Cracking the Code: My Physiology First Tabata VO2 Max Deep Dive
Cracking the Code: My Physiology and the Tabata Triple Threat Preface: The Metabolic Green Light vs. The CNS Red Light Before I even turned a pedal, the data was already telling a nuanced story. I woke up with a solid 83 sleep score and a body battery that recharged to 85—clear signals that my recovery […]
The Anatomy of a Good Ride; Physiology, Recovery, and the Portola Block
The Anatomy of a Good Ride: Physiology, Recovery, and the Portola Block I’ve always said that success on the bike isn’t a roll of the dice; it’s a deliberate convergence of external work and internal readiness. This week, I conducted a deep cycling physiology analysis of the Portola block to prove how disciplined recovery yields […]
Stamina, Speed, Strength, and Skill – 4 Spokes With a Hub called “Consistency”.
Cycling Stamina and Strength: The S4 Framework Building elite cycling stamina and strength is the foundation of the S4 performance framework used by high-performance athletes.In the world of professional cycling, we often get distracted by the latest gear or chasing the highest wattage. But at its core, your performance is a wheel supported by four […]
The Garmin Daily Double Dip: A Stamina and Potential Deep Dive
The Garmin Daily Double Dip: A Stamina and Potential Deep Dive Coach Wharton – May 7, 2026 Understanding Garmin Stamina metrics like Actual Stamina and Stamina Potential has fundamentally changed the way we analyze real-time capacity and athletic recovery. While Potential represents your total “fuel tank” for the entire ride, Actual Stamina reflects what you […]
Why Your “Free” Garmin Metrics are More Accurate Than You Realize
Why Your “Free” Garmin Metrics are More Accurate Than You Realize When athletes ask about Garmin VO2 Max accuracy, they are usually skeptical about whether a consumer wearable can truly measure the high-octane reality of a 15-15 interval set. On paper, today’s session was a classic builder—two sets of 15-minute micro-intervals—but as a physiology-first coach, […]
Billat 30-30 Physiology: Using SmO2 and ThB to Identify True VO2max Stimulus
Billat 30-30 Physiology: Why Garmin Stamina Contradicts the SmO2 Test By Coach Wharton April 29, 2026 Billat 30-30 Physiology is a foundational concept in high-intensity training, typically involving 30 seconds of maximal aerobic power followed by 30 seconds of active recovery. The goal is simple on paper—spend as much time as possible at VO2max intensity. […]
98% Charged: The +61 Garmin Body Battery Bounce Back
The Great Recharge: How I Pushed My Garmin Body Battery Back to 98 By Richard Wharton Achieving a massive Garmin Body Battery recharge is the ultimate goal after the physical toll of outdoor labor drains you to zero. Following up on my last post, I wanted to share the physiological “bounce back” results that took […]
Garmin Recovery Stress: How a Late-Night Meal and Caffeine Killed My Body Battery
This is what happens when I drink caffeine late at night and eat a late, heavy meal. Hosting my first race as race director was a massive milestone, but doing it in the cold, misty trenches of a Nevada spring added a layer of “environmental tax” that a standard day just doesn’t have. When I […]
Garmin Guru Deep Dive: Decoding the Internal Response to 4-Minute VO2max Intervals
Garmin Guru Deep Dive: Decoding the Internal Response to 4-Minute VO2max Intervals Today’s session of 4-minute VO2max intervals was a masterclass in why I lead with physiology, not physics. As the Garmin Guru at Online Bike Coach, I’m constantly looking for the “truth” behind the numbers. Today, that truth was found in gas exchange and […]
Sleep Score HRV Stress: The Yin and Yang of Recovery
The Yin and Yang of Recovery Physiology First Training | By Coach Richard Wharton Managing your Sleep Score HRV Stress data is the ultimate balancing act for any serious athlete. I’ve spent the last 48 hours in the “pain cave” building a trailer, manhandling heavy steel. When I pulled my metrics this morning, I saw […]