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03/02/2026

On a previous video we talked about the importance of LTP (lactate turnpoint) for Hyrox performance. Many people have been asking how we can improve this physiological construct. As discussed there are many similar terms eg LT2, maximal lactate steady state (MLSS), critical power and critical speed.

The following infographic gives some ideas of how to improve these concepts based on the scientific literature.

28/01/2026

These 3 have been working hard in their gym during their off season. Some nice improvements in strength and power numbers setting them up for their pre season training. Looking forward to seeing more improvements before the season kicks off.

If you want to work with us DM to see how we can improve your performance.

27/01/2026

⚽️ Are you fuelling for the win? 🍎💪

Research shows that between 23% and 89% of elite female soccer players may suffer from Low Energy Availability (LEA). Under-fuelling doesn’t just hurt your game—it increases injury risk, affects menstrual health, and lowers training response.

Here is your evidence-based fuelling cheat sheet:

⚡️ Carbohydrates are Fuel: Your intake should change based on how hard you train. Aim for 3–8g per kg of body weight daily.
• Light days: Lower end of the range.
• Match days: High intensity! Aim for 6–8g/kg to keep glycogen stores full.
• Pre-Match: Eat a carb-rich meal (1–3g/kg) 3–4 hours before kick-off.

🥩 Protein for Recovery: You need muscle repair, not just energy. Aim for 1.2–1.7g per kg of body weight daily.
• Pro Tip: Spread your protein out! Try to eat ~20g every 3–4 hours to maximize muscle synthesis.

💧 Hydration Strategy: Dehydration greater than 2% of body weight can ruin your technical skills and decision-making.
• Rehydrate: Drink 1.5L of fluid for every 1kg of body weight lost during play.

Don’t Forget Micros: Female players are at higher risk for Iron, Calcium, and Vitamin D deficiencies. Keep your bones strong and oxygen flowing!

Sources used:
1. Nutrition for Female Soccer Players—Recommendations (Dobrowolski et al., 2020)
2. Sports Nutrition Recommendations for Elite Female Soccer Players (Moss & Randell, Gatorade Sports Science Institute, 2022)

26/01/2026

Is your training actually moving the needle, or are you just guessing? 🧪📉

We took the lab data from 10 of our recent HYROX athletes and ran a Bidirectional Stepwise Regression to find out which physiological marker is the “master key” to a faster finish time. The results were clear: It’s all about the Lactate Turnpoint (LTP).

Swipe through to see the math behind a PR! ➡️

The Breakthrough:
Our model found that LTP predicts 63% of performance variance. In plain English? If you want to get faster, you don’t just need to “run more”—you need to push that specific physiological ceiling higher.

The “5-Minute Rule” ⏱️
Our regression equation revealed that for every 1 km/hr increase in your LTP, you can expect to shave an average of 4 minutes and 49 seconds off your HYROX time.

Wait, what about VO2 max? 🫁
Surprisingly, once we accounted for LTP, VO2 max became secondary. It doesn’t matter how big your engine is if your body can’t handle the “waste” at high intensities. High capacity is great; high utilisation is better.

It does always fit

One athlete had elite-level stats but a slower race time. This is the “Strength Gap.” Data explains 80% of the race, but your ability to stay efficient under a heavy sled or high-rep lunges covers the final 20%.

Stop the guesswork. If you aren’t testing your LTP, you’re training in the dark. Focus on:
✅ Intervals
✅ Lactate Clearance work
✅ Compromised Running sets

Ready to find your numbers and crush your next race?
DM us “ENGINE” to book your performance testing or discuss coaching options! 🧪🏃‍♂️💨

09/01/2026

The Recovery Hierarchy: Why Strength is Your Foundation⚡️

Ever wonder why some players are fresh 24 hours after a match while others are still “heavy-legged” three days later? It isn’t luck—it’s the specific mix of your Strength and Aerobic Capacity.

Check out the matrix to see where you (or your athletes) land:

1. Elite Recovery (Top Right: The Goal) 🏆
Label: High Work Capacity + Rapid Restoration These athletes have it all. Research in Rugby and Gaelic Football shows these players cover greater distances and handle more collisions, yet they still show the fastest return to baseline power.

• The Secret: Strength provides the “armor” to resist damage, while aerobic fitness acts as the “Cleanup Crew,” rapidly flushing out metabolic waste.

2. Structurally Ready (Bottom Right: Protected) 🛡️
Label: Mechanically Protected Even if their “cleanup crew” is a bit slow, their high strength acts as a shield.

• The Science: In elite female soccer, stronger players experienced significantly smaller deficits in jump height and reactive strength post-match, regardless of their running fitness. Strength is your primary insurance policy against functional loss.

3. Vulnerable (Top Left: The Danger Zone) ⚠️
Label: High Output / Low Protection This is the most misunderstood group. They have the “engine” to run all day, but they lack the “chassis” (strength) to handle the stress.

• The Risk: Fitter but weaker players often show greater post-match fatigue because they work at intensities their muscles can’t structurally support.

4. High Risk (Bottom Left: The Avoid Zone) 🛑
Label: Limited Capacity Athletes here are “Fit for Failure.” They have neither the structural armor to resist damage nor the metabolic efficiency to clear it. They face the highest risk of overtraining and injury.

Where do you land on the matrix? 👇

06/01/2026

Whether you are a coach or an athlete, understanding the Anaerobic Speed/Power Reserve (ASR/APR) is a game-changer for individualizing training and maximizing performance.

What is ASR/APR? 🏃‍♂️💨
The ASR (for runners) or APR (for cyclists/rowers) is the “reserve” of speed or power an athlete has available between two critical landmarks: their Maximal Aerobic Speed/Power (MAS/MAP) and their Maximal Sprinting Speed/Peak Power (MSS/MPP).

While many training programs prescribe high-intensity work as a percentage of MAS, the sources argue that what actually matters for tolerance and adaptation is the proportion of the ASR used.

The Three Athlete Profiles
Not all athletes respond to the same stimulus, often due to underlying muscle fibre typology. The sources categorize athletes into three main profiles to guide training:
• Speed Profile: High sprinting speed but lower aerobic capacity; typically dominated by fast-twitch fibres.

• Endurance Profile: High aerobic capacity but lower top-end speed; typically dominated by slow-twitch fibres.

• Hybrid Profile: A balanced mix of both speed and endurance qualities.

Why It Matters for Your Training
Using a “one-size-fits-all” approach can lead to maladaptation or overreaching, especially for speed-dominant athletes forced into high-volume endurance models.

• For Speed Profiles: The sources recommend short intervals and repeated sprint training (RST) for aerobic development, as these athletes tolerate high-intensity bursts better than long, continuous efforts.

• For Endurance Profiles: These athletes often have a higher tolerance for volume and long-interval HIIT formats.

• Macro & Micro Planning: Coaches should use locomotor profiling to select the right annual periodization (macro) and individualize daily workout recovery times (micro).

The Bottom Line
To stay competitive, especially in “surge” moments during a race or match, athletes need to maximize both their aerobic ceiling (MAS) and their sprint ceiling (MSS). By training relative to your individual ASR, you ensure a more uniform physiological stress and better long-term adaptation

05/01/2026

Delighted to see this work from Alessandro Compagnin PhD recently published in Sports Medicine.

A huge undertaking gathering responses from over 1000 practitioners around the workd to understand how force and power are currently assessed throughout ACL rehabilitation.

Force and Power testing during Anterior Cruciate Ligament Reconstruction Rehabilitation: A world wide survey of current practices.

14/12/2025

🎄 The Perfect Christmas Gift for the Athlete in Your Life! 🎁

Give the gift of peak performance this holiday season with an Elite Performance NI Gift Voucher!

Unlock cutting-edge insights with:
• VO2 Max Testing 🏃‍♂️💨
• Lactate Threshold Testing 🚴‍♀️🩸
• Personalized Online or In-Person Coaching 📈

Whether they’re a recreational runner, amateur cyclist, Hyrox competitor or elite athlete, help them train smarter and reach new heights in 2026!

Vouchers available now across a range of packages DM us or visit eliteperformanceni.com to purchase.

16/10/2025

🏆What a night and great end to the 2025 season. Last night, the girls from lifted the Challenge cup ending an epic season on the highest note. Absolutely delighted for these incredible girls and all the blood, sweat and tears they have poured in all season long. Those extra training runs and sprints? Totally worth it! Proud to be involved.

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