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Input Performance PNOE Metabolic Analyser measuring Health & Performance with Nutrition and Training.

21/10/2026

What is your actual VO2 Max?

VO₂ Max is one of the strongest predictors of how long, and how well you’ll live.It’s also highly trainable.Here are 4 s...
20/10/2026

VO₂ Max is one of the strongest predictors of how long, and how well you’ll live.It’s also highly trainable.

Here are 4 sessions I use with athletes to push it up

1. Zone 5 / Zone 1 intervals: short, sharp efforts to hit the top end
2. Zone 4 / Zone 1 intervals: longer reps to build time near your ceiling
3. Norwegian 4x4: the classic, backed by years of research
4. 6–8 x 1,000m: race-specific work for runners and Hyrox athletes

One catch: these only work if your zones and paces are actually yours. Watch-estimated numbers are often way off, so you could be training too hard, or not hard enough.

Want your real VO₂ Max, heart rate zones and paces measured properly? DM me “TEST”

Save this for your next session 🔖

19/10/2026

Calories are personal.

It’s not an algorithm that works for everyone. Busy lives, busy training schedule, high level athletes.

If you’re trying to hit a weight goal and still wanting to perform in your sport, the calories and macros are vital to get right.

Your scale tells you one thing: how much you weigh. It doesn’t tell you how fit you are, how much you should be eating, ...
19/10/2026

Your scale tells you one thing: how much you weigh. It doesn’t tell you how fit you are, how much you should be eating, or whether your body is running properly.

These 3 numbers do.

VO₂ Max is the most oxygen your body can use. It’s one of the strongest predictors of how long you’ll live, and it’s trainable at any age.

Resting Metabolic Rate is how many calories you burn doing nothing. Most people build their whole diet on a calculator’s guess, and that guess is often off by 300–500 calories a day.

Fuel split is how much fat versus carbs you burn. It shows whether you’re fuelled properly long before the scale moves.

Same weight doesn’t mean same metabolism. If you’re training hard, eating well and still not seeing progress, it’s usually because you’re working off the wrong numbers.

19/10/2026

What really is your VO2 Max?

05/10/2026

What actually are your heart rate zones?

Your Garmin, Apple Watch or Whoop gives you zones, but where do they come from? Most wearables start with an estimate of your max heart rate (often a version of 220 minus age) and split it into percentages. Some adjust over time, but they’re still estimating, not measuring.

That estimate can be off by 10–20 bpm. Your watch says Zone 2, but you might really be in Zone 3, and you’ve been training in the wrong place for months.

Zones aren’t really about heart rate. They’re about what your body is doing at that intensity:

🟢 Zone 1–2: Mostly fat as fuel, easy breathing, can hold a conversation. This builds your aerobic base.

🟡 Zone 3: The grey zone. Harder than it feels, but not hard enough to drive big adaptations.

🟠 Zone 4: Around your threshold. Carbs take over, breathing gets heavy, and you can only hold it for so long.

🔴 Zone 5: Max effort. Short, sharp, and it hurts.

Your physiology sets the boundaries between zones, specifically your ventilatory or lactate thresholds. Two people of the same age can have completely different zones.

Your wearable is a great tool, but it’s only as good as the numbers you give it. A VO₂ Max test measures exactly where your thresholds sit. Plug those into your watch and every session has a real target.

📍 Input Performance, Wi******er.

05/10/2026

The goat 🏆

28/09/2026

If you don’t do any plyometrics, here is a great place to start.

If you’re a runner, plyometrics are a great way to increase tendon stiffness, reduce ground contact, create neural gains without adding bulk and increase injury risk!

Even including some of these in your warm up will help.

Save this and add it into your gym work or warm up pre run

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Winchester

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+447770243541

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