Show Notes
Join Dr. Dan Plews and Dr. Adam Storey in Episode 1 of The ENDUROX Podcast. A conversational and entertaining discussion that mixes lighthearted banter with science and performance for HYROX athletes. In this episode, they dive into training principles, force-velocity profiling, and the role of technology, nutrition, and recovery in high-performance endurance sports.
They cover:
The importance of context-specific training in HYROX and endurance sports
Force-velocity profiling: what it is and how it informs personalized training
The impact of muscle fiber types (fast-twitch vs. slow-twitch) on power endurance
How to interpret station weaknesses and develop targeted training strategies
The role of high-force, high-velocity exercises like cluster sets for power development
The influence of fatigue and prior exertion on station performance
Use of technology such as velocity-based training and biomechanical assessments
Ethical considerations around doping, shoe technology, and performance enhancement
The significance of recovery, periodization, and demand-driven training approaches
Timestamps:
00:00 - Introduction: The significance of context in HYROX training 02:10 - The sub-two-hour marathon: pacing strategies and record skepticism 05:00 - Impact of doping and technology on record legitimacy 07:15 - The physiological basis of force-velocity profiling and muscle fiber types 10:30 - Station-specific profiling and training focus (sleds, running, sled push/pull) 15:10 - The importance of fatigue management in station performance 18:05 - Using biomechanical tools and velocity measurement in strength training 22:00 - Building demand-driven training blocks, focusing on weaknesses 27:00 - The impact of concurrent training and avoiding overtraining 33:00 - Practical session design: sets, reps, and intensity for power and endurance 39:00 - The role of specificity and leveraging crossover benefits in training 45:00 - Future topics: race prep, periodization, tech ethics, and recovery strategies 55:00 - Closing comments and upcoming event plans
More from THE ENDUROX PODCAST
ENDUROX Podcast Ep. 8: Show Notes & Chapters
Dan Plews and Adam Storey sit down with Elite 15 athlete Pelayo Menéndez, one of the most consistent racers in HYROX with 23 podiums from 28 races, a 55:12 singles PB, and a former doubles world record (48:31, set in Miami 2025) alongside Rich Ryan. Pelayo talks through his comeback from a serious Achilles injury, his current 22 to 25 hour training weeks, and the three things he is prioritising right now: running economy, max strength and aerobic volume on the bike.
Want to know what actually drives your HYROX time?
Dan Plews and Adam Storey sit down with Dexter "Big Dex" Buchanan, the top HYROX athlete in New Zealand and one of the best in Australasia. Fresh off a 10th-place finish at the World Championships in Stockholm, Dex breaks down how a rugby league background shaped him into a station specialist, and what it will take to reach the very top of the sport.
Dan and Adam reconnect after Adam's trip to the HYROX World Championships in Stockholm, where he was over with the HYROX Sports Science Advisory Council. They get into the NZ Muscle scandal and what it says about trusting your sports nutrition, the growing peptide and TRT conversation in the sport, and why HYROX is almost built for heat exhaustion. From there it turns into a full World Champs debrief: the men's race and the sled push that cooked Hunter, the lane-choice chaos, Alyssa's standout women's win, and Pelayo's comeback to the podium after an Achilles that was hanging on by a thread. They finish on where the sport is heading, why volume wins, HYROX Young Stars for kids, and the new Endurox Intelligence System.