Course

In sports, we monitor speed, volume, and heart rate, but often overlook the most trainable asset.

our muscles

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

From test to Training

Now transfer all this new information directly into our day to day training

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.