The Next Move
The Next Move
Podcast Description
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
Podcast Insights
Content Themes
The show focuses on various themes related to endurance and strength training, exploring in-depth topics like the Norwegian Method of training, double threshold interval training, and the importance of rest in athletic performance. Episodes feature detailed discussions on techniques used by world-class athletes, the impact of heart rate variability, and the science behind effective training strategies, with specific episodes such as one with Brad Culp discussing the principles used by elite Norwegian athletes.
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
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/
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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
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