Boost Your Performance with Personalised Training: Insights from a Groundbreaking 2025 Study

Hey there, endurance enthusiasts! Whether you’re a runner, cyclist, swimmer, or rower/kayaker, you’ve likely heard me harp on about the importance of testing your VO2 max and lactate thresholds. As a triathlon and running coach working at a Up N Adam Performance Training & Physiotherapy, I’ve seen firsthand how these metrics can transform your training. A recent paper from the Sports Medicine Journal (March 2025) titled "Changes in Cardiorespiratory Fitness Following Exercise Training Prescribed Relative to Traditional Intensity Anchors and Physiological Thresholds" by Samuel J. R. Meyler and colleagues backs this up with some compelling science. Let’s break it down and see why getting tested could be your ticket to unlocking peak performance.

What the Study Found

This systematic review and meta-analysis dug into how different ways of prescribing exercise intensity affect your cardiorespiratory fitness (CRF), specifically your VO2 max—the gold standard measure of aerobic capacity. The researchers compared two approaches:

1. Traditional Intensity Anchors (TRAD): These are the classic methods, like exercising at a percentage of your maximum heart rate or heart rate reserve. Think of those generic “65-85% of max heart rate” zones you see on treadmill screens or fitness apps.

2. Physiological Thresholds (THR): These are personalised zones based on your ventilatory or lactate thresholds—points where your body shifts gears metabolically, detectable through testing.

   
   

The results? Exercise prescribed using physiological thresholds (THR) outperformed traditional methods in boosting VO2 max. On average, the THR approach led to greater improvements in CRF, and a whopping 64% of people in the THR group saw their VO2 max increase beyond a meaningful threshold (one metabolic equivalent, or MET, roughly 3.5 mL/kg/min). In contrast, only 16% of those in the TRAD group hit that mark. That’s a game-changer—four times more people saw significant gains when training was tailored to their unique physiology.

Why This Matters to You

If you’re logging k's on the road, churning through laps in the pool, or powering down the river, you’re investing serious time and effort. But are you getting the most out of it? The study shows that a one-size-fits-all approach—like relying solely on heart rate zones—might leave gains on the table. Why? Because your body is unique. Your lactate threshold (where fatigue starts creeping in) and ventilatory threshold (where breathing gets tough) don’t neatly align with generic percentages. Testing reveals these personal tipping points, letting us craft a program that hits your sweet spot—maximising efficiency and results.

For example, two athletes might have the same max heart rate, say 180 bpm. But one’s lactate threshold might kick in at 150 bpm, while the other’s is at 165 bpm. If we slap a generic “train at 70-80% max heart rate” plan on them (126-144 bpm), the first athlete might be undertraining, while the second is nowhere near their optimal zone. Testing cuts through the guesswork.

How Testing Ties Into Your Training

At Up N Adam Performance Training & Physiotherapy, we use VO2 max testing to measure your aerobic ceiling—how much oxygen your body can use at peak effort. It’s your engine’s horsepower. Lactate testing, meanwhile, pinpoints when your muscles start producing more lactate than they can clear, signaling the shift from sustainable to “ouch” territory. Together, these metrics map out your training zones with precision.

The Sports Medicine study confirms this isn’t just coach-speak—it’s science. Training at your threshold (THR) pushes your body just right, improving your aerobic capacity faster and more reliably than broader, less specific zones. For a runner, that might mean holding a pace that builds endurance without tipping into exhaustion. For a cyclist or rower, it’s sustaining power output that boosts stamina for those long hauls. Swimmers? It’s about finding that rhythm where you’re flying through the water, not flailing.

Real-World Wins

Imagine you’re training for a half-marathon, a century ride, or a big regatta. A generic plan might have you grinding away, feeling good but not great. Post-test, we might find your threshold pace is 4:45 per km, not the 5:00 you’ve been slogging through. Bump up to that sweet spot, and suddenly your long runs feel stronger, your recovery’s quicker, and your race-day PR is within reach. The study’s 64% success rate with THR training suggests you’re far more likely to see those gains than the 16% with TRAD. That’s not just a stat—it’s your edge.

Why Get Tested?

• Efficiency: Time is precious. Training smarter, not just harder, gets you fitter, faster.

• Personalisation: Your body’s not a template. Testing ensures your plan fits you.

• Performance Boost: Higher VO2 max means more stamina and speed—crucial for any endurance sport.

• Injury Prevention: Avoid overtraining by knowing your limits, not guessing them.

Take the Plunge

If you’re a weekend warrior or a competitive athlete, this research is a wake-up call. The data’s clear: individualised training based on physiological thresholds—like those we measure with VO2 and lactate tests—beats the old-school approach hands down. It’s not just about working hard; it’s about working right.

So, next time you’re lacing up your shoes, clipping into your pedals, or grabbing your paddle, ask yourself: Am I training to my potential? Swing by Up N Adam Performance Training & Physiotherapy, get tested, and let’s build a program that’s as unique as you are. Your next PB is waiting—and science says we can get you there faster.

Happy training!

This is VO2 Tester & Coach Lucas McBeath, signing off for now!

You can book an appointment with Lucas at www.upnadamptphysio.com (booking button at the top of the homepage)

Bookings also available on our website for:

• Dietitian - to optimise your training & race day nutrition and fueling

• Physiotherapy - to treat acute or chronic injuries

• Run Specific Strength Programs - contact us via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tightness from training & racing that could lead to injury.