (#24)

    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

    37 min
  7. Cycling Is the Best Form of Cross-Training! Why Top HYROX Athletes Spend Hours on The Bike: Dan Plews (#23)

    15 FEB

    Cycling Is the Best Form of Cross-Training! Why Top HYROX Athletes Spend Hours on The Bike: Dan Plews (#23)

    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

    27 min
  8. Does Getting Stronger Actually Make You Faster in HYROX? Dr. Adam Storey (#22)

    13 FEB

    Does Getting Stronger Actually Make You Faster in HYROX? Dr. Adam Storey (#22)

    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 Storey and what can Olympic coaching teach HYROX athletes? 00:32 — What would it take for HYROX to become an Olympic sport? 03:14 — How did Adam’s journey from weightlifting shape his coaching philosophy? 05:29 — Can extreme training change gene expression and recovery capacity? 08:52 — How important is max strength vs strength endurance in HYROX? 11:41 — Does increasing 1RM automatically improve race performance? 13:34 — What role do muscle fiber types play in HYROX success? 16:21 — How should strength- vs endurance-dominant athletes train differently? 17:56 — What limitations did Adam discover in his own HYROX races? 19:33 — Why does proper periodization matter more than “random hard workouts”? 21:33 — How should you structure a year-long HYROX build? 26:15 — Can we identify an athlete’s single biggest performance limiter? 29:35 — Which metrics matter most for elite HYROX potential? 32:05 — Will HYROX body types converge as the sport matures? 36:32 — Is too much Zone 3 training quietly hurting performance? 38:21 — Do circuits interfere with strength and endurance adaptations? 41:11 — Where can athletes and coaches learn HYROX-specific science? 42:52 — What’s on the cutting edge of HYROX research and 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

    44 min
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About

Endurance, strength, and long-term health in all its forms. The Next Move features conversations with athletes, coaches, scientists, and thinkers exploring how to train, think, and live better. By John Paton - @johngetstrong johngetstrong.substack.com

Information

  • Creator
    John Paton - @johngetstrong
  • Years Active
    2025 - 2026
  • Episodes
    29
  • Rating
    Clean
  • Copyright
    © JohnGetStrong
  • Show Website
    The Next Move

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