We couldn't believe it had taken us this long to go more in-depth about Fraction of Expired Oxygen and how it tells us some really great insights into how best to attack your training post VO2max test. We discuss what it is, the trends we see and more in an episode that covers off one of the most important metrics we look at in the testing data.

Luke talks about an increasingly more popular supplement, Beta-Alanine and the possible impacts on performance that it might have.

We came across a really great instagram page (@labratrundown) who's doing some cool research on all of the super shoes out there including the famous or arguably infamous Nike Vaporfly's. We discuss the findings of a recent set of testing and chat about our thoughts on the piece of equipment that has had the endurance world talking for a few years now.

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Great session, if we're talking race specificity this is pretty much spot on for a half/full distance marathon runner. Nick and Luke discuss how they might alter the session for different purposes, and talk about why it's a great session to begin with.

A great question came through to us via instagram asking about strategies to optimise triathlon training. Can you have week to week changes in focus (i.e. Week 1 = 4 Swim, 1 Bike, 2 Run. Week 2 = 2 Swim, 4 Bike, 3 Run etc)

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EPISODE 150 is HERE!

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Another session sent in by one of our listeners, what does it do well and what could be improved? Check out the session below and then listen to our thoughts:

Luke and Nick answer a question about Ultra running in this episode and what the main goal should be for events lasting 6hours and more. Is it purely to be better at using Fats as a fuel source? Is it worth doing Threshold, Tempo or even VO2max work? here our thoughts in this episode.

In a follow up to our discussion on threshold based training last week, here's a perfect example of a session that executes this aspect of our physiology really well. One of our listeners sent in the following:

A few great questions sent in recently asking if going to Zone 2 ONLY training is a good idea in a base phase and what the difference between VO2 and Threshold sessions are. here our thoughts on this episode on both topics and how we process these decisions for building training programs.