Predicting the Redline: Using Garmin Sleep Scores to Master Ronnestad 30-15 Intervals
Physiology First: Using Garmin Sleep Scores to Predict Ronnestad 30-15 Success Part I: The Garmin Sleep Score Ronnestad Preflight We often treat training like a game of chance, but the reality is that your body provides a daily “weather report” if you know where to look. Before I even touched my bike this morning, I […]
Physiology First: Navigating a “Red Light” Morning with AlphaHRV
Physiology First: My Red Light Recovery Ride This morning was a masterclass in why I apply a Physiology First framework to every session, looking at the internal engine before I look at the wattage. Between a late meal and the devastating news about my friend Murray being struck by a motorist—suffering a serious […]
Mastering the Garmin Ecosystem: Using Sleep Scores and Alpha HRV for a Physiology First Approach
Garmin Guru: Why Your Ride Starts at 10 PM By Coach Wharton | Release Date: April 19, 2026 Garmin Guru insights reveal that in the League of Garmin, we don’t just track miles; we track the internal cost of those miles. To master your performance, you must look past surface-level metrics and understand how the […]
My Morning Ritual: The 3-Minute Test That Dictates My Entire Training Day
After over 20 years of chasing wattage and focusing on what my power meter says I can do, I’ve realized the real secret to long-term gains is knowing when to pull back. It’s about listening to the engine. Today, I’m breaking down one of the most underutilized tools in the Garmin ecosystem: the HRV Stress […]
Altitude, Heat, and the Power Curve: Practical Physiology for Endurance Athletes
Elite performance is built on a careful balance between stress and recovery, biology and behavior. This article translates practical lessons from applied sports science into usable guidance for endurance athletes and coaches. It covers how simulated altitude works, why erythropoiesis is not as simple as “more red blood cells = better,” how heat affects different […]
Garmin Sleep-Time Stress
Garmin Sleep-Time Stress: What It Really Tells You About Recovery and Performance Most cyclists I work with don’t ignore their Garmin sleep data. They obsess over it. They wake up, open Garmin Connect, and scroll straight to the sleep-time stress chart, trying to decide whether today is a green-light workout or a warning sign. And […]
Garmin Sleep Tracking: How to Use Garmin Connect Sleep Data to Improve Cycling Performance
Garmin Connect Has A Sleep Tracker That Can Help You Optimize Sleep and Recovery!
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The Garmin Connect Sleep Tracker provides assessment for sleep quality and quantity.[/caption]
The Garmin Connect Ecosystem is RICH with features that are either under-utilized or perhaps are misunderstood. I have wanted to explore Garmin Connect with my followers for a while now. I think the Sleep Tracker is a great place to start.
Garmin Connect, when paired with any of…..
The OBC Dicta
The OBC Dicta (or, The Nine Commandments for Peak Performance In Cycling). *** I wrote the first version of this over twenty years ago, hoping that it would become the foundation for another book, but life and acceleration got in the way, and I just found it again in my Google Drive. A ‘Dicta‘ is […]
The Physiological Perspective of Four Separate 8-Minute Intervals
8-Minute Intervals At “Threshold”… In late November of 2024, I was able to perform an interval session on my indoor trainer and bike with my clients. The workout comprised of four separate 8-minute intervals. We used the VQ Velocity app, and I recorded each interval as a separate file while wearing my Vo2Master Gas Exchange […]
Affirming DFAA-1 Aerobic Base With Vo2Master and Moxy
A New Calculation Uses Heart Rate Variability to Better Tune DFAA-1 I’ve been a big fan of Dr. Bruce Rogers, since 2017. He is a trained MD, but publishes his work in credentialed journals. As a Masters’ level road cyclist, he knows how important heart health is. He is also fully aware of the cardiac […]