Critical Oxygen

By Philip Batterson, Ph.D.

We teach athletes and coaches how to optimize their physiology and maximize their endurance potential! By speaking to experts with backgrounds in research, coaching, nutrition, and physiological testi... more

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FAQs about Critical Oxygen:

How many episodes does Critical Oxygen have?

The podcast currently has 96 episodes available.

Critical Oxygen episodes:

January 02, 2024 Is polarized training the best type of training? | #19 ft. Jonah Rosner CSCS, M.Sc.
In this episode, Phil and Jonah discuss the concept of polarized training and whether it is the best approach for all athletes. They start by recapping Jonah's experience at the New York Marathon and the inspiring culture of running. They then define polarized and pyramidal training and discuss the importance of specificity in training. The conversation shifts to the periodization of training intensity distribution and the role of technology in monitoring training. They emphasize the pitfalls of overtraining and the benefits of individualized coaching.
TAKEAWAYS
1) Polarized training may not be the best approach for all athletes and all phases of training.
2) Specificity is key in training for endurance events, and training at race-specific intensities is important for optimal performance.
3) Periodizing training intensity distribution based on the phase of training and individual goals is crucial for success.
4) Technology can be a useful tool in monitoring training intensity, but it should be used in conjunction with other factors such as physiological response and performance output.
5) Individualized coaching can help athletes navigate the complexities of training and optimize their performance.
Enjoy!
Great paper discussing training intensity distributions - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10641476/
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Jonah on Instagram - https://www.instagram.com/jonah_jarperformance
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE
00:00 Introduction and New York Marathon Recap
03:00 The Culture of Running and Community Support
08:00 Understanding Polarized and Pyramidal Training
13:00 The Importance of Specificity in Training
20:00 Periodizing Training Intensity Distribution
25:00 The Role of Technology in Monitoring Training Intensity
29:00 The Pitfalls of Overtraining and the Benefits of Individualized Coaching
31:00 Summary and Closing Remarks
...more
33min
December 28, 2023 How to Set up Your Offseason to Maximize your Racing! | #18 ft. Aaron Geiser
In this episode, Aaron and I discuss recent Ironman races and the importance of the off-season. We highlight Chelsea Sodaro's performance in the Ironman World Championship and Dan Plews victory in the California Ironman. We also discuss the impact of separate Ironman World Champ races on participation and vendor presence. The conversation then shifts to the off-season, with a focus on taking time off, incorporating strength training, and building a solid foundation for the upcoming season. We emphasize the importance of maintaining the fun factor in training and the benefits of strength training for bone health and injury prevention. We also discuss the value of engaging in winter sports for variety.
In this episode, we discuss winter training, cross country skiing, and the challenges of cold weather. We also talk about off-season training, injury management, and the base building phase. The importance of training intensity and variety is emphasized, as well as finding entertainment in aerobic workouts. Aaron hosts a long Zwift ride every Saturday at 8am EST!
TAKEAWAYS
Off-season training is crucial for building a solid foundation for the upcoming season.
Taking time off and incorporating strength training are important aspects of the off-season.
Maintaining the fun factor in training is essential for long-term consistency and enjoyment.
Strength training is beneficial for bone health and injury prevention.
Enjoying these podcasts, subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Aaron on Instagram - https://www.instagram.com/triageiser/
OUTLINE
00:00 Introduction and catching up
01:19 Discussion on Chelsea's performance in the Ironman World Championship
04:03 Impressive performance by Lucy Charles Barkley
05:17 Dan Plews victory in the California Ironman
08:33 Impact of separate Ironman races on participation and vendor presence
10:50 Transitioning to the off-season
19:46 Taking time off and incorporating strength training
25:08 Building a solid foundation for the upcoming season
26:34 Balancing swim, bike, and run training
28:29 Maintaining the fun factor in training
32:23 Importance of strength training for bone health and injury prevention
35:12 Incorporating lateral and twisting movements
39:00 Engaging in winter sports for variety
42:12 Winter Training and Cross Country Skiing
43:13 Challenges of Cold Weather
44:27 Off-Season Training and Injury Management
45:23 Base Building Phase
46:15 Training Intensity and Variety
50:02 Importance of Variety in Training
51:25 Finding Entertainment in Aerobic Workouts
52:20 Zwift Ride and Interactive Training
54:24 Making the Podcast More Interactive
...more
57min
December 21, 2023 Using EWOT to improve your endurance performance!? | #16 ft. Andy St. Germain
Welcome to the Critical Oxygen Podcast! In this episode Andy St. Germain and I talk about exercise with oxygen therapy (EWOT) and it's uses for interval training, recovery, and everything in between, enjoy!
Enjoying these podcasts? Subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Andy on Instagram - https://www.instagram.com/andyst.germain/
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:00 - Introduction to Exercise with Oxygen Therapy (EWOT)
1:18 - Understanding EWOT
3:03 - Health Benefits of EWOT
6:51 - EWOT for Performance
8:27 - Speculating on Performance Enhancement
13:01 - Exploring Hypoxic Techniques
16:55 - Mechanisms and Potential Implications
20:01 - Comparing EWOT with Hyperbaric Oxygenation
21:25 - Recovery and Performance in CrossFit
22:32 – Exploring Oxygen Utilization
23:14 – Balancing Enthusiasm and Caution
24:32 – Implementing EWOT Strategically
26:38 – Enhancing Performance with EWOT
30:09 – Heat Training and Hemoglobin Levels
33:21 – Cautionary Notes and Long-Term Effects
37:23 – Long-Term Implications and Consistency
39:05 – Concluding Thoughts and Future Explorations
...more
40min
December 19, 2023 What is physiological durability/resilience? | #15 ft. Jonah Rosner CSCS, M.Sc.
Welcome to the Critical Oxygen Podcast! In this episode Jonah Rosner, MS, CSCS, and I talk about durability/resilience in endurance sports. We explore how to test resilience, metrics to monitor resilience, like using heart rate decoupling during marathons, and much more!
Enjoying these podcasts? Subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Interested in reading more, check out the durability paper we discuss in the episode - https://pubmed.ncbi.nlm.nih.gov/37606604/
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Jonah on Instagram - https://www.instagram.com/jonah_jarperformance
Interested in testing, courses, or other long form content? Check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:00 - Introduction to Resilience
1:00 - Scaling a Physiology Assessment Business
3:00 - Remote Physiology Testing Models
6:00 - Remote Testing Implementation
9:00 - Limitations of Traditional Metrics
12:00 - Dynamic Nature of Critical Power
15:00 - Factors Influencing Durability
18:00 - Testing Durability in Athletes
21:00 - Resilience Testing Methodologies
24:02 – What can we learn from Durability
24:25 – Decoupling Metrics
26:49 – Training Specificity and Environmental Factors
31:16 – Training for Durability
41:42 – Economy and Training Variety
47:53 – Periodization and Specificity in Training
...more
49min
December 14, 2023 How to properly fuel your endurance training? | #14 ft. Aaron Geiser
Welcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about various aspects of substrate utilization in athletic performance. What substrates are being oxidized at different intensities, the impact of carbohydrate intake on GI distress, nuances in utilization, and the advantages of training adaptations. We also discuss the significance of personalized nutrition, fueling strategies, and emphasize the need for informed and tailored approaches for optimal athletic performance.
Enjoy!
Don't forget to subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Aaron on Instagram - https://www.instagram.com/triageiser/
OUTLINE:
00:00 – Introduction to Substrate Utilization
01:12 – Meta-Analysis on GI Distress in Endurance Races
02:21 – Carbohydrate Consumption and GI Distress
04:00 – Uncertainties in Carbohydrate Absorption
05:03 – Nuances in Carbohydrate Utilization
07:02 – Training Adaptations and Fuel Sources
11:00 – Fat Max: Clarification on Fat Oxidation
14:08 – Benefits of Zone 2 Training
17:05 – Mitigating Inflammation and Adaptation
20:08 – Individual Variability in Fuel Requirements
22:21 – Importance of Metabolic Testing
23:33 – Experimenting with Substrate Utilization
25:19 – Adjusting Athlete Nutrition
27:51 – Managing Carbohydrate Absorption
30:03 – Fat Adaptation for Endurance
31:56 – Consequences of Calorie Deficits
37:21 – Nutrition Protocols for Training
41:13 – Personalized Carbohydrate Intake
42:57 – Fat Adaptation and Performance
44:36 – Fasted State Exercise and Carbohydrate Intake
47:59 – Post-Workout Refueling Strategy
53:16 – Approaches to Carbohydrate Intake
54:52 – Balancing Fuel Sources and Body Composition
1:00:04 – Understanding Macronutrients and Caloric Balance
1:03:28 – Challenges in Tracking Fresh Foods
1:05:09 – Exercise, Health, and Nutritional Awareness
...more
1h 8min
December 07, 2023 How to Use Technology in Endurance Training | #12 ft. David Mehlman
Welcome to the Critical Oxygen Podcast! In this episode David Mehlman and I discuss the use of technology to optimize your training and how he is using these principles to maximize his performance!
A bit about David: David Mehlman is an entrepreneur, investor, and avid endurance athlete. Throughout his career, David has worked in sell-side equity research, for a multi-billion-dollar equity hedge fund, and as an early-stage investor focused on the consumer and technology sectors. His love of data led him to explore the subject of quantitative analysis and assessment in sport and his own performance.
Enjoying these podcasts? Subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow David on Instagram - https://www.instagram.com/dmehlo/
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:00 - Introduction to the Podcast and Guest
0:35 - David's Marathon Journey and Introduction
2:00 - Transition to Endurance Sports and First Triathlon
6:05 - Evolution of Training and Optimization
8:00 - Philosophy of Maximizing Potential and Capacity Utilization
10:53 - Comparisons and Misconceptions in Training
15:42 - Technology's Role in Calibration and Recovery
19:33 - Importance of Easy Runs and Stress-Rest Balance
22:10 - The Impact of Stress on the Body
23:05 - Acute vs. Chronic Stress in Running
23:30 - Physiological Characteristics in Training
24:00 - The Cyclical Nature of Training
25:15 - Micro Sine Waves in Training
26:00 - The Fallacy of Predicting Race Outcomes
27:00 - Willingness vs. Physiological Adaptations
28:30 - The Fallacy of Proving Fitness in Workouts
30:00 - Input Metrics vs. Output Metrics
33:00 - Stressing the Body for Adaptations
36:00 - The Pitfalls of Chasing Output Metrics
38:00 - The Danger of Data Misinterpretation
41:00 - Data as a Guide, Not Gospel
43:01 - Heart Rate as a Crucial Internal Variable
43:46 – Importance of Heat Adaptation and External Conditions
43:52 – Adjusting Pace Based on Heart Rate
44:04 – Managing Stress and Blood Flow
44:23 – Seasonal Considerations in Workouts
45:23 – Monitoring Cardiac Drift
46:05 – Achieving Negative Cardiac Drift
47:00 – Importance of Limiter Testing
48:13 – Specificity in Training Metrics
51:38 – Personalization and Goals
53:51 – Physiological Profiling and Testing
54:25 – Running Community and Support
...more
55min
December 05, 2023 Physiological Assessment for Crossfit Athletes | #11 ft. Andy St. Germain
Welcome to the Critical Oxygen Podcast! In this episode Andy St. Germain and I talk about how and why you should be doing physiological assessment for Crossfit athletes!
Enjoying these podcasts? Subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Andy on Instagram - https://www.instagram.com/andyst.germain/
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:05 - Introduction to Physiological Assessment in CrossFit
0:34 - The Role of Physiological Assessment in Training
1:53 - Three Tiers of Assessment
2:43 - Table Test for Joint Range of Motion
4:07 - Moxie Test for Physiological Capabilities
5:32 - Generic Work Capacity and Strength Exercises
6:48 - Individualized Approach to Assessment
8:41 - Importance of Efficient Movement
10:13 - Rip Test and Its Insights
13:00 - Monitoring THB and Respiratory System
17:46 - Breath Work Training
19:11 - Identifying the Main Limiter
20:57 – Psychological Aspects of CrossFit
21:13 – Moxy and Near Infrared Spectroscopy Devices
22:09 – Importance of SMO2 and THB
23:05 – Comparison with 4-1 Test
24:04 – Identifying Physiological Limiter
25:10 – Strengthening the Heart
26:02 – Assembly Line Metaphor
27:01 – Constant Fluctuation and Limiter Addressing
28:36 – Progression through Limiter Focus
30:29 – Impact of Identifying Limiters in CrossFit
32:20 – Individual Capacities Assessment
35:42 – Challenges of CrossFit Programming
38:06 – Simplification through Limiter Focus
39:04 – Enjoyment vs. Program Repetition
39:15 – Understanding Energy Systems for Programming
40:11 – Complexity in CrossFit Programming
41:49 – Individualizing Training for Performance
43:10 – Challenges of CrossFit Season and Programming
46:23 – A/B Week Approach for Programming
47:31 – Periodization and Maintaining Progress
50:02 – Micro-Bulk Approach in CrossFit Programming
51:19 – Importance of Testing and Iteration
...more
52min
November 30, 2023 Why you should bring your pillow to your next race! | #10 ft. Aaron Geiser
Welcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about his half ironman race performance, how to avoid race day mistakes, and why sleeping well can increase your race day performance!
Enjoying these podcasts? Don't forget to subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Aaron on Instagram - https://www.instagram.com/triageiser/
OUTLINE:
0:00 – Introduction
0:23 – Race Recap: Augusta 70.3
4:30 – Pre-Race Preparations
8:03 – Internal vs. External Locus of Control
9:18 – The Importance of Bringing Your Own Pillow
11:15 – Race Day: The Swim
12:21 – Race Day: The Bike
17:33 – Pushing Through Discomfort
20:53 – Learning from Mistakes
22:58 – Race Performance Summary
23:34 – Qualification for World Championships in New Zealand
24:03 – Planning and Optimization for Upcoming Races
26:03 – Preparing for Upcoming Races
27:32 – Emphasizing Endurance Work and Strength Training
29:22 – Varying Threshold Training for Different Race Distances
30:38 – The Importance of Specificity in Training
31:45 – The Dynamic Nature of Threshold Power
33:01 – The Value of Individualized Thresholds
34:11 – Factors Affecting Daily Performance
35:59 – The Art of Coaching and Adjusting Workouts
37:29 – Challenges of Obtaining Physiological Testing
38:11 – The Role of a Coach in Interpreting Data
45:21 - The Role of Testing in Performance
46:02 - The Complexity of Testing
47:20 - Understanding Athlete Needs
47:56 - Communicating Results
48:47 - Optimal Testing Conditions
50:04 - Utilizing Data
51:05 - Outro
...more
53min
November 26, 2023 How Researchers Define Zones (including zone 2) | #1 ft. Dr. Robert Jacobs
Welcome to the Critical Oxygen Podcast! In this episode Dr. Robert Jacobs and I talk about how we started to work together, why we decided to go into academia, the benefits of proper training, and the physiological training plan.
Enjoy!
Enjoying these podcasts, subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:00 - Introduction
0:23 – How Dr. Jacobs and I met: the origin story!
9:26 – The podcasts goals
10:05 – Dr. Jacobs background: why researchers choose academia?
15:00 – On optimizing performance
17:48 – Scientific communication is key!
19:06 – Thoughts on altitude training
20:14 – Differences between males and females
23:55 – More podcast goals
25:25 – Sensationalizing science in media
28:27 – Damage plus rest equals improvement
30:48 – Is your psychology ruining your training?
31:50 – How to combat a sedentary lifestyle
34:20 – The definitive zone 2
39:03 – How to determine physiological intensity domains
42:11 – Are there three legitimate thresholds?
45:23 – Are thresholds occurring at the same intensity? No but who cares?!
46:49 – The physiological training plan
49:00 - Outro
...more
53min
November 26, 2023 How to Optimize Your Endurance Training | #3 ft. Jonah Rosner
Welcome to the Critical Oxygen Podcast! In this episode Jonah Rosner, MS, CSCS, and I talk about how we met, Jonah's current training, and the how we use technology to assess physiology.
Enjoy!
Enjoying these podcasts, subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Jonah on Instagram - https://www.instagram.com/jonah_jarperformance
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:00 – Introduction/How we met
2:22 – Jonah’s Background
5:32 – Portable physiology technology
6:32 – How to optimize your training
7:50 – How Jonah tracks his physiology
11:50 – Casual 27 mile days
12:24– Is Jonah an Ultra Runner?
15:08 – Is more muscle better for long races?
15:52– Lighter does not equal faster!
17:18 – Why are elite marathoners so light?
18:34 – How is 28 miles impacting you?
20:26 – Why you are stagnant!
22:32 – Controlled Variability!
23:08– What are our biases?
25:04 – Strong = Fast
25:48 – Is there a stress cap?
26:30 – How to use physiological testing to plan your training
28:36 – Why our bodies adapt to stress
30:34 – Stop using cookie cutter training plans!
31:22 – Polarized vs pyramidal training
34:54 – Physiological Zoning: Are there three thresholds?
38:32 – Stop guessing at your training! Do a physiological Test!
39:58 - Outro
...more
42min

FAQs about Critical Oxygen:

How many episodes does Critical Oxygen have?

The podcast currently has 96 episodes available.

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