The Next Move

• “Elite Athletes Are Tired All The Time” — Dr. John Hellemans On Why Chasing Peak Performance Drains You, And Why Exercising For Health Fills You With Energy (#12)

  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

  --------  

  46:59

  --------

  46:59
• “What Happens When You Track Everything?” — Rob ter Horst on Data, Health, and the Future of Self-Tracking (#11)

  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

  --------  

  49:38

  --------

  49:38
• Iñaki de la Parra: "Zone 2 Training Burned Me Out... Here's How I Train Now" (#10)

  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

  --------  

  48:12

  --------

  48:12
• “No One’s Figured Hyrox Out Yet” — Elite 15 Athlete Rich Ryan on Decoding Threshold Training, Sled Power, and Longevity in the Sport(#9)

  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

  --------  

  59:40

  --------

  59:40
• Is HYROX a Healthy Way to Train? – Dr. Dan Plews (#8)

  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 Danhttps://www.instagram.com/theplews/https://www.endurox.co/Episode breakdown:00:00 – Intro: Meet Dr. Dan Plews, coach, scientist, and athlete01:16 – From Ironman to Hyrox: Why Dan made the switch02:34 – Balancing endurance & strength for health and performance04:21 – Is Hyrox more “endurance” or “strength”?06:05 – Why Hyrox training is still in its infancy08:17 – Lessons from working with Elite 15 athlete Pelayo Mendez11:31 – Recovery capacity: genetics, training age, and mindset14:21 – Dan’s weekly structure for Hyrox training17:07 – Double threshold days: why and how they work20:06 – Strength endurance vs max strength: what matters most22:53 – Why most Hyrox athletes train too hard26:25 – Specificity: compromise running and stations30:26 – Tracking progress: what Dan measures (and what he ignores)34:35 – Building Endurox: a new hybrid training platform38:03 – Nutrition for hybrid athletes: protein, carbs, hydration44:21 – 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 growth52:52 – Dan’s curiosity: ultra-high carb fueling & strength endurance55:07 – Wrap up: Key takeaways for hybrid athletes 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

  --------  

  57:11

  --------

  57:11

Mais podcasts de Saúde e fitness

Podcasts em tendência em Saúde e fitness

Sobre The Next Move