THE ENDUROX PODCAST

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