Ten years ago Dan Plews and I did ten-minute geek-outs on Bevan McKinnon’s Fitter Radio as Plews and Prof. Back then we were the two guys drinking ketone ester out of a bottle marked “not for human consumption.” This week we got the band back together.

Dan is the Kona age-group record holder, now chasing a HYROX Worlds podium, Science Lead at Pillar Performance, lead author on the Sports Medicine paper Fuelled or Fooled, and co-author of the new HRV book with Marco Altini, Sylvain Laborde and Emma Mosley. He still thinks he has to educate me sometimes. On ketone chemistry, fair enough.

We cover:

• Why 90 g/h is still the evidence-based starting point and 120 is not, where the carbohydrate you don’t oxidise actually goes, and why racing hot in Kona is a reason to eat less, not more
• The ageing endurance athlete’s strength problem: plyometrics, the sub-50 HYROX strength benchmarks, and why Dan now caps his long run at 90 minutes
• Training HYROX like a triathlete, and why the CrossFit crowd didn’t love that
• The vagal tank: resting, reactivity and recovery, and why a falling HRV in your taper can be good news
• What we got right and wrong ten years on, and who has mellowed more

Plus a guitar, a four-kilo medicine ball, Napoleon Dynamite, and an alpaca named Tina.

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Today’s Speakers

Prof Paul Laursen https://www.paullaursen.com/
Dr Dan Plews https://www.linkedin.com/in/daniel-plews

www.endurox.co I www.endureiq.com I www.pillarperformance.com

https://endureiq-daily-dose.vercel.app/#pricing

What separates a good coach from a great one? Sometimes, it comes down to the words they use, the systems they build, and their ability to connect with athletes.

In this episode, Dr Nick Winkelman joins us to reflect on his journey from helping develop EXOS into a globally recognized coaching education platform to leading athletic performance within Irish Rugby.

Nick shares how the EXOS training philosophy helped reshape approaches to movement preparation, why effective performance systems need both consistency and flexibility, and how Irish Rugby has successfully connected its provincial teams through shared standards, data, and collaboration.

The conversation then turns to Nick's work on the language of coaching, exploring how external cues, analogies, and carefully chosen words can influence movement and skill development. He explains why giving athletes more information isn't always better, how to recognize when a coaching cue is working, and why understanding the person behind the athlete is essential to effective communication.

Interested in learning more about the latest developments in endurance performance and sports science? Subscribe to the HIIT Science email list for updates on new research, courses, and educational opportunities.

Speakers:

Today's Speakers:

Dr Martin Buchheit: https://www.linkedin.com/in/martin-buchheit-6a355828/?locale=fr

Dr Nick Winkelman: https://www.linkedin.com/in/nwinkelman/

What does it actually take to become a faster HYROX athlete?

Dr Charlie Davids joins us to explore the physiological demands of HYROX, combining his research in muscle physiology and strength training with his own experience competing in the sport.

The conversation examines why aerobic capacity provides the foundation for HYROX performance, how lactate threshold and critical speed influence race pacing, and why muscular endurance may become more important than maximal strength once athletes reach a sufficient strength level.

Charlie also shares findings from his research linking running speed at the second lactate threshold to HYROX performance, alongside practical approaches to periodization, station technique, and training under fatigue.

The episode also explores blood flow restriction training and its potential to improve muscular endurance and aerobic adaptations, while highlighting where more research is still needed to establish meaningful performance benefits.

Interested in learning more about the latest developments in endurance performance and sports science? Subscribe to the HIIT Science email list for updates on new research, courses, and educational opportunities. And for access to our adaptive HYROX training plans check out athletica.ai.

Prof Paul Laursen https://www.paullaursen.com/
Dr Charlie Davids https://scholars.latrobe.edu.au/cdavids
https://www.instagram.com/drcharliedavids/
https://www.trainrox.com/athletes/charlie-davids