The Next Move

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

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

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 whole foods and micronutrient diversity matter more than extreme diet trends. Samantha also shares her evidence-based perspective on fasting for women, explains the critical role of estrogen in long-term health, and dives into the emerging science of ovarian aging and menopause. Along the way, we discuss how to evaluate nutrition information in a world of social media noise and what the future of “food as medicine” could mean for extending healthspan.
Episode breakdown:
00:00 — Welcome + what Sam studies
00:39 — Senescent cells (hallmark of aging) + nutrition angle
01:55 — Why she chose nutrition + longevity
03:28 — Longevity inputs: genes, exercise, diet, social connection, stress
06:48 — Common misunderstanding: protein hype without training context
09:16 — Keto/low-carb: who it can help + “listen to your body”
11:07 — What a “good diet” means: whole foods + variety
12:36 — Feeling fine vs hidden risk + early markers
14:43 — Nutrient pathways example: niacin → NAD + why restriction can backfire
17:47 — Key micronutrients: vitamin D + magnesium (and creatine)
19:05 — Why supplements aren’t the default: food synergy + absorption
20:33 — Endurance vs strength for longevity
22:39 — High-carb fueling + carb-loading misconceptions
24:23 — Career next steps: postdoc + ovarian aging
26:14 — Fasting for women: autophagy, cortisol, and evidence
30:07 — How to judge nutrition info quality
33:14 — Ovarian aging: follicles, menopause, and the “why” question
35:32 — Estrogen drop: whole-body impacts + HRT reframing
36:59 — Perimenopause: timeline + what women can do now
41:25 — Advice for young scientists
43:12 — The future: AI, robotics, and “food as medicine”
44:39 — Wrap-up


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