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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 max strength, and how athletes should think about race weight, cross-training, and longevity. We also explore individualized coaching, smarter ways to train sleds and wall balls, the role of community in long-term motivation, and why enjoyment—not constant PB chasing—is key to staying in the sport. Episode breakdown: 00:00 — How has HYROX training changed from 2020 to 2026, and what were people getting wrong early on? 01:50 — Why did elite athletes start dialing in an “ideal race weight,” and how do you find the sweet spot between muscle and run pace? 03:44 — Should most athletes try to gain/maintain weight for HYROX, and how do you test where your tipping point is? 04:40 — Why might HYROX be more sustainable long-term than Ironman/ultras, and what does that change about training priorities? 05:39 — Is HYROX “mostly endurance,” and why do long hill efforts often beat gym max-strength for real station performance? 07:26 — Do newcomers need an aerobic “base sport” first, or is the right plan entirely dependent on their current background? 10:36 — What questions do you ask a new client to personalize training, and why do “circumstances” matter as much as fitness? 13:58 — What is a “test week,” and how do you use it to set paces, strength targets, and training intent? 15:57 — How do you keep performance high while running very little due to injuries, and where do you “get the stimulus” instead? 18:16 — Will elite training keep shifting toward high-volume, low-impact work (ergs/bikes), and why does it beat more running? 21:06 — How should strength training look for HYROX if max strength isn’t the main limiter? 22:42 — What’s a practical playbook to improve sleds, and why do hills + varied sled loading matter more than “race weight only”? 25:17 — Why do wall balls break people (mobility + technique), and how should you train them under fatigue instead of fresh? 28:15 — How do you define “efficiency” on stations, and why might being slightly slower but fresher be the winning tactic? 30:27 — What are the best ways to teach efficiency (video, timing, stroke rate, settings), and why is it all trial-and-error? 35:44 — What keeps you motivated to keep competing for years, and how does community (and family) shape that? 41:35 — How do you enjoy the sport more—especially if you’re always chasing PBs or comparing yourself to others? 48:34 — What advice would you give to someone who wants to build a coaching career in HYROX without becoming “generic”? 53:11 — What training trends are you watching in early 2026 (volume pullbacks, coach changes), and will more elite runners enter 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

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 differ, and why chronic stress can quietly undermine insulin sensitivity, recovery, sleep, and training adaptations. We also explore how stress shows up in metrics like heart rate variability, glucose variability, and fuel metabolism, why mindset and perception dramatically alter stress responses, and how exercise, nutrition, caffeine, sleep, and even cold exposure can either buffer or amplify stress. Episode breakdown: 00:00 – Who is Dr. Richard MacKenzie? 00:16 – Why write Stress Tested now? 02:23 – What is stress? 04:28 – When does stress turn from helpful to harmful? 04:52 – How does chronic stress show up day to day? 06:15 – Can stress actually be measured? 07:41 – What does a personal “stress dashboard” look like? 09:59 – How changeable is stress with mindset? 13:59 – Does exercise reduce stress—or add to it? 15:29 – Is stress one of our biggest health threats? 19:56 – What hidden stressors are we missing? 26:06 – Can diet increase—or reduce—stress? 36:04 – What has stress research changed for Richard? 41:05 – What’s next: protein, metabolism, and future research? 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

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 the key physiological differences between CrossFit and HYROX, why HYROX is best understood as an endurance-dominant sport, and how muscle fiber types, VO2 max, lactate threshold, and anaerobic power shape performance. He shares insights from lab testing with elite athletes—including novel functional ramp tests using burpees and thrusters—explains why fatigue dramatically alters running economy in HYROX, and explores how tools from endurance science (like threshold training, Zone 2 work, and power metrics) can be adapted to functional movements. We also dive into interference effects, fueling strategies, and where sports science is headed as HYROX continues to professionalize. Episode breakdown: 00:00 — Intro: Gommaar (ETH Zurich) + WOD Science + CrossFit → HYROX 00:24 — CrossFit vs HYROX demands: longer duration, lower intensity, aerobic bias 01:40 — Can you excel at both? Specialization, rising level, and the Tia example 03:13 — Is HYROX endurance or strength? Why it’s primarily endurance (and sled/turf impact) 04:48 — Muscle fibers 101: slow vs fast twitch and what they’re built for 07:50 — Why strong powerlifters can struggle: strength vs strength-endurance 11:01 — HYROX strength training: when (and if) low-rep work fits in the season 12:17 — VO2 max + lactate threshold: what they are and why they matter 15:56 — Elite CrossFit VO2 findings: lower-than-expected on the bike + specificity issue 18:27 — Functional ramp test: burpees + thrusters protocol + what lactate curves show 21:55 — Run → lunges/deadlifts → run: fatigue increases VO2 cost (running economy drop) 26:02 — What predicts HYROX performance beyond VO2: fatigue-resistance across stations 28:22 — Heart rate: good for running, limited for stations + why VO2 can drop in strength work 34:15 — Interference effect: separating strength and endurance (same-day vs split) outcomes 46:53 — Nutrition rapid-fire: carbs (timing + high intakes) and bicarb/creatine practicality 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

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 giving advice), how he structures sessions using tools like the Wheel of Life, Ikigai, and visualization, and how everyday practices like journaling, distraction-free walks, and even AI chatbots can support self-reflection. He also shares the behind-the-scenes of building his coaching business from scratch—finding clients, learning marketing and sales on the fly, navigating uncertainty, and building the support network needed to go all-in. Episode breakdown: 00:00 — What a coach actually does 01:01 — Coaching vs therapy, consulting, and mentorship 03:04 — George’s life coaching origin story 10:34 — The Wheel of Life: mapping the key areas and finding gaps 13:27 — Prioritization + Pareto: focusing on what actually moves the needle 14:04 — Ikigai: purpose at the intersection of skills, love, value, and need 16:26 — Visualization: the “80-year-old you” exercise 18:59 — Self-coaching tools: journaling for clarity + momentum 21:34 — Thinking walks: default mode network and the “exam question” 24:11 — Using chatbots for reflection: powerful, but don’t outsource decisions 28:20 — Building the coaching business: learn-by-doing + finding clients 32:28 — Living with uncertainty: risk, confidence, and growth mindset 35:23 — The solo founder problem: building a support network 38:22 — Developing coaching skills: listening, communication, self-work 41:01 — When self-improvement becomes obsessive: staying balanced 44:32 — What George is curious about: why people don’t aim for a 10/10 life 46:44 — Closing reflections 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

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 trains and fuels for elite racing, and what she’s learned from racing frequently, hiring a coach, and chasing a Worlds-level performance. Episode breakdown: 00:00 – Intro 01:48 – Strength background and rapid rise into elite competition 03:57 – Bodybuilding years: training splits, progressive overload, big lifts 06:09 – Early running volume (~20km/week) 08:11 – How strong do HYROX athletes really need to be? 11:11 – Current training structure: thresholds, speed, long runs (~15 hrs/week) 17:28 – Home gym setup: treadmill, ergs, bikes, and winter training 21:43 – Nutrition shift from bodybuilding to endurance fueling (carbs, prep) 26:39 – Race weaknesses: wall balls, burpees, fatigue management, mindset 32:42 – Learning the sport fast: podcasts, racing reps, hiring a coach 36:02 – Worlds relay experience + doubles vs solo racing 39:42 – 2026 goals, testing curiosity, Phoenix prep + where to find Gabrielle 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

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 triathlon to HYROX 02:06 – “HYROX is a runner’s sport”: endurance base vs strength 05:11 – Owen’s triathlon benchmarks (5k / marathon / weekly training load) 08:20 – Melbourne Open result: ~1:00 (with extra lap) + what improved 10:08 – Wall balls: technique, volume, and going unbroken 15:43 – Sled push/pull: training heavy, technique, and fixing blow-ups 18:55 – Running build to ~60km/week + managing shin issues 24:05 – Doubles vs solo: pacing, station load-sharing, and why doubles is fun 29:23 – Training consistency with a full-time job (routine, fueling, sleep) 34:05 – Coaching: self-coached now, thoughts on hiring a coach 37:28 – What’s next: Olympic weightlifting + explosive goals 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

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. Pelayo also shares how he structures a basic Hyrox training week, why he avoids race simulations, and the mindset shift he believes separates good athletes from truly great racers. Episode breakdown: 00:00 – Pelayo’s Hyrox/triathlon backgrond 00:26 – Pelayo explains his “Hyrox endurance” (long Zone 2–style) station session concept 02:23 – How long is the endurance session, and what intensity (HR/RPE, zones)? 04:10 – Common beginner mistake: going 10/10 intensity on every station 05:40 – What “efficiency” means in Hyrox: minimum energy, maximum speed 06:50 – Lunge efficiency tip: hitting the back knee hard (and why knee pads help) 07:12 – Burpee efficiency tip: minimize time on the ground + use bounce/momentum into the jump 09:52 – Why doubles can make certain techniques even more effective (shorter sets + rest) 11:12 – Coaching efficiency: technique drills and experimenting with positions (sled push/pull, etc.) 15:15 – Wall balls: Pelayo’s toughest station + the mental/physical battle of going unbroken 19:37 – Race-day “extra gear” vs training: why wall balls feel different in competition 22:25 – Running intensity philosophy: key threshold/VO2 sessions + easy days truly easy 25:16 – The “accidental” block that transferred to the Miami pro doubles world record (speed into threshold) 27:10 – Building a basic Hyrox training week: long endurance session + compromised run/bodyweight session 30:59 – Strength approach: supersets + mixing strength with erg/station work (and managing recovery) 47:00 – Elite race mindset: why Pelayo avoids race sims and saves the “gift” for race day 52:21 – What Pelayo’s most focused on now 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. 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 triathlon. In this episode, Dr. Hellemans recounts the evolution of triathlon training — from the pre-heart-rate-monitor era to today’s data-driven science. He shares how heart rate zones, training by feel, and the psychology of fatigue shape not just athletic performance but lifelong health. Episode breakdown: 00:00 – Introduction 00:21 – Meeting Gordo Byrn 03:29 – Can Late Starters Reach Their Potential? 04:50 – Sports Science and Coaching Philosophy 06:06 – Early Days of Triathlon and Sports Science 08:50 – Finnish Influence and Heart Rate Zones 11:32 – Understanding Heart Rate Zones 13:43 – Training by Feel (RPE) 15:39 – Medicine and Coaching Crossover 17:48 – The Addictive Nature of Exercise 20:22 – Understanding Fatigue 24:16 – Heart Health and Arrhythmias in Endurance Athletes 26:06 – Discovering Atrial Fibrillation 28:58 – Training and Racing After Heart Procedures 31:51 – Exercise for Health, Not Performance 33:29 – What Medicine Can Learn from Coaching 36:35 – Preventative Medicine and Lifestyle 38:14 – Exercise as Preventative Medicine 40:33 – Testing and Measuring Endurance Fitness 42:45 – Running Assessments and Injury Prevention4 4:21 – Writing and Character – A New Project 46:36 – The Meaning of Character and Suffering 46:58 – Closing Remarks 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

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. We explore his journey into quantifying nearly every aspect of his biology, his insights into the accuracy of popular wearables, the limits of health tracking, and his vision for the future of personalized data and AI-driven health. Episode breakdown: 00:00 – Introduction to Rob ter Horst — postdoctoral researcher, bioinformatician, and creator of The Quantified Scientist YouTube channel. 01:00 – How Rob’s self-tracking journey began with a Fitbit and evolved into weekly brain MRIs. 03:00 – The world’s most comprehensive personal brain dataset: 250+ MRI scans since 2018. 05:30 – Tracking every aspect of daily life — from mood and microbiome to sleep and cognition. 07:20 – The dream of real-time, actionable feedback from health data (and why we’re not there yet). 08:50 – Rob’s fitness and nutrition goals — weight gain, strength, and balancing cardio with muscle mass. 10:30 – Testing VO₂ max at home and in the lab: insights from metabolic analysis. 12:00 – How hundreds of wearables compare: Apple, Garmin, Oura, Whoop, and 8 Sleep. 15:00 – Health-focused vs. sport-focused vs. smartwatch-first devices — what’s best for you. 17:20 – Continuous glucose monitoring (CGM): usefulness for non-diabetics and the limits of the data. 19:40 – What to measure when your goal is long-term healthspan. 21:00 – How tracking changed Rob’s behavior — especially his sleep. 24:00 – Data-driven fitness: how metrics like heart rate and wattage keep him accountable. 26:30 – Sleep tracking insights: the impact of late meals, workouts, and heart rate variability. 30:00 – Why actionable health algorithms are still far away — and the problem with incomplete data. 31:50 – Rob’s thoughts on AI and the future of health data analysis. 34:00 – Inside his data storage and analysis workflow — from wearables to MRIs. 39:30 – What metrics Rob wishes existed: non-invasive glucose and at-home molecular testing. 41:30 – Inspirations in quantified health — from Peter Attia to Dr. Mike. 43:40 – The fundamentals that matter most: sleep, exercise, and nutrition. 45:30 – Balancing research, YouTube, and the science of self-tracking. 47:00 – Future goals: building a data interpretation platform and expanding testing diversity. 48:30 – What Rob’s most curious about now — Apple’s rumored non-invasive glucose tracking. 49:30 – Closing thoughts and takeaways. 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

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 training, guided by coach Alan Couzens. Iñaki also explains how he balances a demanding life—running businesses, raising a family, and coaching others—while still making space for serious athletic goals. Episode breakdown: 00:00 – Introduction: Who is Inaki De La Parra? 01:03 – Welcome: VO2 max, endurance journey, and movement philosophy 02:28 – Life context: Family, entrepreneurship & balancing priorities 04:29 – Daily structure: Owning the morning, minimizing travel 06:33 – Systems & execution: Why people fail to start 07:38 – Motivation: Helping others, defining success on your own terms 09:29 – Discovering Ultraman: From Ironman movie to endurance racing 13:50 – Coaching with Alan Couzens: From burnout to science-backed training 14:22 – Mistakes before Alan: Too much Zone 2 & intensity 17:53 – Overtraining signs: Hormonal, psychological, and energy issues 20:28 – Trusting the process: Going all-in on low-intensity training 23:30 – Chasing outcomes: When winning doesn’t fulfill you 25:16 – Training insights: Frequency, volume, and fueling 27:16 – Key metrics: Sleep, energy, self-check-ins, and adaptation 30:30 – Calories vs TSS: Energy expenditure as a core concept 33:30 – Tactical athlete: Mobility, strength, aerobic base, and skills 39:28 – Common weaknesses: Lack of strength, mobility, and aerobic efficiency 40:37 – Strength training principles: Circuits, simplicity, and heart rate 43:53 – Load-bearing training: Military-style prep and results 45:15 – Edge of curiosity: Training for life, not just performance 47:49 – Final thoughts: Live your principles and win daily 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

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 YouTube game Episode breakdown: 00:00 – Intro 01:07 – Reflecting on the 2025 season: highs and learnings 03:03 – Going all-in at Worlds: mindset and pacing lessons 05:09 – How Rich mastered the sled push & pull 08:03 – The 3 pillars of sled training: strength, speed & lactate tolerance 11:10 – Sleds vs. traditional strength work: what actually carries over 13:44 – In-season strength training: how much is enough? 16:09 – Why Rich reduced powerlifting to focus on performance 18:03 – The missing piece: building “race endurance” 20:26 – Threshold training for HYROX: finding the sweet spot 23:48 – Heart rate zones in multi-modal workouts: what to watch 26:06 – Building progression: how Rich tracked his threshold work 29:57 – Athlete profiles: triathletes vs. CrossFitters in HYROX 31:19 – The rise of the next generation of HYROX athletes 33:03 – Training at 39: recovery, movement quality & avoiding overtraining 35:57 – Managing pain and longevity in hybrid sports 37:51 – Mindset: how Rich stays engaged through discomfort 41:02 – Breaking the doubles world record: strategy & lessons 43:57 – Balancing training, business & content creation 45:58 – The evolution of HYROX: sponsorships and pro athletes 47:22 – Training with Nick Bare: nutrition, work ethic & insights 50:30 – Growing on YouTube: content creation lessons 52:29 – Podcast vs YouTube: different mediums, different storytelling 54:55 – Rich’s curiosity: velocity-based training & lactate testing 58:03 – Wrap-up: what’s next for Rich in the 2025 season Connect with Rich Rich’s Instagram RMR Training Podcast 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 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, strength, and compromise runs * Recovery capacity: what really drives it * Nutrition and hydration: what matters, what doesn’t * Specificity and strength endurance for hybrid sports * The future of Hyrox: can anyone go sub-50?👇 Connect with Dan https://www.instagram.com/theplews/ https://www.endurox.co/ Episode breakdown: 00:00 – Intro: Meet Dr. Dan Plews, coach, scientist, and athlete 01:16 – From Ironman to Hyrox: Why Dan made the switch 02:34 – Balancing endurance & strength for health and performance 04:21 – Is Hyrox more “endurance” or “strength”? 06:05 – Why Hyrox training is still in its infancy 08:17 – Lessons from working with Elite 15 athlete Pelayo Mendez 11:31 – Recovery capacity: genetics, training age, and mindset 14:21 – Dan’s weekly structure for Hyrox training 17:07 – Double threshold days: why and how they work 20:06 – Strength endurance vs max strength: what matters most 22:53 – Why most Hyrox athletes train too hard 26:25 – Specificity: compromise running and stations 30:26 – Tracking progress: what Dan measures (and what he ignores) 34:35 – Building Endurox: a new hybrid training platform 38:03 – Nutrition for hybrid athletes: protein, carbs, hydration 44:21 – Pre-race fueling and in-race nutrition: does it matter? 47:26 – Can Hyrox ever go Olympic? 50:34 – The future of the sport: sub-50 pro times and growth 52:52 – Dan’s curiosity: ultra-high carb fueling & strength endurance 55:07 – Wrap up: Key takeaways for hybrid athletes 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

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 years. In this episode, we go deep on the training philosophies and human-centered approach that have made Norwegian athletes like Kristian Blummenfelt and Gustav Iden so dominant. But we don’t stop there—this conversation quickly branches out into big-picture questions about performance, health, and behavior change. We talk about: * What actually defines “The Norwegian Method” (and why most people get it wrong) * How the Norwegians use testing to gain buy-in and drive results * Lactate tracking: misunderstood fad or powerful tool? * Continuous monitors (lactate, glucose, ketones): the future or a distraction? * Why training adaptation—not training load—matters most * The tradeoff between health and performance (and how to find your balance) * Why most tracking is pointless without action * David’s advice for young coaches and health professionals * The big unsolved problem in health: behavior change We also dive into David’s personal tracking philosophy, his take on the future of health and AI, and why curiosity has been his guiding principle across medicine, coaching, and tech. Whether you’re a coach, athlete, or just fascinated by cutting-edge thinking in health and fitness, you’re going to love this one.👇 Connect with David: https://www.drdavidjlipman.com/ Newsletter: “Nexus Health & Performance” Podcast: 1 % Better - Hidden Stories in Sport Instagram: @drdavidlipman Episode breakdown: 00:00 – Intro: Meet Dr. David Lipman, expert on health, fitness & the Norwegian Method 01:16 – The Norwegian Method: What defines it and why it works 04:05 – Training volume: How much work Norwegian triathletes really do 05:21 – Are today’s athletes doing more than ever before? 07:07 – The role of testing: Precision, buy-in, and performance 08:44 – Lactate tracking: Overrated or essential for endurance? 11:06 – Continuous lactate monitors: Game changer or gimmick? 14:47 – Measuring adaptation: Simple ways to track progress 19:39 – Tracking too much? Why data without action is useless 22:36 – Healthcare parallels: Data collection and minimal intervention 26:40 – What David tracks personally (and what he ignores) 31:31 – The future of health: Will advice change in 30 years? 35:22 – Coaching impact: Helping people for life, not just sport 39:19 – Advice for young professionals in health & fitness 43:18 – The big problem to solve: Changing human behavior 47:33 – Continuous ketone monitors: How they work & challenges 50:21 – Generalist vs specialist: The tradeoffs in health and sport 52:33 – Health vs performance: Finding your balance 55:00 – Why curiosity drives progress in health and fitness 58:11 – Lessons from crossing health, tech, and coaching worlds 1:01:22 – Wrap up: David’s personal mission and key takeaways 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

The 2025 Hyrox World Champion – Tim Wenisch – Joins the Show! Tim and I sit down for an in-depth look at his incredible World Championship win and the years of training that led up to it. We dive right into the race strategy that helped him dominate the field with a blistering 29:06 total run time—50 seconds faster than anyone else! We talk about: * His "go hard early" strategy and what it was like running at 3:10/km pace * Passing Hunter mid-race and the mental edge that gave him * Why he wasn’t even at max effort by the finish line * His high-low training system and how he balances intensity with recovery * Specific workouts like 10x1K at threshold and EMOM strength circuits * How he's been training like a hybrid athlete since childhood * What most athletes are doing wrong in their Hyrox prep * And why he believes a sub-53—and eventually sub-50—Hyrox is possible We also cover his thoughts on the sport's explosive growth, how he stays motivated, and what he's most excited to explore in training next.👇 Episode breakdown: 00:00 – Intro: Meet Tim Wenisch, 2025 Hyrox World Champion00:38 – Race strategy: Why Tim went out hard from the start01:39 – Dealing with the fast pace early on02:57 – Dominating the run: 50 seconds faster than anyone else04:25 – How Tim trained for elite performance on the SkiErg & Row05:51 – Passing Hunter mid-race: A confidence-boosting moment06:53 – When Tim knew he could win the race08:24 – RPE talk: Tim says he never hit a 10 during the race09:53 – Motivation after the win & looking ahead to next season10:52 – Can the Hyrox world record be broken? (Sub-53 and sub-50?)12:21 – The perfect 10-week prep block before World Championships14:39 – What a typical high/low training week looks like (20 hrs/week)16:36 – Sample threshold session: 10 x 1K at 3:18–3:20 pace18:29 – Training structure: When Tim lifts vs. when he runs20:15 – Matching race pace in training without carbon shoes21:33 – Progress over the years despite past injuries22:58 – Strength training: Back squats, explosive work & tendon care25:36 – Current back squat numbers & training at 78kg body weight26:37 – Why Tim doesn’t track explosive work with data28:02 – The challenge & fun of hybrid training28:54 – Why Tim excels at Hyrox (lifetime of hybrid training)31:15 – Common mistakes in Hyrox training: volume, intensity, recovery34:28 – Nutrition & fueling: ~3,500 calories, no snacking35:32 – Sleep & recovery: 7–8 hours plus naps36:08 – Tim’s first Hyrox race in 2018: 1:19:4039:03 – Cutting 12 minutes off his time in under a year40:23 – Station efficiency & lowering heart rate under load42:39 – Elite performance requires multi-year consistency43:49 – Does Tim have a coach? (And why he's still self-coached)45:10 – How much Tim enjoys training right now46:15 – Watching the explosive rise of Hyrox from 1K to 500K athletes47:50 – Is Tim a full-time pro athlete?49:21 – Final thoughts: Hard work pays off50:12 – Where to follow Tim & learn more about his 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

Elite HYROX athlete James Kelly joins the show just two weeks after the HYROX World Championships to unpack what really happened on race day. We explore the highs and lows of his season, including his race-day strategy breakdown, the lessons learned from going out too hot, and the mental and physical rebuild that followed a challenging mid-season. James shares key insights from his training with coach Anthony Peressini, how he’s mastered the Wall Ball, and why building a strong support team has been pivotal to his growth. This is a deep dive into the mindset, methods, and resilience of a top-tier athlete.👇 Episode breakdown: 00:00 – Intro & James Kelly’s season overview 01:00 – Was James the favorite to win Worlds? 02:30 – Race day strategy and where it went wrong 06:00 – Going out too hot: ego, excitement, and consequences 10:30 – The sled push/pull challenge and falling behind 13:00 – Mental fallout during the race & regaining composure 15:00 – Climbing from 13th to 4th place: a gritty comeback 16:45 – Training breakthroughs: building volume, not speed 19:30 – Threshold vs VO2 max: the science behind the progress 22:45 – Wall Ball breakthrough: from weakness to weapon 26:20 – How James hit a 3:20 Wall Ball 28:45 – Overcoming an 8-week training slump 32:30 – Recovery, HRV, and how to listen to your body 35:30 – Off-season mindset: “There is no off-season” 38:00 – Training hours & intensity management 40:15 – Marathon training: chasing a sub-2:30 43:00 – Support system: coaching, family, and partner Georgie 48:45 – Mentality: joy, hunger, and living the dream 50:00 – What James is most curious about now 51:30 – Wrap-up and where to find more from James 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