PLAY BETTER, FOR LONGER
The Program, Tested:
The athletes below were all participants of the spring 2025 program.
Each had a very strong athletic base and could proficiently run long distances.
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I asked them to test before the program and again immediately following the completion of the program.
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Additionally, I asked each athlete to attempt to do as much of the re-test in Gear 2 which is fully nasal breathing (inhale and exhale). This would showcase greater respiratory dexterity and mechanics, while not pushing themselves into zones that were less functional and less applicable to their primary activities.
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Not shown here are the strength increases and body composition each athlete achieved as well.​
We were looking or three things while testing:
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Pacing - the speed at which they can achieve a certain distance​
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Cardiovascular capacity - their heart rate during the session and average afterwards
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Run mechanics and effective gait pattern
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These are some foundational metrics that facilitate greater distances, faster paces and more efficient activities.​​​​​
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All three athletes finished the program with faster feet (their cadence or "steps per minute"), could do more work with less effort and could put down a faster pace.
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SHE WHO FOLLOWS THE PLAN, WINS!!!​
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Athlete A:
Start of Program:​
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Completion of Program:​
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Simply put, in the same 1 hour time-window, she ran further, faster, with less effort!
Garmin's algorithm even called out her progress!
1 hour test resulting in 1km further distanced covered. The pace for her re-test was faster by 30 seconds per KM. A cool representation of this athletes progression is also how Garmin considers her re-test as a Base effort, rather than Tempo, as it was when she first tested. This is a direct representation of her fitness capacity (heart rate zones) increasing.
Athlete B:
Start of Program:​
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Completion of Program:​
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This athlete tested and retested a local favorite, Wonder-Jacks. Despite her main priority during the program being increasing strength and injury prevention for big mountain missions, she saw a faster pace, despite having a lower heart rate. The strength and power showing up in quicker feet (increased cadence).
Athlete C:
Start of Program:​
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Completion of Program:​
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This athletes primary intentions were to train for an Ultra Marathon, building strength and speed meant increasing their cadence and ultimately their efficiency. They proceeded to PR their half marathon and completed their first Ultra Marathon shortly after the program.