THE ENDUROX PODCAST

Force-Velocity Profiling, Strength for HYROX & The Enhanced Games | ENDUROX Podcast Ep. 3

Join Dr. Dan Plews, Dr. Adam Storey, and guest Sam Purchase in Episode 3 of The ENDUROX Podcast. In this episode, they break down force-velocity profiling — what it is, how to measure it without a lab, and how to use it to identify and fix the exact qualities holding back your HYROX performance. They also recap the Enhanced Games and why the whole thing was a bit of a flop. They cover: * Sam Purchase: S&C coach, PhD researcher at AUT, and founder of Chase Health and Performance * The Enhanced Games: why performances underwhelmed, whether the doping protocols actually worked, and the swimsuit confound * Force and velocity: what the force-velocity profile actually measures and why it matters for power output * The difference between the molecular force-velocity relationship and compound movement profiling * Force dominant vs velocity dominant: what it looks like, what it means, and how to identify which you are * Applying the profile to HYROX: which stations cluster together and why * Sam's master's research with professional rugby players: forwards vs backs and what the data showed * How Pierre Samozino's 2008 methodology made FV profiling accessible with a tape measure and a phone * Sam's PhD research: three novel movements — bench pull, overhead press, and hip thrust — and why they matter * The propulsive phase explained: what it is and how to measure it * Training prescription from the profile: how to structure force or velocity blocks for a HYROX athlete * Contrast training and post-activation potentiation: the mechanism, the application, and where it fits * Why max strength still matters for HYROX, and why the "it doesn't matter" narrative is wrong * How to periodise the FV profile into a full race build * Sam's PhD data collection: how to get your profile tested at AUT Millennium Timestamps: 00:13 - Introducing Sam Purchase: coaching background and Chase Health and Performance 04:16 - Chase Health and Performance opens in Grafton, Auckland this July 07:49 - The Enhanced Games: media appearances and first impressions 09:16 - Why the doping didn't work: past their prime, bad products, or already doped fields? 13:30 - The swimsuit problem: a confounding variable on top of a confounding variable 14:43 - Would a longer protocol change things at the 2027 Games? 16:02 - The complacency factor: does being enhanced change how hard you train? 17:20 - Why Dan is relieved the Enhanced Games flopped 17:51 - Force-velocity profiling: what it is and why it matters for HYROX 20:34 - The cycling erg analogy: same power, different force-velocity mix 21:02 - Molecular FV relationship vs compound movement profile: an important distinction 25:16 - Applying the FV profile to HYROX stations and triple extension movements 26:40 - What the theoretical HYROX force-velocity curve actually represents 28:27 - Sam's master's research: load spectrum testing with a professional rugby squad 31:22 - Forwards vs backs: what the data showed 31:56 - Endurance vs strength athletes: what you'd expect from their profiles 33:47 - Training prescription: why you train the opposite of your dominant quality 34:13 - Why endurance athletes are often more force dominant than expected 35:24 - Movement specificity: why a jump squat profile doesn't transfer to isolated muscles 36:57 - Dan's experience: why his legs adapted faster than his upper body post-Ironman 38:27 - When does FV profiling become useful vs just getting stronger? 40:04 - Samozino 2008: three variables, a tape measure, and no lab required 41:28 - The propulsive phase explained 44:01 - HYROX relevance: how the three PhD movements map to race stations 46:03 - Practical prescription: loading Bulgarians for force vs velocity dominant athletes 48:07 - Contrast training vs French contrast: what the difference actually is 48:18 - Post-activation potentiation: the mechanism behind contrast training 51:51 - Reps in reserve and why contrast work isn't a true strength stimulus 52:28 - Why strength is being sidelined in HYROX coaching and why that's wrong 54:14 - Strength and VO2 max as the two most important qualities for HYROX 54:36 - Dan's pushback: strength endurance and why efficiency is the missing piece 56:11 - Programming the FV profile into a full race build 58:20 - Hunter McIntyre as the "up and to the right" benchmark 59:01 - How often to reassess: why two loads are enough 1:00:02 - Sam's PhD data collection: get tested at AUT Millennium in Auckland 1:02:20 - Closing: individualization is the point

Tempo Running, VO2 Max & Tapering for HYROX World Champs | ENDUROX Podcast Ep. 2

Join Dr. Dan Plews and Dr. Adam Storey in Episode 2 of The ENDUROX Podcast. In this episode, they break down the training zones most HYROX athletes ignore, unpack the science of peaking for competition, and share what it actually takes to taper correctly for a race like World Champs. They cover: * The Deadly Dozen: what it is and how it compares to HYROX as a training race * Dan Hoy's 57:40 at Hong Kong HYROX and why he's only scratching the surface * Tempo running: what it is, why HYROX athletes neglect it, and how to structure it * Classic tempo sessions including the 4-3-2-1 descending treadmill workout * VO2 max vs threshold training: the physiology, the debate, and what the research actually shows * Polarized training (Seiler & Stöggl) and where threshold fits in the picture * How training background determines when to introduce VO2 max work * Erg-based threshold sessions and how to use them as a complement to running * Six weeks out from competition: how to manage CTL, overload blocks, and taper timing * Competition frequency: how much racing is too much, and how to use races as training * Taper principles: volume, intensity, frequency, and individual psychology * East German vs Bulgarian taper philosophies applied to HYROX * Adam's PhD research on gene expression and sex differences in taper response * The HERITAGE Family Study: how genetics shapes your VO2 max response to training * Muscle fibre type, epigenetics, and the genetics of recovery   Timestamps: 00:00 - Introduction: Deadly Dozen recap and how it compares to HYROX 04:00 - Dan Hoy's 57:40 at Hong Kong HYROX and coaching background 09:21 - Why tempo running is the missing piece for HYROX athletes 10:34 - How to structure a tempo session: examples and session design 13:16 - The 4-3-2-1 descending treadmill session 14:28 - Training diversity and load considerations around tempo 16:24 - Recovery from tempo vs threshold vs VO2 max: what a study actually found 18:24 - Defining VO2 max and threshold: the physiology explained 21:47 - Polarized training, Seiler, Stöggl, and where threshold fits 23:03 - How training background determines the right intensity prescription 27:22 - Using erg-based threshold sessions for HYROX 29:26 - Six weeks to World Champs: overload blocks and CTL strategy 33:43 - Competition frequency: how much is too much? 36:34 - Using races as training without burning out 37:58 - What makes a good taper: East German vs Bulgarian philosophy 42:00 - Gene expression, sex differences in taper response, and Adam's PhD research 46:40 - The HERITAGE Family Study and individual variation in VO2 max trainability 48:05 - Taper principles: how to reduce volume while maintaining intensity 51:43 - Genetics of recovery and muscle fibre type 53:36 - Closing: Kona camp, Stockholm World Champs, and what's coming next

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

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