Rephonic
Artwork for The Next Move
HYROX
Endurance Training
Strength Training
Norwegian Method
Triathlon
Health
High Rocks
Threshold Training
Coaching
VO2 Max
Performance
Dr. Dan Plews
HIROX
Physiological Adaptations
Athlete Recovery
Burnout
Ultraman World Championships
Crossfit
Fitness Foundation
Training Strategies

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

PublishesTwice weeklyEpisodes28Founded9 months ago
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Health & FitnessFitness

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Artwork for The Next Move

Latest Episodes

Dr. Dan Plews explains the Hyrox Training Pyramid—a framework for structuring your Hyrox training from the ground up. We discuss why training volume and frequency form the foundation, how to distribute intensity across the week, and when to layer in ... more

At just 16 years old, Sam Ruthe ran 3:48 for the mile — the fastest performance ever by an athlete his age.

In this episode, his coach Craig Kirkwood breaks down how it happened: the 60–80km training weeks, the balance between speed and aerobic deve... more

Dr. Dan Plews and I break down what a Hyrox endurance session actually looks like, how to manage breathlessness on burpee broad jumps, and how to structure Zone 2 training when you only have 6–8 hours per week.

We also tackle the “lighter equals fas... more

Chris Baynes is one of the most respected coaches in the Hyrox space, working with elite athletes including Josh Van Zeeland and Cole Learn. In this episode, we unpack his training philosophy: why Hyrox is fundamentally an endurance event, the differ... more

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Recent Guests

Craig Kirkwood
Running coach
Taronga, New Zealand
Episode: How 16-Year-Old Sam Ruthe Ran a 3:48 Mile — Coach Craig Kirkwood Breaks Down His 60–80km Training Weeks (#27)
Samantha Jezak
PhD candidate in Biomolecular Nutrition
Tufts University
Episode: Protein Helps… But Only If You’re Sending the Right Muscle Signal – Sam Jezak on Senescent Cells, Protein Myths & Longevity (#21)
Gabrielle Nikora-Baker
Elite 15 Hyrox athlete
Episode: Strength Changes Everything! No Running To Elite HYROX Athlete in One Year: Gabrielle Nikora-Baker (#15)
Owen Silver
Athlete transitioning from triathlon to Hirox competitions.
Episode: A Sub-60 HYROX Is Nearly Impossible Without a Strong Aerobic Base - Owen Silver (#14)
Pelayo Menendez-Fernandez
Hyrox athlete and world record holder
Episode: Hyrox World Record Holder: Efficiency is Key for Hyrox! Most Athletes Get This Wrong!(#13)
Iñaki De La Parra
An exceptional endurance athlete and Ultraman champion.
Episode: Iñaki de la Parra: "Zone 2 Training Burned Me Out... Here's How I Train Now" (#10)
Tim Wenisch
The 2025 Hyrox World Champion.
Episode: “I Wasn’t Even at Max Effort” – How Tim Wenisch Won the 2025 Hyrox World Championship (#6)
Gordo Byrn
Former Ultraman champion and endurance athlete.
Endurance Essentials
Episode: Endurance Icon Gordo Byrn: Going All-In On Training, Avoiding Burnout, How To Build a Coaching Business, 30 Years of Writing, And Much More... (#3)
Alan Couzens
Elite endurance coach focused on helping athletes maximize their potential.
Episode: Elite Endurance Coach: “They Trained More… and Got Worse” — The Science of Endurance with Alan Couzens

Host

John Paton
Host of discussions focusing on endurance, strength, and long-term health, engaging with athletes, coaches, and thought leaders in fitness.

Talking Points

Recent interactions between the hosts and their guests.

How 16-Year-Old Sam Ruthe Ran a 3:48 Mile — Coach Craig Kirkwood Breaks Down His 60–80km Training Weeks (#27)
Q: How does the coach manage seasonality and travel with a top junior athlete to optimize development?
By aligning training with base-building in the off-season, using hills and tempo work to increase volume when feasible, and planning competition abroad to ensure quality racing without overloading during peak indoor or outdoor phases.
Q&A: Hyrox Endurance Sessions, Burpee Breathing, Zone 2 with Limited Time & Bodyweight Myths — Dan Plews (#26)
Q: If you can only fit in six to eight hours of training a week, would you still do zone two training as part of that?
Yes, you should still do zone two training, aiming for at least 50% of your training in that endurance zone for optimal adaptations.
Q&A: Hyrox Endurance Sessions, Burpee Breathing, Zone 2 with Limited Time & Bodyweight Myths — Dan Plews (#26)
Q: What advice do you have for somebody who can't catch their breath on burpee broad jumps?
Start controlling your heart rate by taking more time at the bottom and top of the movement and explore different styles of burpee broad jumps to see which one gets your heart rate more stable.
Cycling Is the Best Form of Cross-Training! Why Top HYROX Athletes Spend Hours on The Bike: Dan Plews (#23)
Q: Where would you rank cycling in terms of the cross-training modalities?
Cycling ranks high due to its capacity for aerobic conditioning and low impact, making it an excellent cross-training modality for Hyrox.
Cycling Is the Best Form of Cross-Training! Why Top HYROX Athletes Spend Hours on The Bike: Dan Plews (#23)
Q: For the athlete out there who doesn't own a bike, if they're considering to purchase a bike, what kind of bike do you think would be beneficial to them?
It depends on personal preference, but a Zwift bike is great for indoor training, while an outdoor bike choice should consider safety and terrain.

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Frequently Asked Questions About The Next Move

What is The Next Move about and what kind of topics does it cover?

This podcast focuses on various aspects of endurance sports, strength training, and overall health, featuring in-depth discussions with athletes, coaches, and experts in the field. Topics of exploration include innovative training methods, personal journeys in fitness, and scientific insights into performance and well-being. Each episode offers valuable techniques and philosophies that can resonate with both casual fitness enthusiasts and serious athletes.

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These podcasts share a similar audience with The Next Move:

1. The Strength Running Podcast
2. WHOOP Podcast
3. The Rich Roll Podcast
4. 8x8 Podcast
5. The Nick Bare Podcast

How many episodes of The Next Move are there?

The Next Move launched 9 months ago and published 28 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

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What guests have appeared on The Next Move?

Recent guests on The Next Move include:

1. Craig Kirkwood
2. Samantha Jezak
3. Gabrielle Nikora-Baker
4. Owen Silver
5. Pelayo Menendez-Fernandez
6. Iñaki De La Parra
7. Tim Wenisch
8. Gordo Byrn

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