In sports, we monitor speed, volume, and heart rate, but often overlook the most trainable asset.
Muscle Oxygen data can make you a better athlete
PUT physiology first
Fick equation (CO = VO2/AVO2diff)
LUNGS
Deliver O2 to the muscles and remove CO2 from the body.
Heart
Supply the muscles with the necessary oxygen and nutrients to perform the activity
Muscles
O2 supply is crucial for optimal performance and preventing fatigue during exercise.
Learn muscle oxygen & your benefits
fastest sport test
Forget about masks and laboratories.
Here's how to perform the easiest fitness test, based on muscle oxgyen.
improve your training
Day in the life of an athlete.
Taking you through a muscle oxygen training diary with tips and tricks from professionals.
How muscles work
Why muscles need oxygen.
Deep dive into the physiology of your muscles' oxygen consumption.
TYPICAL MEASUREMENT
Testing is an important part of the screening process:
- It gives an accurate picture of fitness
- An indication of appropriate starting intensities
- A baseline for goal-setting
- Assistance in group fitness recommendations
Beep test
Multi stage running fitness test, also known as pacer test.
Running 20 meters back and forth, keeping time with beeps.
Difficulty increases by making time between beeps shorter every minute.
Cooper test
12 minute running fitness test.
Run as far as possible in 12 minutes, pacing is key.
FTP Test
Functional Threshold Power-test, evaluating your cycling fitness.
The average power you can push for 1 hour, or the estimated power you can push for 1 hour by multiplying your 20min power*0,95
Ramp test
A test with gradually increasing intensity used to determine thresholds.
assessments can be done based on power, speed or any other systematically increasing output metric, allowing a broad range of sports applications.
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We made fitness testing easy
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Select test
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Test style
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Positioning
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Guided test
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ramp phase
From test to Training
Now transfer all this new information directly into our day to day training
Train.Red Sensor
Positioned on the upper leg
Zwift to control
As visualisation and a way to control the intensity
Train.Red APP
To guide you through the test
Typical training
Goal
What is your goal of the session?
This is essential for the athlete, aswell as the coach to improve.
Typical training day
warm up basics
Every trainings session, should start with a warming-up. During a warm-up it is important that your body is ready for the coming intensity.
Warm-up
Improved
A better warming-up, is the warming-up that increases the oxygenation in the muscle, without fatiguing the muscle.
Warm-up
Example
Filip's warm-up protocol starts with a warmup, second part is the race
pace intense segment, aimed to elevate body temperature and enhance blood flow. Following up by a cooldown:
- 10-minute easy spin at 140W,
- three 2-minute bursts at 95%
- 7-minute easy pedaling
Warm-up
the Science
A severe warm-up reduces mean-power output. The warm-up intesity and its effect on glycontic engery prdouction are imporatn to consider for e.g. Sprint Performance. More information on scientific level is available on our website.
Typical Training Day
Pacing and intensity
We know how to do an incremental test with the sensors, but you can use this exact same information during your workouts, in real time.
A traditional training program precribes output metrics or heartrate, but you can actually be more accurate with our physiological data.
Instead of 3x12 squats with 80kg or 3x20 mins at threshold power use your muscles to guide this load.
Pacing & Intensity
Personal
HowI’m personally using the Train.Red data, is for intensity control.
Aim at 15-20 hrs a week of training.
Polarized approach: 80% relatively easy and 20% hard.
Pacing and intensity
Breaking 2
Great example of how to use physiological data
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Strength example pacing
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Test results
Smart rest
Resting basics
Smart rest
Rest feature
Smart rest guide
Simple baseline test
Trainingsplan
warm up
pacing
Smart rest
Intro Physiology/SMO2
Intro
Intro Physiology/SMO2
Muscle Function
Intro Physiology/SMO2
Muscle Metabolism Energy systems
Intro Physiology/SMO2
Cardiovascular system
Intro Physiology/SMO2
NIRS explained
Intro Physiology/SMO2
Dynamics
Muscle Oxygen Course
Train.Red's comprehensive Basic Muscle Oxygen Course, designed to provide an in-depth understanding of muscle oxygenation and its application in training. This 100-minute course is packed with webinar-style video content, informative handouts, and practical examples from us as well as our partners.
In the introduction, we start with a brief preface to set the stage for the course. You'll get introduced to the key concepts and objectives of the course, followed by a quick overview of the course structure.
Moving on to Muscle Oxygen (SmO2) basics, you'll learn the fundamental principles of muscle oxygenation physiology. You'll understand the basics of SmO2 and its significance.
Next, we cover the overall use of the Train.Red sensor. You'll discover how to measure and learn how to interpret and utilize the data from the Train.Red sensor effectively.
For exercise testing, you'll explore the standard protocols, understand the correct placement of sensors for accurate measurements, review the physiological principles underpinning exercise testing, and learn how to generate and interpret reports with practical examples.
Moving from the basics and testing to your day-to-day training, we’ll cover warming-up, intensity control, and personalized recovery based on SmO2. Learn strategies to enhance your warm-up routine, grasp the significance of pacing during training and racing, and maximize the effectiveness of your training with the ideal rest duration.