Nick Jankovskis is the lead sports scientist and performance coach at METS Performance Consulting.

Specialists in improving endurance performance by accurately analysing performance through physiological testing to prescribe optimised individualised training. Nick is highly experienced in working in high-performance sport in both individual and team settings having completed S&C internships with the University of Michigan - Olympic Sports and Melbourne Vicentre Swimming Club. Nick is an athlete himself, currently involved in Field Umpiring Australian Football in the VFL, AFLW and AFL competitions.

We had a great chat regarding testing, training zones and a whole lot more!

Timestamp:

00:00 - Introduction

00:18 - Nick Jankovskis of METS Performance

01:00 - What does sport mean to Nick

02:45 - The hidden side of Nick most people wouldn’t know!

05:01 - The fitness requirements of an AFL umpire

10:25 - Misconceptions about testing

14:20 - Getting the results from testing and what to do with it

16:50 - How would Nick's coach Kipchoge

21:17 - Why numbers don't give the full picture

23:55 - Differences in VO2 and performance

28:25 - How relevant is lactate reading

32:20 - Breaking down lactate

35:10 - Lactate Zones: 3 Zone model

38:14 - Why Heart Rate can be inaccurate

42:00 - RPE: The most accurate measure of intensity?

43:20 - Having a good calibration of what your RPE means

45:15 - Understanding how much time under high intensity is required

48:20 - Should you be starting your sessions harder?

53:30 - The blanket rule for training stimulus

56:35 - Pacing science

58:20 - Pacing in Swimming

1:00:10 - The myth that METS performance always “cut” training volume

1:02:02 - How much time is ideal to spend at VO2 max?

1:09:30 - What's going to get me fitter than I am now?

1:13:00 - Finding the right training zones

1:14:42 - Why you shouldn’t be scared of testing

1:15:52 - Where to find METS Performance

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