The Next Move

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


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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 👇
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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

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

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

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