Yes, I am back, apologies for radio silence. Things at Sportstest “Towers” have been crazy busy, and I have taken my eye off the important stuff….looking after you. So I am back, and hopefully absence has “made the heart grow stronger” as they say.
Over the coming weeks I would like to take the opportunity to tell you about some great new services we are offering, but first, I am going to do my best to give you some of my weekly thoughts starting with:
Training in the Right Zone: Are You WorkingToo Hard?
The Building Site Wisdom
Years ago,as a spotty 17-year-old working on a building site, I received some unexpected wisdom from an Irish co-worker (let’s call him Mick). Among his pearls of wisdom was this gem: “If you’re paid by the hour, why rush?”
Curiously enough, this building site philosophy has become one of my foundational training principles over 35 years as an exercise physiologist. The question is simple: Why work at an intensity that’s harder than you need to?
Your Smartwatch Might Be Lying to You
Here’s the uncomfortable truth I’ve discovered after testing thousands of athletes:approximately 80% of you are training with completely wrong zones. Yes, that includes you with the fancy GPS watch and the impressive training log.
Your device’s algorithm isn’t personalised to your unique physiology. It’s making educated guesses—and rather poor ones at that. Many athletes visiting our lab discover their “Zone 2” efforts are actually 10-20 beats higher than they should be.
Think about what this means: that “easy” run you did yesterday? Not so easy. That “base-building” ride last weekend? You were likely pushing well beyond where your body needed to be.
The Painter’s Dilemma
Imagine you’re painting a room. The job should take 10 hours to do properly.
You could rush and finish in 4 hours—but the customer will notice the sloppy edges, the missed spots, and the paint drips on the floor. They’ll call you back to fix it, and they certainly won’t recommend you to friends.
Or you could be a perfectionist, spending 25 hours on meticulous details that nobody will notice. You’ve wasted 15 hours that could have been spent on other valuable work or, dare I say it, proper recovery.
The sweet spot is working at precisely the right intensity for the right duration. No more, no less.
Are You Training or Just Exercising?
When you exercise in the wrong zones, you’re essentially wasting time—potentially hours each week. You’re not building the physiological adaptations you think you are. Instead, you’re:
- Hampering recovery
- Increasing injury risk
- Raising illness susceptibility
- Preventing proper adaptations
- Limiting performance gains
As I often tell athletes: Are you training, exercising, or just wasting your time?
The “Assess, Don’t Guess” Advantage
Athletes who have heeded my advice to determine their correct training zones through laboratory testing typically see dramatic improvements within 4-6 weeks:
- Enhanced endurance capacity
- Improved recovery between sessions
- Better competitive performances
- Greater consistency in training
- More enjoyment (because who doesn’t love feeling strong at the end of sessions?)
- Real Results from Real Testing
From marathon runners to professional boxers, from weekend warriors to Hyrox competitors—the pattern is the same. When athletes train in their correct physiological zones, they achieve better results with less effort.
One athlete recently confessed they’d spent three years trying to improve their marathont ime by “training harder” each season. After just six weeks of training in the correct zones (which felt embarrassingly easy at first), they shaved 12 minutes off their personal best.
The Biggest Training Mistake
If I had to identify the single biggest mistake most athletes make, it’s this: they train too damn hard.
That’s it. Not complex training periodisation errors or nutrition miscalculations. Simply working too hard, too often, with insufficient recovery.
When our lab determines your precise training zones, we’re not just giving you numbers—we’re providing a roadmap to efficient improvement. We’re ensuring every minute of your limited training time delivers maximum benefit.
Time for a Change?
If you’re training super hard but not seeing the results you deserve while watching others seemingly cruise to success, perhaps it’s time to consider whetheryou’re working in the right zones.
Are you ready to train smarter rather than harder? Your body—and your race times—will thank you for it.
Remember: Assess, don’t guess.
Want to discover your true training zones? Contact Sportstest today to book your assessment and start your journey to smarter training.
Introducing: Advanced Genetic Testing – Where Science Meets Performance
After 35years helping athletes optimise their training, I’m excited to announce Sportstest’s newest breakthrough service. Just as I’ve been telling you to”assess, don’t guess” your training zones, I’m now offering the same precision approach to your genetic blueprint.
Your DNA + Your Physiology = Your Complete Picture
Look, here’s the uncomfortable truth: those generic DNA tests flooding the market are giving you half the story at best. They’ll tell you about potential, but potential without context is just theory.
What makes our genetic testing service different? We don’t just hand you a confusing report full of SNPs and gene variants. We integrate your genetic data with your actual, measured physiological performance from our lab testing. This means you’re getting both pieces of the puzzle: what you’re genetically coded for AND how your body is currently performing.
Beyond the Report: Expertise That Matters
I’ve seen athletes desperately trying to train like their idols when their genetic makeup simply requires a different approach. One professional cyclist recently discovered why his recovery was consistently compromised despite text book nutrition—his genetic profile showed significantly altered inflammation responses that needed specific nutritional intervention.
When you purchase a genetic assessment from Sportstest, you’re not buying a PDF that sits in your inbox. You’re investing in my expertise to translate complex genetic data into practical training and nutrition strategies:
Precise macronutrient ratios tailored to YOUR genetic profile
Recovery protocols based on YOUR inflammation and repair markers
Training volume and intensity recommendations aligned with YOUR genetic endurance or power potential
Even mental focus strategies and injury prevention protocols based on YOUR genetic predispositions
The Questions That Keep Athletes Awake at Night
“Why do I always crash mid-race despite perfect fuelling?” “Why aren’t I recovering as quickly as my training partners?” “Why am I not shifting fat despite clean eating and consistent training?”
The answers often lie in your genetics—perhaps in your caffeine metabolism, carbohydrate sensitivity, or how you handle fats and appetite signals. Traditional testing only shows the symptoms; genetic analysis reveals the underlying causes.
Not a Test, But a Partnership
This isn’t a one-off assessment—it’s the beginning of truly personalised coaching. Bundle your genetic analysis with metabolic assessment and a 1:1 review session, or take it further with a DNA-based Training & Nutrition Plan, or full coaching.
Unlike those mass-market DNA companies, your data with Sportstest remains secure, confidential, and interpreted with scientific rigour by a qualified professional who understands both the science and the practical application.
The Next Level of “Assess, Don’t Guess”
Just as knowing your true training zones transformed your performance, understanding your genetic profile will revolutionise how you train, recover, and fuel.
Ready to discover what you’re truly made of? Contact Sportstest today to learn more about our genetic testing service and take the guesswork out of your genetic potential.
For May ONLY we are offering a massive discount on the DNA assessments, contact us now for more information.
If you’re curious about rechecking YOUR zones, or want to learn more about the DNA testing, simply hit reply to this email, give us a call on 0333 900 3330 or send us a WhatsApp today, and I’ll tell you more.