The Next Move

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 backgrond00:26 – Pelayo explains his “Hyrox endurance” (long Zone 2–style) station session concept02:23 – How long is the endurance session, and what intensity (HR/RPE, zones)?04:10 – Common beginner mistake: going 10/10 intensity on every station05:40 – What “efficiency” means in Hyrox: minimum energy, maximum speed06:50 – 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 jump09:52 – 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 unbroken19:37 – Race-day “extra gear” vs training: why wall balls feel different in competition22:25 – Running intensity philosophy: key threshold/VO2 sessions + easy days truly easy25:16 – 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 session30:59 – 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 day52:21 – What Pelayo’s most focused on now 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. 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 – Introduction00:21 – Meeting Gordo Byrn03:29 – Can Late Starters Reach Their Potential?04:50 – Sports Science and Coaching Philosophy06:06 – Early Days of Triathlon and Sports Science08:50 – Finnish Influence and Heart Rate Zones11:32 – Understanding Heart Rate Zones13:43 – Training by Feel (RPE)15:39 – Medicine and Coaching Crossover17:48 – The Addictive Nature of Exercise20:22 – Understanding Fatigue24:16 – Heart Health and Arrhythmias in Endurance Athletes26:06 – Discovering Atrial Fibrillation28:58 – Training and Racing After Heart Procedures31:51 – Exercise for Health, Not Performance33:29 – What Medicine Can Learn from Coaching36:35 – Preventative Medicine and Lifestyle38:14 – Exercise as Preventative Medicine40:33 – Testing and Measuring Endurance Fitness42:45 – Running Assessments and Injury Prevention44:21 – Writing and Character – A New Project46:36 – The Meaning of Character and Suffering46:58 – Closing Remarks 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

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. 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

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 philosophy02:28 – Life context: Family, entrepreneurship & balancing priorities04:29 – Daily structure: Owning the morning, minimizing travel06:33 – Systems & execution: Why people fail to start07:38 – Motivation: Helping others, defining success on your own terms09:29 – Discovering Ultraman: From Ironman movie to endurance racing13:50 – Coaching with Alan Couzens: From burnout to science-backed training14:22 – Mistakes before Alan: Too much Zone 2 & intensity17:53 – Overtraining signs: Hormonal, psychological, and energy issues20:28 – Trusting the process: Going all-in on low-intensity training23:30 – Chasing outcomes: When winning doesn’t fulfill you25:16 – Training insights: Frequency, volume, and fueling27:16 – Key metrics: Sleep, energy, self-check-ins, and adaptation30:30 – Calories vs TSS: Energy expenditure as a core concept33:30 – Tactical athlete: Mobility, strength, aerobic base, and skills39:28 – Common weaknesses: Lack of strength, mobility, and aerobic efficiency40:37 – Strength training principles: Circuits, simplicity, and heart rate43:53 – Load-bearing training: Military-style prep and results45:15 – Edge of curiosity: Training for life, not just performance47:49 – Final thoughts: Live your principles and win daily 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

Rich Ryan is an Elite 15 Hyrox AthleteWe 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 gameEpisode breakdown:00:00 – Intro01:07 – Reflecting on the 2025 season: highs and learnings03:03 – Going all-in at Worlds: mindset and pacing lessons05:09 – How Rich mastered the sled push & pull08:03 – The 3 pillars of sled training: strength, speed & lactate tolerance11:10 – Sleds vs. traditional strength work: what actually carries over13:44 – In-season strength training: how much is enough?16:09 – Why Rich reduced powerlifting to focus on performance18:03 – The missing piece: building “race endurance”20:26 – Threshold training for HYROX: finding the sweet spot23:48 – Heart rate zones in multi-modal workouts: what to watch26:06 – Building progression: how Rich tracked his threshold work29:57 – Athlete profiles: triathletes vs. CrossFitters in HYROX31:19 – The rise of the next generation of HYROX athletes33:03 – Training at 39: recovery, movement quality & avoiding overtraining35:57 – Managing pain and longevity in hybrid sports37:51 – Mindset: how Rich stays engaged through discomfort41:02 – Breaking the doubles world record: strategy & lessons43:57 – Balancing training, business & content creation45:58 – The evolution of HYROX: sponsorships and pro athletes47:22 – Training with Nick Bare: nutrition, work ethic & insights50:30 – Growing on YouTube: content creation lessons52:29 – Podcast vs YouTube: different mediums, different storytelling54:55 – Rich’s curiosity: velocity-based training & lactate testing58:03 – Wrap-up: what’s next for Rich in the 2025 seasonConnect with RichRich’s InstagramRMR Training Podcast 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