The Next Move

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

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

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

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.

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

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

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

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

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

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