EPISODE 1: The Start of Our Journey and the HYROX Coaches Summit Recap.

May 05, 2026

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

Episode Transcript

ENDUROX Podcast Episode 1 – Verbatim Transcript (Lightly Cleaned)

Adam Storey (00:00)
Daniel Plews what a moment in history, our first podcast mate. Welcome.

Dan Plews (00:04)
I know the Endurox the Endurox podcast, a moment in history indeed. It's good to be here.

Adam Storey (00:09)
Yeah. I I think we'll be able to we’ll be able to sell this footage in a few years’ time, like it’ll be more expensive than Bitcoin I think.

Dan Plews (00:18)
Do you know what? I was thinking about this. We'll we'll be starting now episode one and and before you know it we’ll be like episode four hundred. Here we go.

Adam Storey (00:25)
Yeah yeah yeah, in a studio in Las Vegas hopefully. I know I know you and I have have chatted about doing a podcast for a wee while now and yeah it’s exciting that it’s now come to fruition.

Dan Plews (00:38)
Yeah and I guess what do we what are we trying I guess what we're trying to do is we were talking before weren’t we but we’re trying to get this meeting in the middle between a bit of lightheartedness, a bit of general fun, but also try and hit a bit of science in the middle as well.

Adam Storey (00:59)
Yeah yeah. And I I think my biggest challenge for these podcasts what it's twofold is to limit the amount of swearing I do and try not to take the piss out of you too much.

Dan Plews (01:13)
Keep it keep it as PC as possible. I should get Kate to watch it back and make sure that it passes the PG status before we send them out.

Adam Storey (01:23)
Yeah 100 percent. But no I completely agree with you man, like we don’t want it to be too dry too clinical, we do want to provide some good education, sound bites, practical takeaways, but yeah definitely we want to provide viewpoints on some hot topics.

To kick us off actually probably the hottest topic which has caused me a number of sleepless nights I still can't get over this man is the sub two hour marathon.

Dan Plews (01:52)
Yeah do you know what though there was this weekend it wasn’t just that. I mean you don’t follow cycling like I do but Tadej Pogacar he also won Liege Bastogne Liege which is one of the biggest cycling classics and I think he averaged 8.4 watts per kilo for four minutes.

To put that into perspective I did a session a couple of days ago fifteen by thirty seconds on ninety seconds off and I was doing five hundred watts and that was only like 6.7 watts per kilo. So it’s just mind blowing.

But then that happens and then we also have the sub two hour marathon which yeah I never thought we’d actually see it happen to be honest.

Adam Storey (03:16)
Yeah yeah sixty five seconds man. Yeah insane.

Dan Plews (03:20)
I didn’t think it would happen at London Marathon either because it’s not even a fast course. And if you actually watch the race he didn’t pace it ideally. He went through in like nearly sixty one and then closed in like fifty nine ten or something.

Adam Storey (03:40)
Yeah yeah.

Dan Plews (04:05)
You know elephant in the room I think we have to take some of these world records with a grain of salt as well. Because I mean lots of records have been done for doping recently and it deserves scrutiny for sure.

Adam Storey (05:33)
Yeah sadly I agree.

Dan Plews (06:05)
Yeah we definitely will talk about that more.

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FORCE–VELOCITY DISCUSSION

Dan Plews (18:42)
So what is a force velocity profile and why is it important.

Adam Storey (19:01)
Yeah so the force velocity principle is very fundamental. As force increases velocity decreases.

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TRAINING

Adam Storey
Cluster sets are a really great example. Five reps rack the bar short rest five reps rack the bar short rest five reps.

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STRENGTH

Adam Storey
Eighty five percent plus loads, low reps, relatively high volume, longer rest.

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ENDURANCE

Dan Plews
Left hand side is more like ski erg row erg running.

Adam Storey
But still train strength for transfer.

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CLOSING

Dan Plews
Check out Endurox.

Adam Storey
Let us know if you’ve got questions.

EPISODE 1: The Start of Our Journey and the HYROX Coaches Summit Recap.

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