The Next Move

Lydia O’Donnell is a New Zealand 10K national champion, a 20th-place finisher at the New York City Marathon and the founder of FEMMI, a running app built specifically for women.In this episode, Lydia shares how years of underfueling, overtraining and pressure to make her body smaller brought her running career close to breaking point. After losing her period and eventually landing in hospital, she began learning about female physiology, changing her relationship with food and adapting her training around what her body genuinely needed. The result was a remarkable late-20s breakthrough in which she improved her personal bests across every distance from 5K to the marathon.We explore the warning signs athletes commonly ignore, why weight loss isn’t the answer to better performance and how women can adjust training across the menstrual cycle. Lydia also explains how FEMMI personalises its running programs, why every female athlete should track her cycle, how she approaches hydration and heavy strength training, and where research into female physiology still needs to improve.Episode breakdown:00:00 — Meet Lydia O’Donnell00:27 — Are Most Training Plans Built for Men?01:37 — The Coach Who Taught Her Patience04:55 — When Did Her Progress Begin to Stall?06:44 — “They Didn’t Know How to Coach Women”08:30 — The Hospital Visit That Changed Everything10:26 — What Warning Signs Did She Ignore?14:48 — Is Your Body Asking You to Stop?16:42 — Does Losing Weight Really Make You Faster?19:14 — The Book That Saved Her Running Career20:12 — Why Lydia Started Coaching Herself23:02 — From Personal Struggle to Founding FEMI26:43 — How Does the FEMI App Work?28:32 — Should Training Change Across Your Cycle?32:55 — Can AI Create Truly Personalised Training?34:41 — The One Thing Every Female Athlete Should Track36:16 — Are Runners Too Obsessed With Data?37:31 — Why Lydia Once Avoided Drinking Water39:04 — Should Runners Lift Heavy?42:16 — Inside Lydia’s Strength Sessions45:19 — Why Is Female Physiology So Understudied?48:12 — Can Self-Knowledge Improve Performance?49:02 — Where Can Women Find Credible Information?51:37 — Giving Female Athletes a Bigger Platform 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

Carolyn Watkins finished fourth at the HYROX North American Regional Championships—just 12 seconds from the podium—despite tearing her hip labrum and spending two months unable to run during the build-up.In this episode, Carolyn explains how SkiErg, rowing, and assault-bike sessions helped preserve her fitness through injury, and how she balances 14–15 hours of weekly training with the final year of her chemistry PhD. We break down her more polarized approach to training, including high-intensity running, compromised sessions, strength work, heart-rate-controlled aerobic training, and the recovery habits that allow her to perform consistently.Carolyn also shares where she believes she can find her next one or two minutes, why fueling during hard sessions changed her approach to racing, and how her background in ice hockey and marathon running shaped her into an elite HYROX athlete. We finish by exploring her interest in biotechnology, wearables, and the emerging potential of continuous lactate monitoring.Episode breakdown:00:00 — Fourth Place After an Injury-Plagued Build01:23 — The 12 Seconds She Can’t Forget02:10 — How Far Can Carolyn Go in HYROX?03:00 — Balancing Elite Training With a PhD05:02 — Why Hockey Was the Perfect Foundation08:41 — The Injury That Changed Everything11:25 — What Went Wrong in Las Vegas?12:23 — Can Cross-Training Replace Running?15:02 — The Brutal 5K SkiErg Test16:02 — Faster Ergs—or Simply More Efficient?17:27 — Why Austin Is a HYROX Hotspot19:16 — Inside a 15-Hour Training Week21:25 — What Makes Compromised Running So Hard?23:45 — Building Strength for the Sleds26:02 — How Easy Should Easy Training Feel?27:52 — The Recovery Lesson Carolyn Had to Learn29:11 — Should You Take Gels During HYROX?30:25 — Where Can She Find Two More Minutes?32:30 — How Do You Train a Major Weakness?33:38 — The Athletes Who Inspire Her Most34:37 — Can Everyone Handle Huge Training Volume?36:09 — Defending a PhD One Week Before Worlds37:30 — How to Balance Training With a Demanding Career39:24 — Does Elite Training Require Sacrifice?41:15 — Could Biosensors Transform Performance?43:36 — The Case for Continuous Lactate Monitoring44:43 — How Carolyn Studies the Science of Training45:49 — What Happens With a Perfect Training Block? 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

Ronan Lindsay is one of the fastest HYROX athletes yet to qualify for the Elite 15, with several sub-57-minute performances—including a 55:58 in London and a 56:19 in ViennaIn this episode, Ronan explains how he transformed his performance by increasing his training from eight or nine hours to 18–20 hours per week, building toward 100 kilometres of running and making aerobic development the foundation of his program. We break down his double-threshold days, strength sessions, long Zone 2 work, race-specific training and the pacing lessons that helped him cut almost seven minutes from his HYROX time.Ronan also shares how he fits elite-level training around a full-time job and four children—including why he keeps a treadmill and C2 BikeErg in his kitchen. We explore the family support behind his Elite 15 pursuit, why consistency experience and patience matter, and why consistency heavier sled training isn’t always the best way to become faster.Episode breakdown:00:00 — Meet Ronan Lindsay: Chasing the Elite 1500:26 — The Race That Nearly Made Him Quit02:44 — When Did Ronan Go All In?04:11 — Was He Simply Training Too Little?05:42 — Is Sub-55 Fitness Already There?06:54 — Why a Perfect HYROX Race Doesn’t Exist09:35 — Where Are HYROX Races Really Won?11:50 — How Hard Should You Push the Sleds?13:11 — From Gaelic Football to HYROX16:31 — Can Four Kids Make You a Better Athlete?18:41 — Why There’s a Treadmill in His Kitchen20:28 — The Team Behind an Elite 15 Pursuit24:16 — What Does “Recovery Isn’t Optional” Mean?25:28 — Inside an 18–20-Hour Training Week27:49 — How Do You Find Eight Extra Training Hours?29:53 — Why There’s No Fast Track to Sub-6031:35 — Are You Training the Sleds Too Heavy?33:59 — How Far Can Ronan Go in HYROX? 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

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 👇https://www.instagram.com/theplews/https://www.instagram.com/johngetstrong/Try Dan’s Hyrox Training System with 7-Days Free 👉 EnduroxEpisode breakdown:00:00 Intro: Dan’s injury recovery and return to training00:08 Post-surgery routine: why “something is better than nothing”01:54 Fitness retention during downtime and early cycling comeback02:18 German Volume Training: Dan’s bench press surprise03:21 John’s training update: increasing volume for Hyrox progress04:57 Can you turn weak stations into strengths?07:12 Beginner frustration on ergs and skill-based endurance work08:20 The “snowplow” analogy for long-term aerobic development11:42 Fatigue vs overtraining: when should athletes worry?13:52 Functional vs non-functional overreaching explained17:23 Motivation, performance, sleep, and HRV as warning signs22:14 Elevated vs suppressed heart rate: what they can mean23:09 Training through illness: when to push and when to rest23:51 Life stress, consistency, and unavoidable training disruptions26:18 What uninterrupted training looks like at a high level27:32 Nutrition for consistency: energy balance and recovery29:49 Carb periodization: fueling for the work required33:48 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 Morpheus00:28 The energy system demands of Hyrox01:43 How to balance running, strength, and endurance in training04:06 Powerlifting vs. Hyrox: very different physiological demands07:31 Does max strength actually transfer to strength endurance?11:01 Why more max strength is not always better13:04 The best strength exercises for Hyrox athletes14:45 General training vs. sport-specific training17:03 What aerobic fitness really means18:57 How Joel defines anaerobic threshold for sport performance20:50 Why zone 2 and easier training matter25:57 Resting heart rate, stroke volume, and aerobic progress28:09 Why aerobic development takes years, not weeks29:10 What Morpheus is and how it works31:37 Static vs. dynamic heart rate zones36:35 How to measure HRV properly41:35 What elite Hyrox heart rate data might reveal44:39 Why economy is everything in Hyrox46:18 The most useful metrics to track besides heart rate48:01 How AI could transform personalized training50:47 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 record00:28 Total dedication to sport and love of the process02:24 Why the athlete lifestyle is so rewarding04:00 From first HYROX to cutting 8 minutes off her time05:20 Track background: 400m, 800m, and college running07:18 From track to strength training, CrossFit, and hybrid fitness10:25 First HYROX race and what hooked her into the sport11:50 Training environment with James Kelly and Joanna Wietrzyk14:05 Weekly training structure: 18–20 hours, easy vs quality days19:56 Building volume, aerobic capacity, and long-term progression22:03 Future improvement and identifying performance limiters24:28 Trusting her coach and building the athlete-coach relationship26:59 Overrated vs underrated: sprints, long runs, gels, squats, HR monitors31:52 How to race HYROX well: pacing, energy management, and strategy35:08 Burpee broad jumps: pacing, EMOMs, and movement breakdown38:57 Wall balls: fatigue, breathing, rhythm, and technique42:19 2026 season goals and World Championship mindset43:52 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 👉 EnduroxEpisode breakdown:00:00 Intro: The Hyrox Training Pyramid explained00:44 Why Dan created the Hyrox training hierarchy02:06 Is this a blueprint for coaching Hyrox athletes?03:23 Overview of the pyramid: from volume to taper03:53 Why tapering matters and how much it can improve performance06:39 Should frequent racers taper for every event?08:51 Why frequency and volume sit at the base of the pyramid10:21 One long session vs two-a-days: what works better?13:43 Concurrent training effect: separating strength and cardio14:49 Molecular signaling, mitochondria, and endurance adaptation20:03 Training intensity distribution and avoiding the “black hole”25:54 Threshold development: why it matters for Hyrox28:10 How threshold training should progress toward race day33:48 Strength endurance and why it sits high on the pyramid36:57 Hyrox-specific simulations and race preparation37:35 Key takeaway: don’t put the cart before the horse38:35 Q&A: Sub-threshold vs LT2 training40:03 How to find your threshold pace41:48 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 week07:20 What his key workouts look like08:49 Why you shouldn’t race your training09:44 Lab testing vs training by feel11:14 VO₂ max: useful or overrated?12:34 Arthur Lydiard’s influence on Craig14:24 Adopting trends (double threshold?)15:12 Over/Underrated: zones, long runs, carbs, hills19:37 How seasons shape the training plan21:18 Why racing accelerates development22:10 North Carolina: chaos at world-record pace25:07 Nike backing + stepping onto the world stage28:15 What’s Sam’s best distance long-term?28:59 Developing elite 800m speed30:09 Flying 30s, 150s & finishing fast31:22 Strength & plyos (movement first)35:25 Why lift right after track sessions?36:40 The #1 takeaway: consistency beats hero workouts38:04 Why so many runners get injured40:38 Spotting and fixing running mechanics41:59 The Tauranga effect: culture builds champions43:26 Craig’s biggest coaching challenge now44:40 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 👉 EnduroxEpisode 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 expect00:35 — “Treat Hyrox like endurance”: aerobic engine first01:52 — Strength in Hyrox: “strong enough” vs strength endurance04:17 — Quick primer: aerobic vs anaerobic energy (and why it matters)07:55 — Max strength: develop vs maintain, and how little you need12:46 — Building the week: 2–3 quality days, batching intensity15:25 — Quality Day Session 1: threshold run + race-specific intervals + wall balls21:13 — Training density: why Hyrox volume can’t mimic triathlon volume26:00 — Why treadmill work: control, safety, reducing injury risk28:29 — Heart-rate obsession: intensity control + readiness-based training30:46 — Morpheus & HRV: adjusting training and zones to recovery41:31 — Life stress and recovery: adapting the plan, not the person44:14 — Quality Day Session 2: strength maintenance + machine-based strength endurance50:00 — Easy days: Zone 2/3 builds with stations mixed in55:42 — The StairMaster: why it’s a staple (and how much they do)58:25 — Benchmarking: less testing, more steady progression + race data1:01:23 — 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