I’m a big believer in aiming for the minimum effective dose (MED) when training. This means doing the least amount of training for best possible result, where anything extra is wasteful. Think of it like water boiling once it reaches 100 celsius¬†– it doesn’t get more boiled over this temperature.

The reason we aim for this is simple. Overtraining leads to injury,¬†reduces recovery time and isn’t productive if your primary goal is better results in your racing.

Luke McIlroy is the Director of Sport Science at METS Performance Consulting. Luke helps athletes perform their VO2 Max test. Find out what their lactating flexion point and their resting metabolic rate.

Knowing these will help you train more scientifically and be more effective with the workouts you are doing. If you train 10 hours a week instead of 15, then, you’ll have more time to spend with you family, rest and recover.

In this podcast, we talk about how you can avoid the grey zone and how you can be more effective with the time you spend training.

01:10 – What is METS Performance Consulting?
04:01 – The 5 Training Zones
04:40 – How Heart Rate is Related to Training Zones
07:50 – Swimming Clinics and Video Analysis
09:07 – “I’m just an average athlete.”
11:20 – The VO2 Max Zone
15:58 – My Passion for Endurance Sports Performance
18:09 – How Athletes Can Benefit from Testing
19:34 – Have you hit a performance plateau?
21:50 – When You’ll Notice Improvement In Your Swimming

To learn more about Luke and how he can help you improve your performance, visit


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