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In this episode of the Critical Oxygen podcast, it's just me! In the first solo episode where I discuss my recent physiological testing, and the actionable data I got from the tests. I share my current training, goals, and the specific tests conducted over a week, including 2 performance tests, a 5min all-out test, uphill run. AND 2 physiological tests, a 3-1 limiter assessment and an incline treadmill run. The episode highlights the significance of consistency, nutrition, and monitoring health through blood work, ultimately aiming to optimize endurance performance. I also discuss my training strategy as I transition from VO2 max work to threshold training, emphasizing the importance of protein, and carb intake and caloric management for endurance athletes. I explain the significance of resting metabolism tests and how to interpret RMR results. The conversation also covers the balance between carbohydrates and fats in an athlete's diet, the importance of performance metrics like my Hill test, and the use of technology in physiological testing. Finally, I introduce the concept of a limiter assessment to identify the most significant factors limiting endurance performance. I explain how to determine individual training needs based on physiological data, the significance of incremental treadmill testing, and the relevance of fat max testing for endurance athletes and when to use it or not use it. Throughout the discussion, I emphasize the need for personalized training protocols and the practical applications of test results to optimize performance and overall fitness.
TAKEAWAYS
- Actionable data from physiological tests is crucial for improvement.
- Consistency, specificity, and progression are essential for fitness gains.
- Physiological testing helps identify training zones and limitations.
- Regular physiological assessments can guide training adjustments.
Enjoy!
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CHAPTERS
00:00 Introduction to Physiological Testing
02:02 The Importance of Actionable Data
04:51 Personal Training Context and Goals
08:53 Overview of Testing Week
18:04 Detailed Breakdown of Tests
36:01 Results and Insights from Testing
46:04 Transitioning from VO2 Max to Threshold Work
48:27 Understanding Resting Metabolism and RMR Testing
50:48 The Importance of Protein in Endurance Training
52:43 Carbohydrate vs. Fat: Finding the Right Balance
54:36 Tracking Caloric Intake and Weight Management
55:07 Understanding RMR and CO2 Measurement
58:56 The Hill Test: Measuring Performance
01:01:49 Assessing Max Heart Rate and Performance Metrics
01:04:45 Using Technology for Physiological Testing
01:10:57 Conducting a Limiter Assessment for Endurance Performance
01:33:55 Understanding Limiter Assessments
01:38:05 Determining Training Zones
01:46:36 Incremental Treadmill Testing Protocols
01:55:36 Analyzing VO2 Max and Performance Metrics
02:01:52 Practical Applications of Testing Results
02:10:16 Fat Max Testing and Its Relevance
02:18:31 Reflections on Physiological Testing
KEYWORDS
physiological testing, VO2 max, endurance training, performance optimization, fitness goals, training consistency, nutrition, injury prevention, blood work, exercise physiology, VO2 Max, Threshold Work, RMR Testing, Endurance Training, Protein Intake, Weight Management, Performance Metrics, Physiological Testing, Limiter Assessment, limiter assessment, training zones, VO2 max, performance metrics, physiological testing, endurance training, incremental treadmill test, fat max testing, exercise physiology, training optimization
