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 difference between maximal strength and strength endurance, and how heart rate and HRV guide his programming. We explore training density, injury prevention, treadmill and StairMaster work, and what athletes get wrong when chasing volume.
Episode breakdown:
00:00 — Meet coach Chris Baynes & what to expect
00:35 — “Treat Hyrox like endurance”: aerobic engine first
01:52 — Strength in Hyrox: “strong enough” vs strength endurance
04:17 — Quick primer: aerobic vs anaerobic energy (and why it matters)
07:55 — Max strength: develop vs maintain, and how little you need
12:46 — Building the week: 2–3 quality days, batching intensity
15:25 — Quality Day Session 1: threshold run + race-specific intervals + wall balls
21:13 — Training density: why Hyrox volume can’t mimic triathlon volume
26:00 — Why treadmill work: control, safety, reducing injury risk
28:29 — Heart-rate obsession: intensity control + readiness-based training
30:46 — Morpheus & HRV: adjusting training and zones to recovery
41:31 — Life stress and recovery: adapting the plan, not the person
44:14 — Quality Day Session 2: strength maintenance + machine-based strength endurance
50:00 — Easy days: Zone 2/3 builds with stations mixed in
55:42 — The StairMaster: why it’s a staple (and how much they do)
58:25 — Benchmarking: less testing, more steady progression + race data
1:01:23 — Coach curiosity: movement standards, judging, and “faster racing”
1:05:12 — Where to find Chris
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