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In other words, when you start to breathe heavier, but start extracting less oxygen per breath. The heart rate which correlates to this data point is the upper limit of your zone 2 heart rate. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/a0c9d0b4-3d8a-41a4-ba42-e12a623934fe/Calculating+zone+2+heart+rate+using+LT1.png Blog - Zone 2 Cardio: How To Calculate Zone 2 Heart Rate - Calculating Zone 2 Heart Rate Using LT1 As shown on the graph, LT1 occurs at the first increase in blood lactate above resting levels which occurs in the 3rd sample at 180 watts. The heart rate which correlates to this point is the upper limit of your zone 2 heart rate (approx 165 BPM in this example). Both LT1 and VT1 occurred within 30 seconds of each other in these data sets, supporting that either or both of VT1 and LT1 are accurate measures of zone 2. https://metsperformance.com/blog/reasons-to-do-metabolic-testing monthly 0.5 2025-01-28 https://metsperformance.com/blog/how-often-should-you-do-vo2-max-training monthly 0.5 2025-01-28 https://metsperformance.com/blog/is-a-resting-metabolic-rate-test-worth-it monthly 0.5 2025-01-28 https://metsperformance.com/blog/what-is-an-rmr-test monthly 0.5 2025-01-20 https://metsperformance.com/blog/inbody-scan-vs-dexa monthly 0.5 2025-01-20 https://metsperformance.com/blog/what-does-an-inbody-scan-tell-you monthly 0.5 2025-01-20 https://metsperformance.com/blog/is-an-inbody-scan-accurate monthly 0.5 2025-01-21 https://metsperformance.com/blog/how-does-inbody-scan-work monthly 0.5 2025-01-27 https://metsperformance.com/blog/is-metabolic-testing-accurate monthly 0.5 2025-01-27 https://metsperformance.com/blog/types-of-metabolic-testing monthly 0.5 2025-01-27 https://metsperformance.com/blog/what-is-metabolic-testing-and-why-is-it-used monthly 0.5 2025-01-27 https://metsperformance.com/blog/the-different-types-of-vo2-max-tests monthly 0.5 2025-01-27 https://metsperformance.com/blog/how-accurate-is-vo2-max-calculation monthly 0.5 2025-01-27 https://metsperformance.com/blog/do-you-need-a-vo2-test monthly 0.5 2025-01-27 https://metsperformance.com/blog/how-to-improve-vo2-max-and-maximise-athletic-results monthly 0.5 2025-01-27 https://metsperformance.com/blog/how-much-does-vo2-max-testing-cost monthly 0.5 2025-07-22 https://metsperformance.com/blog/why-is-vo2-max-testing-important monthly 0.5 2025-01-27 https://metsperformance.com/blog/what-is-vo2-max-testing monthly 0.5 2025-01-27 https://metsperformance.com/blog/why-1km-repeats-with-short-rest-is-a-misguided-interval-set-an-introduction-into-work-rest-ratios monthly 0.5 2025-01-28 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486955653425-4359O0R37PDEZGX0EEEP/image-asset.jpeg Blog - Why 1km Repeats with Short Rest is a Misguided Interval Set: An Introduction into Work:Rest Ratios. https://metsperformance.com/blog/2020/12/10/3-ways monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1607594762262-36JYAI4ZET67XW4358S6/image-asset.png Blog - The Only 3 Ways To Improve Aerobic Fitness Murray (Triathlete) improved Aerobic Capacity as shown by the drop in FeO2 on the left side of the graph. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1607594555409-5THMS6435AYV0ZV5OTUB/Picture+2.png Blog - The Only 3 Ways To Improve Aerobic Fitness Matt (Runner) improved aerobic power by ‘flattening’ off the top end, shifting the graph to the right. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1607594604612-G2TXK9LMTQ50FWWVMTL4/Picture+3.png Blog - The Only 3 Ways To Improve Aerobic Fitness Matt (Cyclist) improvement in aerobic power, shifting the graph to the right and dragging his FTP up too. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1607594640741-8Y9PBG3QDW49Z3BGXFZG/Picture+4.png Blog - The Only 3 Ways To Improve Aerobic Fitness Ben (Triathlete) improved his threshold by continuously shifting the graph to the right, delaying the onset of fatigue. https://metsperformance.com/blog/2018/7/1/sleep-for-recovery monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1530445529010-2XOYBMPRKR7AN5N6RV25/supercompensationcycle.png Blog - The Role of Sleep In Recovery Image 1 - The General Adaptation Syndrome (Super-compensation cycle). https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1530448315402-ZGHC6MTRG730DLCPI4MP/IMG_8276+2.jpg Blog - The Role of Sleep In Recovery Image 2 - The Suprachiasmic Nucleus (Source: Science for Sport) https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1530448254779-VO7IEMAAX02EJ5OIL16O/image-asset.jpeg Blog - The Role of Sleep In Recovery Image 3 - The Melatonin response to light source throughout the day. (Source: Science for Sport) https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1530448264607-GZL2SB4HNIU0U6QPHAV5/IMG_8276.jpg Blog - The Role of Sleep In Recovery Image 4 - The Circadian and Adenosine Drive patterns. (Source: Science for Sport) https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1530515433065-57M2XGYSI5NBK25D6OL2/IMG_8273.jpg Blog - The Role of Sleep In Recovery Image 5 - Likelihood of injury based on average hours of sleep per night. (Source: YLM Sport Science) https://metsperformance.com/blog/the-role-of-strength-conditioning-in-endurance-performance monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1530428291210-EJYGRBW5PRLH6FJGM0VF/Screen+Shot+2018-07-01+at+4.57.51+pm.png Blog - The Role of Strength & Conditioning in Endurance Performance Image 1 - Summary of how strength training develops greater neuromuscular pathways. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1530437470390-NLOTDYVTKCS3R9LDUUNA/image-asset.jpeg Blog - The Role of Strength & Conditioning in Endurance Performance Image 2 - The Bulgarian Split Squat. https://metsperformance.com/blog/2017/9/26/the-neglected-training-session-which-will-unlock-your-physiological-potential monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1506406814981-56Y7W0GGW9UMIIYIN3K5/Mitochondria+enzyme.png Blog - The Neglected Training Session which will Unlock your Physiological Potential https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1506403372459-YVZDO7SA46JO6V865OS0/image-asset.png Blog - The Neglected Training Session which will Unlock your Physiological Potential VO2 max before VO2 max training: 69.6 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1506403401529-PK3IVSFH6GO9DOJ0CVJ9/josh+before+feo2.png Blog - The Neglected Training Session which will Unlock your Physiological Potential Fraction of expired oxygen before training: steeper gradient indicates poorer aerobic power (and therefore lower VO2 max) https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1506403508397-635W594E2I1ONZ9V7QZI/Josh+after+summary+data.png Blog - The Neglected Training Session which will Unlock your Physiological Potential VO2 max after 4 months of including intervals at 95% VO2 max: 80.6 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1506403550966-JU8O73T48VJOIW79COFZ/josh+after+feo2.png Blog - The Neglected Training Session which will Unlock your Physiological Potential Fraction of expired oxygen after 4 months of including VO2 max intervals: Notice the significantly shallower gradient towards the end of the test, indicating improved aerobic power (and therefore higher VO2 max). https://metsperformance.com/blog/2017/3/13/high-intensity-vs-low-intensity-training-the-ideal-ratio-for-endurance-athletes monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489389215392-56YQEF9DP9RXM7NJQTKB/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489388046468-16KUWNOK86AS65N31M5A/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes VO2 max before training: 44.6ml/kg/min https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489388116362-BMLPZ18Y93XYI9ZY4AIO/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes VO2 max after 4 weeks of training: 52.1ml/kg/min https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489388190459-V74QEBLNGYBE2O22SPMU/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes VO2 max stroke volume before training: 12.6ml/beat. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489388228071-C8RIVH2YLD3ZSV30SCKU/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes VO2 max stroke volume after training: 15.2ml/beat https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489388288550-VFXATT6LVJXEANX4F65P/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes FeO2 at VO2 max before training: 17.63% https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489388329750-7R53WR043FH33EWDY8GQ/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes FeO2 at relative pre-training VO2 max: 17.42% (lower indicates better). https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489388396294-BB7N3XBQ3BCPFSKXHH4N/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes 2km TT before training: 10:32. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1489388422659-G3MCOI2YJC9L0CLIH6E7/image-asset.png Blog - High Intensity vs Low Intensity Training: The Ideal Ratio for Endurance Athletes 2km TT after training: 9:54 https://metsperformance.com/blog/your-bike-choice-dramatically-influences-your-run-time monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486958088910-H8BKBZ70D4270HHNR0S9/image-asset.jpeg Blog - Your Bike Choice Dramatically Influences Your Run Time https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486958283684-B9WRI1PIQQAT13CMRHIX/image-asset.gif Blog - Your Bike Choice Dramatically Influences Your Run Time https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486958178356-NZQWEO50Y3LT5MHJ1LBW/image-asset.jpeg Blog - Your Bike Choice Dramatically Influences Your Run Time Tri bike: elbows at 90 degrees, moving further into hip extension, flat back. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486958194329-D43N74ZGY41NGSSP8UEZ/image-asset.jpeg Blog - Your Bike Choice Dramatically Influences Your Run Time Road bike: elbows not at 90 degrees, significant hip flexion, back fairly upright. https://metsperformance.com/blog/10-reasons-why-endurance-athletes-don-t-reach-their-peak-potential monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486957438376-SOP8MYKTGQHVVV9XNSAT/image-asset.png Blog - 10 Reasons Why Endurance Athletes Don’t Reach Their Peak Potential https://metsperformance.com/blog/endurance-athletes-why-you-need-to-know-your-training-zones monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486956683310-Y8QDPYXCJNNMP4PSFN6H/image-asset.png Blog - Endurance Athletes: Why You NEED To Know Your Training Zones https://metsperformance.com/blog/a-scientific-explanation-into-why-jonathan-brownlee-collapsed monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486956182142-WAXBOP03A8MDCFHBN1A6/Main+Picture.png Blog - A Scientific Explanation Into Why Jonathan Brownlee Collapsed Photo: EPA https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486956395650-LOYHP8PBEUGT07S9G5ZN/image-asset.png Blog - A Scientific Explanation Into Why Jonathan Brownlee Collapsed Nybo and Nielsen (2001) https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486956412048-HOXOMFK20VONG9BUE9J3/image-asset.jpeg Blog - A Scientific Explanation Into Why Jonathan Brownlee Collapsed Nybo and Nielsen (2001) https://metsperformance.com/blog/detraining-and-endurance-performance-is-it-really-as-simple-as-use-it-or-lose-it monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486950091655-TOJFJBZPZ57Y0ZQRM5V9/image-asset.jpeg Blog - Detraining and Endurance Performance: Is It Really As Simple As "Use It or Lose It"? https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486950320851-WC83GTN661VWV0PD2WC2/image-asset.jpeg Blog - Detraining and Endurance Performance: Is It Really As Simple As "Use It or Lose It"? VO₂ max takes longer to regain in highly trained individuals. Source: Kenney & Wilmore & Costill (2012) https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486950344663-KNVCG6P024T0XF95QYJQ/image-asset.jpeg Blog - Detraining and Endurance Performance: Is It Really As Simple As "Use It or Lose It"? Detraining effects. Source: Coyle et al (1984) https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486950469674-V14NYD63QHAJRGTFOKGN/image-asset.jpeg Blog - Detraining and Endurance Performance: Is It Really As Simple As "Use It or Lose It"? Source: Powers & Howley (2012) https://metsperformance.com/blog/recovery-the-forgotten-ingredient-in-the-recipe-for-success-part-2 monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948274757-PHWT4VSQVWHBW8I9LFTF/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948611595-4U07XMIBXXHROHTW9GL0/image-asset.png Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 A summary of the reported benefits of different recovery methods https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948659720-JKARP731OCX1QSQKUNJ3/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 Source: Bangsbo, 2003; Fitness Training in Football, p.125 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948673363-SVPPB4PV8YP0BLMD4ZA9/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948801520-87UQGLSZDE680G8T3UBT/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948839140-HS7VGNCIC6W90PLCDBLE/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948873198-SEY5563VQCKAU208M0UP/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948909613-QR03HISEE4ICQ8X5XWKP/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486949156444-RR46FQH5LA73OV2BM6RG/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486949202092-EMCBDY416GB4VAHPXNNX/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486948972923-ALR5MYEBGSBUNXIZPNXD/Consuming+carbohydrat3.jpg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 Consuming carbohydrate immediately after exercise will replenish your glycogen stores more quickly than if eating is delayed. Source: Journal of Applied Physiology. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486949035488-O50AVCCHETDOIQQDSXM9/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 2 https://metsperformance.com/blog/recovery-the-forgotten-ingredient-in-the-recipe-for-success-part-1 monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486697410172-8ST78J7U0R1RT1P6VC3F/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 1 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486697635317-ESGHFHIVROPC2NDDHSYZ/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 1 High performance training for track and field, Bowerman & Freeman 1991 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486697678225-YIWYDX3F18X501I59UUV/image-asset.png Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 1 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486697687821-1O909QHADO8VPUEAJ8PQ/image-asset.png Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 1 The cycle of overtraining https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486697563533-SCGM0692F5380YFTH7J7/image-asset.jpeg Blog - Recovery: The Forgotten Ingredient in the Recipe for Success - Part 1 The Traditional 4-step model of Periodisation https://metsperformance.com/blog/endurance-sports-nutrition-are-high-carb-or-high-fat-diets-better-delving-into-the-science monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695769763-S6KGZS0SB85NI8TZ3R97/image-asset.png Blog - Endurance Sports Nutrition: Are High Carb or High Fat Diets Better? Delving into the Science... https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695918089-E2YGTOPOR9EKPE5L65SK/image-asset.jpeg Blog - Endurance Sports Nutrition: Are High Carb or High Fat Diets Better? Delving into the Science... Percentage of fuel source contribution at different intensities. The 'cross over point' occurs at 65% VO₂ max. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695936455-2NHPKCRDQZ1AGS5HIT7U/image-asset.png Blog - Endurance Sports Nutrition: Are High Carb or High Fat Diets Better? Delving into the Science... The effect of exercise intensity of fuel utilisation. Source: Romijn et al. 1993 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695974633-QQ9XWFISHSULGO0W8RO4/image-asset.jpeg Blog - Endurance Sports Nutrition: Are High Carb or High Fat Diets Better? Delving into the Science... Cycling work output after consuming CHO compared to not consuming CHO. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486696031876-7813C95RZNJMY0IK3LGB/image-asset.png Blog - Endurance Sports Nutrition: Are High Carb or High Fat Diets Better? Delving into the Science... Guidelines for daily CHO intake according to training habits. https://metsperformance.com/blog/the-key-to-kona-success-over-coming-heat-load-stress-and-dehydration monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695373631-CR2BURVYKVL3HX8RQOSE/image-asset.jpeg Blog - The Key to Kona Success: Overcoming Heat Load Stress and Dehydration. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695349930-6UVPNO3L1ASF8DOYVRXW/image-asset.png Blog - The Key to Kona Success: Overcoming Heat Load Stress and Dehydration. Comparing 1km, 5km and 10km running time trial times in hydrated versus dehydrated athletes. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695299016-NRJZWY8ETKX74K8Y8JSU/image-asset.png Blog - The Key to Kona Success: Overcoming Heat Load Stress and Dehydration. Some consequences of dehydration. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695273730-9UGHRMZHBYD8TIOA1RLL/image-asset.png Blog - The Key to Kona Success: Overcoming Heat Load Stress and Dehydration. The effect of hyperthermia on central drive. Source: Nybo & Nielson 2001 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695479527-NXK9IO91NIXV116XX02Z/image-asset.jpeg Blog - The Key to Kona Success: Overcoming Heat Load Stress and Dehydration. The relationship between energy output, heat production, and heat loss. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486695517213-IR99BKXKV2BSIUAC8PK6/image-asset.png Blog - The Key to Kona Success: Overcoming Heat Load Stress and Dehydration. Physiological adaptations to heat acclimatisation. Source: Armstrong & Maresh 1991. https://metsperformance.com/blog/muscle-fibre-type-a-predisposition-to-success monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486694742782-CTXJKUNQ6TWY6KA4H1C6/image-asset.jpeg Blog - Muscle Fibre Type: A Predisposition to Success? https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486694862544-EENMMSH6OSE97DDXTVAA/image-asset.jpeg Blog - Muscle Fibre Type: A Predisposition to Success? Source: Plowman & Smith, Exercise physiology: for health, fitness, and performance, 2nd Ed - Tab 19-2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486694796158-7KG1ABY2NXRNIRNB5ATA/image-asset.png Blog - Muscle Fibre Type: A Predisposition to Success? Source: Powers & Howley, 8th Ed - Tab 8.2 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486694768086-HM0NRL9BS9IYKO0X08UG/image-asset.png Blog - Muscle Fibre Type: A Predisposition to Success? Source: Simoneau JA & Bouchard C. (1995). Genetic determinism of fiber type proportion in human skeletal muscle. FASEB J 9, 1091-1095 https://metsperformance.com/blog/economy-of-movement-reducing-your-energy-wastage monthly 0.5 2024-08-29 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486629968634-INHXM4SCSA6GIVFUJFTH/GuyRunning%5BEdited%5D.jpg Blog - Economy of Movement: Reducing Your Energy Wastage https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486630135004-0KVJLT5NGRZHCHTAR2AB/image-asset.png Blog - Economy of Movement: Reducing Your Energy Wastage Ideal running technique versus a poor technique. Source: http://www.lvsportsperformance.com/strength/not-born-to-run/ https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486629998684-L8B55OG621I56LQ1RH4V/image-asset.jpeg Blog - Economy of Movement: Reducing Your Energy Wastage Summary of an ideal running technique. Source: http://blog.bsxathletics.com/2013/03/27/recommendations-for-great-running-form https://metsperformance.com/blog/maximising-functional-capacity-delay-your-lactate-inflection-point monthly 0.5 2019-01-02 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486620049709-HS62BQLO9D56VCU6KGE5/image-asset.png Blog - Maximising Functional Capacity: Delay Your Lactate Inflection Point https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486619533089-S76U9B4VPAZIW6YD7W2B/image-asset.png Blog - Maximising Functional Capacity: Delay Your Lactate Inflection Point Lactate plotted against power during an incremental cycling test to exhaustion. LIP is indicated through an exponential/sharp rise in lactate, indicating the body can no longer clear lactate at the rate it is being produced. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486619604763-A4S82NBN2PYGPF2R5P05/image-asset.png Blog - Maximising Functional Capacity: Delay Your Lactate Inflection Point A simplified model of the processes glucose goes through to create energy aerobically and anaerobically. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486619669837-JUMKYZSYUVZKSDH9NPE3/image-asset.png Blog - Maximising Functional Capacity: Delay Your Lactate Inflection Point The factors affecting intermediate-distance performance. Hargreaves, M. & Hawley, J. A. Physiological bases of sports performance. (McGraw-Hill Australia, 2003). https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486619735505-ESD0YAK9JOFCHOJGGW4S/image-asset.jpeg Blog - Maximising Functional Capacity: Delay Your Lactate Inflection Point The change in muscle buffering capacity between individuals completing sprint interval training compared to those completing steady state endurance training between pre and post-training states. Edge et al. 2006 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486619754400-MJIDMEXBDQ18REB2EBXC/image-asset.png Blog - Maximising Functional Capacity: Delay Your Lactate Inflection Point Lactate transport improvement after 7 weeks of run training consisting of 6x1.5 min @ 112% VO2 max with 3 min recovery. Pilegaard et al. 1993 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486619778352-KUUGEAKP43H7XIY0MFXR/image-asset.png Blog - Maximising Functional Capacity: Delay Your Lactate Inflection Point Six sessions of sprint training (repeated 30s Wingate tests) over a 2 week period.Aerobic enzyme activity is improved post-training. Gibala et al. 2005 https://metsperformance.com/blog/vo2-max-the-key-to-unlocking-your-aerobic-engine monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486618447959-T8ADHS329OYG2OHQTIWX/image-asset.jpeg Blog - VO2 Max: The Key to Unlocking Your Aerobic Engine https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486615927483-BB4LL6G4YO5ELGVPLW43/image-asset.png Blog - VO2 Max: The Key to Unlocking Your Aerobic Engine Source https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486616034798-G02FNOMGCATER94OOUH3/image-asset.png Blog - VO2 Max: The Key to Unlocking Your Aerobic Engine Source: Powers, S. & Howley, E. Exercise Physiology: Theory and Application to Fitness and Performance. (McGraw - Hill Educations, 2012) Ch19 Fig 19.6. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486616184570-QF6GM7FTX6NC5MAP9462/image-asset.jpeg Blog - VO2 Max: The Key to Unlocking Your Aerobic Engine https://metsperformance.com/blog/the-7-core-components-of-successful-endurance-performance-an-overview monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486435626863-XJU4F7YXJHUHDST2A56B/image-asset.jpeg Blog - The 7 Core Components of Successful Endurance Performance: An Overview. https://metsperformance.com/blog/tag/FTP monthly 0.5 https://metsperformance.com/blog/tag/Training+Zones monthly 0.5 https://metsperformance.com/blog/tag/Lactate monthly 0.5 https://metsperformance.com/blog/tag/vo2+max monthly 0.5 https://metsperformance.com/blog/tag/VO2+Max monthly 0.5 https://metsperformance.com/blog/tag/Athlete monthly 0.5 https://metsperformance.com/blog/tag/Dehydration monthly 0.5 https://metsperformance.com/blog/tag/Base+Training monthly 0.5 https://metsperformance.com/blog/tag/Recovery monthly 0.5 https://metsperformance.com/blog/tag/HIIT monthly 0.5 https://metsperformance.com/blog/tag/Training monthly 0.5 https://metsperformance.com/blog/tag/Rest monthly 0.5 https://metsperformance.com/blog/tag/Aerobic monthly 0.5 https://metsperformance.com/blog/tag/Economy monthly 0.5 https://metsperformance.com/blog/tag/Kona monthly 0.5 https://metsperformance.com/blog/tag/Work monthly 0.5 https://metsperformance.com/blog/tag/Fibre monthly 0.5 https://metsperformance.com/blog/tag/Endurance monthly 0.5 https://metsperformance.com/blog/tag/Muscle monthly 0.5 https://metsperformance.com/blog/tag/hiit monthly 0.5 https://metsperformance.com/blog/tag/Bike monthly 0.5 https://metsperformance.com/blog/tag/Threshold monthly 0.5 https://metsperformance.com/blog/tag/METS+Performance monthly 0.5 https://metsperformance.com/blog/tag/Cycling monthly 0.5 https://metsperformance.com/blog/tag/Triathlon monthly 0.5 https://metsperformance.com/blog/tag/Nutrition monthly 0.5 https://metsperformance.com/blog/tag/Lactic+Acid monthly 0.5 https://metsperformance.com/blog/tag/Road monthly 0.5 https://metsperformance.com/blog/tag/Heat+Stress monthly 0.5 https://metsperformance.com/blog/tag/Detraining monthly 0.5 https://metsperformance.com/blog/tag/Perf monthly 0.5 https://metsperformance.com/blog/tag/Biomechanics monthly 0.5 https://metsperformance.com/blog/tag/Carb monthly 0.5 https://metsperformance.com/blog/tag/Overtraining monthly 0.5 https://metsperformance.com/blog/tag/LIP monthly 0.5 https://metsperformance.com/blog/tag/Heat monthly 0.5 https://metsperformance.com/blog/tag/Heat+Exhaustion monthly 0.5 https://metsperformance.com/blog/tag/Running monthly 0.5 https://metsperformance.com/blog/tag/Fat monthly 0.5 https://metsperformance.com/blog/tag/Performance monthly 0.5 https://metsperformance.com/blog/tag/Sport+Science monthly 0.5 https://metsperformance.com/blog/tag/Strength+%26+Conditioning monthly 0.5 https://metsperformance.com/blog/tag/Strength monthly 0.5 https://metsperformance.com/blog/tag/Anaerobic monthly 0.5 https://metsperformance.com/blog/tag/Interval monthly 0.5 https://metsperformance.com/privacy-policy daily 0.75 2017-05-24 https://metsperformance.com/mathias-carlsson daily 0.75 2017-02-13 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486965172574-PONUUL5JU1Q6IKTYMF0Z/image-asset.jpeg Mathias Carlsson https://metsperformance.com/hannah-blanchett daily 0.75 2017-02-13 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1486964596501-9VNNDFPJO1Y4YV89HXOQ/Hannah+Blanchett Hannah Blanchett https://metsperformance.com/resting-metabolic-rate-rmr daily 0.75 2025-11-03 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/01a32891-d5a8-43f3-a72a-0b3b0ec0aa6a/Resting+Metabolic+Rate+Test+Melbourne.jpg Resting Metabolic Rate (RMR) https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/c783b811-dab0-4906-abb9-accf317e6f4d/RMR+report+1.png Resting Metabolic Rate (RMR) - 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METS Performance Consulting and Deakin have a longstanding partnership working collaboratively on a range of offerings including personalised content for high school students. METS offers direct access to Deakin’s exercise and sport science world-class facilities that rival those within industry. They have some of Australia’s most advanced sports facilities and technology including a climate chamber that can simulate extreme temperatures, humidity and altitude, a 3D Gait lab, a 40-metre running track with inbuilt force plates that measures the impact of running, specialist equipment for biomechanics and much more. *ShanghaiRanking's Global Ranking of Sport Science Schools and Departments 2017, 2021 and 2022 https://metsperformance.com/metabolic-testing daily 0.75 2026-03-25 https://metsperformance.com/inbody-scan daily 0.75 2025-11-03 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/2b64db00-aaab-46d4-a10e-b263968a62c0/InBody-Scan-Melbourne.png Body Composition Scan https://metsperformance.com/vo2-max-testing/richmond daily 0.75 2024-11-20 https://metsperformance.com/vo2-max-testing/south-yarra daily 0.75 2024-11-20 https://metsperformance.com/vo2-max-testing/st-kilda daily 0.75 2024-11-20 https://metsperformance.com/vo2-max-testing/fitzroy daily 0.75 2024-11-20 https://metsperformance.com/vo2-max-testing/camberwell daily 0.75 2024-11-20 https://metsperformance.com/resting-metabolic-rate-rmr/richmond daily 0.75 2024-11-20 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/043468f2-1eca-4fc1-8b09-1035c911dc5a/307763045_410524791259770_2956230542690331714_n.jpg Resting Metabolic Rate Testing Richmond https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/c783b811-dab0-4906-abb9-accf317e6f4d/RMR+report+1.png Resting Metabolic Rate Testing Richmond - Make it stand out Example RMR report page 1. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1730168525294-VMOBGOFX2DOEP9J7E6B3/RMR+report+2.png Resting Metabolic Rate Testing Richmond - Make it stand out Example RMR report page 2. https://metsperformance.com/resting-metabolic-rate-rmr/south-yarra daily 0.75 2024-11-20 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/043468f2-1eca-4fc1-8b09-1035c911dc5a/307763045_410524791259770_2956230542690331714_n.jpg Resting Metabolic Rate Testing South Yarra https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/c783b811-dab0-4906-abb9-accf317e6f4d/RMR+report+1.png Resting Metabolic Rate Testing South Yarra - Make it stand out Example RMR report page 1. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1730168525294-VMOBGOFX2DOEP9J7E6B3/RMR+report+2.png Resting Metabolic Rate Testing South Yarra - Make it stand out Example RMR report page 2. https://metsperformance.com/resting-metabolic-rate-rmr/st-kilda daily 0.75 2024-12-12 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/043468f2-1eca-4fc1-8b09-1035c911dc5a/307763045_410524791259770_2956230542690331714_n.jpg Resting Metabolic Rate Testing St Kilda https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/c783b811-dab0-4906-abb9-accf317e6f4d/RMR+report+1.png Resting Metabolic Rate Testing St Kilda - Make it stand out Example RMR report page 1. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1730168525294-VMOBGOFX2DOEP9J7E6B3/RMR+report+2.png Resting Metabolic Rate Testing St Kilda - Make it stand out Example RMR report page 2. https://metsperformance.com/resting-metabolic-rate-rmr/fitzroy daily 0.75 2024-11-20 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/043468f2-1eca-4fc1-8b09-1035c911dc5a/307763045_410524791259770_2956230542690331714_n.jpg Resting Metabolic Rate Testing Fitzroy https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/c783b811-dab0-4906-abb9-accf317e6f4d/RMR+report+1.png Resting Metabolic Rate Testing Fitzroy - Make it stand out Example RMR report page 1. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1730168525294-VMOBGOFX2DOEP9J7E6B3/RMR+report+2.png Resting Metabolic Rate Testing Fitzroy - Make it stand out Example RMR report page 2. https://metsperformance.com/resting-metabolic-rate-rmr/camberwell daily 0.75 2024-11-20 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/043468f2-1eca-4fc1-8b09-1035c911dc5a/307763045_410524791259770_2956230542690331714_n.jpg Resting Metabolic Rate Testing Camberwell https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/c783b811-dab0-4906-abb9-accf317e6f4d/RMR+report+1.png Resting Metabolic Rate Testing Camberwell - Make it stand out Example RMR report page 1. https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1730168525294-VMOBGOFX2DOEP9J7E6B3/RMR+report+2.png Resting Metabolic Rate Testing Camberwell - Make it stand out Example RMR report page 2. https://metsperformance.com/metabolic-testing/richmond daily 0.75 2024-12-08 https://metsperformance.com/metabolic-testing/south-yarra daily 0.75 2024-12-12 https://metsperformance.com/metabolic-testing/st-kilda daily 0.75 2024-12-12 https://metsperformance.com/metabolic-testing/fitzroy daily 0.75 2024-12-12 https://metsperformance.com/metabolic-testing/camberwell daily 0.75 2024-12-12 https://metsperformance.com/inbody-scan/richmond daily 0.75 2025-01-15 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/2b64db00-aaab-46d4-a10e-b263968a62c0/InBody-Scan-Melbourne.png Inbody Body Composition Scan Richmond https://metsperformance.com/inbody-body-composition-scan-south-yarra daily 0.75 2025-01-15 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/2b64db00-aaab-46d4-a10e-b263968a62c0/InBody-Scan-Melbourne.png Inbody Body Composition Scan South Yarra https://metsperformance.com/inbody-body-composition-scan-st-kilda daily 0.75 2025-01-15 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/2b64db00-aaab-46d4-a10e-b263968a62c0/InBody-Scan-Melbourne.png Inbody Body Composition Scan St Kilda https://metsperformance.com/inbody-body-composition-scan-fitzroy daily 0.75 2025-01-15 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/2b64db00-aaab-46d4-a10e-b263968a62c0/InBody-Scan-Melbourne.png Inbody Body Composition Scan Fitzroy https://metsperformance.com/inbody-body-composition-scan-camberwell daily 0.75 2025-01-15 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/2b64db00-aaab-46d4-a10e-b263968a62c0/InBody-Scan-Melbourne.png Inbody Body Composition Scan Camberwell https://metsperformance.com/shop daily 0.75 2025-01-27 https://metsperformance.com/shop/polar-h10-heart-rate-monitor-10-kit monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/589286b53e00be6ae883e566/1705446928565-RLXXHPN8GA6J22BD0USE/Polar-H10-10-Kit.jpg Shop - 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