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The Next Move

John Paton - @johngetstrong
The Next Move
Último episodio

34 episodios

  • “I Sacrificed Years of Performance by Not Eating Enough”—How Lydia O’Donnell Broke Every PB (#34)

    14/09/2026 | 53 min
    Lydia O’Donnell is a New Zealand 10K national champion, a 20th-place finisher at the New York City Marathon and the founder of FEMMI, a running app built specifically for women.
    In this episode, Lydia shares how years of underfueling, overtraining and pressure to make her body smaller brought her running career close to breaking point. After losing her period and eventually landing in hospital, she began learning about female physiology, changing her relationship with food and adapting her training around what her body genuinely needed. The result was a remarkable late-20s breakthrough in which she improved her personal bests across every distance from 5K to the marathon.
    We explore the warning signs athletes commonly ignore, why weight loss isn’t the answer to better performance and how women can adjust training across the menstrual cycle. Lydia also explains how FEMMI personalises its running programs, why every female athlete should track her cycle, how she approaches hydration and heavy strength training, and where research into female physiology still needs to improve.
    Episode breakdown:
    00:00 — Meet Lydia O’Donnell
    00:27 — Are Most Training Plans Built for Men?
    01:37 — The Coach Who Taught Her Patience
    04:55 — When Did Her Progress Begin to Stall?
    06:44 — “They Didn’t Know How to Coach Women”
    08:30 — The Hospital Visit That Changed Everything
    10:26 — What Warning Signs Did She Ignore?
    14:48 — Is Your Body Asking You to Stop?
    16:42 — Does Losing Weight Really Make You Faster?
    19:14 — The Book That Saved Her Running Career
    20:12 — Why Lydia Started Coaching Herself
    23:02 — From Personal Struggle to Founding FEMI
    26:43 — How Does the FEMI App Work?
    28:32 — Should Training Change Across Your Cycle?
    32:55 — Can AI Create Truly Personalised Training?
    34:41 — The One Thing Every Female Athlete Should Track
    36:16 — Are Runners Too Obsessed With Data?
    37:31 — Why Lydia Once Avoided Drinking Water
    39:04 — Should Runners Lift Heavy?
    42:16 — Inside Lydia’s Strength Sessions
    45:19 — Why Is Female Physiology So Understudied?
    48:12 — Can Self-Knowledge Improve Performance?
    49:02 — Where Can Women Find Credible Information?
    51:37 — Giving Female Athletes a Bigger Platform


    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
  • “For the First Month, It Was Only the SkiErg”—How Carolyn Watkins Finished 4th in HYROX North America (#33)

    08/09/2026 | 47 min
    Carolyn Watkins finished fourth at the HYROX North American Regional Championships—just 12 seconds from the podium—despite tearing her hip labrum and spending two months unable to run during the build-up.
    In this episode, Carolyn explains how SkiErg, rowing, and assault-bike sessions helped preserve her fitness through injury, and how she balances 14–15 hours of weekly training with the final year of her chemistry PhD. We break down her more polarized approach to training, including high-intensity running, compromised sessions, strength work, heart-rate-controlled aerobic training, and the recovery habits that allow her to perform consistently.
    Carolyn also shares where she believes she can find her next one or two minutes, why fueling during hard sessions changed her approach to racing, and how her background in ice hockey and marathon running shaped her into an elite HYROX athlete. We finish by exploring her interest in biotechnology, wearables, and the emerging potential of continuous lactate monitoring.
    Episode breakdown:
    00:00 — Fourth Place After an Injury-Plagued Build
    01:23 — The 12 Seconds She Can’t Forget
    02:10 — How Far Can Carolyn Go in HYROX?
    03:00 — Balancing Elite Training With a PhD
    05:02 — Why Hockey Was the Perfect Foundation
    08:41 — The Injury That Changed Everything
    11:25 — What Went Wrong in Las Vegas?
    12:23 — Can Cross-Training Replace Running?
    15:02 — The Brutal 5K SkiErg Test
    16:02 — Faster Ergs—or Simply More Efficient?
    17:27 — Why Austin Is a HYROX Hotspot
    19:16 — Inside a 15-Hour Training Week
    21:25 — What Makes Compromised Running So Hard?
    23:45 — Building Strength for the Sleds
    26:02 — How Easy Should Easy Training Feel?
    27:52 — The Recovery Lesson Carolyn Had to Learn
    29:11 — Should You Take Gels During HYROX?
    30:25 — Where Can She Find Two More Minutes?
    32:30 — How Do You Train a Major Weakness?
    33:38 — The Athletes Who Inspire Her Most
    34:37 — Can Everyone Handle Huge Training Volume?
    36:09 — Defending a PhD One Week Before Worlds
    37:30 — How to Balance Training With a Demanding Career
    39:24 — Does Elite Training Require Sacrifice?
    41:15 — Could Biosensors Transform Performance?
    43:36 — The Case for Continuous Lactate Monitoring
    44:43 — How Carolyn Studies the Science of Training
    45:49 — What Happens With a Perfect Training Block?


    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
  • “I’ve Got a Treadmill in My Kitchen”—How a Father of Four Became a Sub-56 HYROX Athlete (Ronan Lindsay #32)

    04/09/2026 | 35 min
    Ronan Lindsay is one of the fastest HYROX athletes yet to qualify for the Elite 15, with several sub-57-minute performances—including a 55:58 in London and a 56:19 in Vienna
    In this episode, Ronan explains how he transformed his performance by increasing his training from eight or nine hours to 18–20 hours per week, building toward 100 kilometres of running and making aerobic development the foundation of his program. We break down his double-threshold days, strength sessions, long Zone 2 work, race-specific training and the pacing lessons that helped him cut almost seven minutes from his HYROX time.
    Ronan also shares how he fits elite-level training around a full-time job and four children—including why he keeps a treadmill and C2 BikeErg in his kitchen. We explore the family support behind his Elite 15 pursuit, why consistency experience and patience matter, and why consistency heavier sled training isn’t always the best way to become faster.
    Episode breakdown:
    00:00 — Meet Ronan Lindsay: Chasing the Elite 15
    00:26 — The Race That Nearly Made Him Quit
    02:44 — When Did Ronan Go All In?
    04:11 — Was He Simply Training Too Little?
    05:42 — Is Sub-55 Fitness Already There?
    06:54 — Why a Perfect HYROX Race Doesn’t Exist
    09:35 — Where Are HYROX Races Really Won?
    11:50 — How Hard Should You Push the Sleds?
    13:11 — From Gaelic Football to HYROX
    16:31 — Can Four Kids Make You a Better Athlete?
    18:41 — Why There’s a Treadmill in His Kitchen
    20:28 — The Team Behind an Elite 15 Pursuit
    24:16 — What Does “Recovery Isn’t Optional” Mean?
    25:28 — Inside an 18–20-Hour Training Week
    27:49 — How Do You Find Eight Extra Training Hours?
    29:53 — Why There’s No Fast Track to Sub-60
    31:35 — Are You Training the Sleds Too Heavy?
    33:59 — How Far Can Ronan Go in 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
  • Athletes Showing ‘Overtraining’ Symptoms Often Perform Better—When to Push Through Fatigue (and When to Pull Back) (Dan Plews #31)

    23/03/2026 | 34 min
    In this episode, Dan Plews returns for a deep dive into fatigue and recovery, clarifying the difference between functional overreaching, non-functional overreaching, and true overtraining. He breaks down the key warning signs to watch for—including changes in motivation, performance, sleep, and heart rate—and how to interpret them within the context of your training. We also explore the role of life stress and nutrition in maintaining consistency, including practical approaches to energy balance and carbohydrate periodization.
    Send us your Hyrox training questions 👇
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    Episode breakdown:
    00:00 Intro: Dan’s injury recovery and return to training
    00:08 Post-surgery routine: why “something is better than nothing”
    01:54 Fitness retention during downtime and early cycling comeback
    02:18 German Volume Training: Dan’s bench press surprise
    03:21 John’s training update: increasing volume for Hyrox progress
    04:57 Can you turn weak stations into strengths?
    07:12 Beginner frustration on ergs and skill-based endurance work
    08:20 The “snowplow” analogy for long-term aerobic development
    11:42 Fatigue vs overtraining: when should athletes worry?
    13:52 Functional vs non-functional overreaching explained
    17:23 Motivation, performance, sleep, and HRV as warning signs
    22:14 Elevated vs suppressed heart rate: what they can mean
    23:09 Training through illness: when to push and when to rest
    23:51 Life stress, consistency, and unavoidable training disruptions
    26:18 What uninterrupted training looks like at a high level
    27:32 Nutrition for consistency: energy balance and recovery
    29:49 Carb periodization: fueling for the work required
    33:48 Outro: next Q&A episode and 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
  • HYROX Is More Aerobic Than You Think! Joel Jamieson — Morpheus Founder on HRV, Aerobic Development & Strength-Endurance (#30)

    16/03/2026 | 50 min
    Joel Jamieson is one of the leading experts in conditioning and recovery science, known for his work with elite athletes across combat sports, endurance sports, and professional teams. He is the creator of the 8 Weeks Out coaching program and founder of Morpheus, a recovery-based training system used by athletes to optimize performance through heart rate and HRV data.
    In this episode, Joel breaks down the physiology behind HYROX performance, explaining how aerobic capacity, strength endurance, and efficiency combine to determine race outcomes. We discuss why maximal strength has limited transfer to HYROX, how athletes should balance running and strength work across the training week, and why building a deep aerobic base is essential for sustaining performance across a 60–90 minute race.
    Joel also explains how tools like heart rate monitoring, HRV tracking, and dynamic training zones can help athletes personalize their training, improve pacing, and make better long-term progress. Finally, we explore what heart-rate data from elite HYROX athletes might reveal — and how emerging AI-driven coaching tools could shape the future of performance training.
    Episode breakdown:
    00:00 Intro to Joel Jamieson, 8 Weeks Out, and Morpheus
    00:28 The energy system demands of Hyrox
    01:43 How to balance running, strength, and endurance in training
    04:06 Powerlifting vs. Hyrox: very different physiological demands
    07:31 Does max strength actually transfer to strength endurance?
    11:01 Why more max strength is not always better
    13:04 The best strength exercises for Hyrox athletes
    14:45 General training vs. sport-specific training
    17:03 What aerobic fitness really means
    18:57 How Joel defines anaerobic threshold for sport performance
    20:50 Why zone 2 and easier training matter
    25:57 Resting heart rate, stroke volume, and aerobic progress
    28:09 Why aerobic development takes years, not weeks
    29:10 What Morpheus is and how it works
    31:37 Static vs. dynamic heart rate zones
    36:35 How to measure HRV properly
    41:35 What elite Hyrox heart rate data might reveal
    44:39 Why economy is everything in Hyrox
    46:18 The most useful metrics to track besides heart rate
    48:01 How AI could transform personalized training
    50:47 Outro


    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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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
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