Input Performance

04/05/2026

Sebastian Sawe ran the London Marathon in 1:59:30

Any guesses on what his VO2 Max might be?

19/03/2026

18/03/2026

Easy Nutrition with IPAI

15/03/2026

Recovery, Training and Nutrition.

Create, Track and Log.

13/03/2026

28/02/2026

The countdown is on.

Recovery, Sleep, Nutrition, Training and Coaching. In one.

Join the waitlist in the bio to keep posted 🫡

10/01/2026

VO2 Max Retest

Ethan nailed it today going from;

380 Watts to 420 Watts
&
272 FTP to 308 FTP

First test in October to retest in January. Setting himself up nicely for the season 👌

08/01/2026

Running VO2 Max vs Cycling VO2 Max ?

Running (which involves being airborne) activates more muscle groups, requiring your heart to work harder to deliver oxygen, leading to higher oxygen uptake.

Cycling (while seated) engages fewer muscles, resulting in lower overall cardiovascular demand.

Because of this, your heart rate zones will typically be higher when running compared to cycling, especially at the top end.

******er

09/12/2025

Longevity shouldn’t be luck

You shouldn’t wait until you’re 75 years old to see if you were blessed with good genetics.

Your VO2 Max, grip strength, and general strength are some of the strongest predictors of how well you’ll live, not just how long.

After 40, these markers naturally decline. But, you can build and bank your fitness now, so you’re not playing catch-up later.

22/10/2025

If you’re severely under eating to lose weight, please read this.

If you’re someone that wants to lose weight, and you think that eating 1200 calories is a good idea. Please think again.

Your maintenance calories is made up from;

- Resting Metabolic Rate (the minimum amount of cals you need in 24hrs to function)
- Daily Active Calories (what you burn just moving around in the day)
- Active Calories (calories burnt whilst training)

If you’re 4ft 5in and 50kg then maybe, just maybe your RMR is 1200 calories. But this still doesn’t account for the other cals you’re burning in the day. So this means you would still be in a huge deficit.

So if you’re a normal person, let’s say, an active female, and you’re eating 1200 calories. Your maintenance is likely to be between 2100-2500 calories. That 1100-1400 calories deficit is causing your weight loss plateau.

Your metabolism is in the bin…

I see it time and time again… but if you get yourself in an appropriate 400-500 calorie deficit. Your body will start to shed that stubborn weight you’ve been trying to shift. It takes commitment. It takes trust, but understanding this is the key to your weight loss progress.

19/09/2025

Sometimes you just need a bit more accuracy to ensure you’re training how you intended to train.

Everyone is different, everyone’s physiology is different.

Some people max in their 20s max out there heart rate at 155 BPM. 220 - your age wouldn’t work for that individual.