VO2max
Cooper 12-Minute Run Test: Protocol and VO2max Estimation
Most first-time testers blow pace by minute 7 and lose 200m. Track setup, the real VO2max formula, and age-sex norms in one field protocol.
Heart Rate Training Zones Complete Guide: Zones 1-5 Application
Zone 2 sits at 60-70% HRmax, Zone 4 at 80-90%. See the %HRmax, %VO2max, and lactate ranges for all 5 zones, plus how strength athletes train each one.
Altitude Training Mask Effectiveness: Does It Really Simulate Altitude?
Scientific analysis of altitude training masks vs real altitude hypoxia. What the research actually shows about VO2max, ventilatory drive, and hypoxic.
How to Do the Beep Test (20m Shuttle Run): VO2max Estimation
Not sure which pace to hold at each beep test level? Get the pace table, VO2max formula, position-specific norms, and scoring errors to avoid.
Heat Acclimation Effects on Endurance Performance: Evidence Review
After 10-14 days of heat acclimation, plasma volume climbs 4-12% and VO2max improves while core temperature drops. Here is the evidence-based protocol.
Blood Lactate Threshold and Endurance Performance
Step-test protocols for locating LT1 and LT2, what each threshold means physiologically, and how to turn lactate values into endurance training zones.
Altitude Training and Sea-Level Performance: Evidence Review
VO2max and lactate threshold gains from altitude camps don't always transfer to sea level. The mechanisms, optimal protocols, and when it's worth it.