Cracking the Code: My Physiology First Tabata VO2 Max Deep Dive

A comparison graph showing cumulative average power decay over three Tabata sets, highlighting higher initial intensity in Set 1 and more stabilized power in Sets 2 and 3.

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 […]

Stamina, Speed, Strength, and Skill – 4 Spokes With a Hub called “Consistency”.

A conceptual bicycle wheel graphic showcasing the four pillars of Online Bike Coaching. A tri-spoke carbon fiber wheel features keywords printed on its blades: STAMINA, SPEED, and SKILL. At the central hub centerpiece, the word CONSISTENCY is printed twice. The full Online Bike Coach logo, as seen in image_20.png, is visible in the background.

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

A zoomed-in data chart overlaying Garmin Actual Stamina depletion with Muscle Oxygen (SmO2) percentage during a high-intensity cycling interval workout.

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 […]

Rocky Terrain Suspension Efficiency: The Open vs. Locked Debate

Peavine Singletrack is fun, challenging, and easily accessible.

May 7, 2026 Rocky Terrain Suspension Efficiency: The Open vs. Locked Debate; A Peavine Challenge In November 2025, I conducted a “Physiology First” experiment on Reno’s Peavine Mountain to analyze rocky terrain suspension efficiency. This ride has since become the archetype and benchmark for my 2026 training season. The mission was simple: Two laps on […]

Why Your “Free” Garmin Metrics are More Accurate Than You Realize

Garmin Edge post-ride analysis showing Aerobic Training Effect of 5.0 and 72-hour recovery time.

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, […]

Understanding Garmin Sleep Stress: What Those Orange Bars Actually Mean

Garmin Sleep Metrics screen showing 51 restless moments, 55 bpm RHR, and a low SpO2 dip of 83%.

Garmin Sleep Stress: What Those Orange Bars Actually Mean As a cycling coach, I’m constantly preaching the “Physiology First” gospel: listen to the engine, not just the dashboard. But lately, I’ve been my own most difficult athlete. I’ve been analyzing my Garmin Sleep Stress while deep in the trenches of “outdoor mania” labor. While the […]

Threshold or VO2 Max? Decoding My Highest 30-Minute Power with AlphaHRV and SmO2

Graph showing SmO2 muscle oxygenation decline and heart rate drift during 30 minutes of cycling threshold intervals.

Training is rarely perfect, especially when I am wearing two hats at once. Today’s session was a 30-minute block of 3/3 Over-Unders—three minutes just above threshold wattage, followed by three minutes at 95% of FTP. I designed this session to challenge the metabolic limits of my oxidative system through focused SmO2 threshold training while staying […]

Garmin Guru Deep Dive: Decoding the Internal Response to 4-Minute VO2max Intervals

A consolidated physiological data graph of a 5x4 minute VO2max cycling session, showing overlapping data for VO2 consumption, Moxy SmO2 (muscle oxygenation), heart rate, and power output.

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 […]

Decoding the Flux: How the Reverse Fibonacci Protocol Re-Maps Your Threshold

Stacked line graphs showing physiological data from a Reverse Fibonacci cycling workout, including power output, heart rate, SmO2 desaturation, and VO2 plateaus across 8, 5, 3, 2, and 1-minute intervals.

    Beyond the Score The Garmin Guru Series | Decoding the Fast-Adapter | By OnlineBikeCoach.com Programming Reverse Fibonacci intervals is the ultimate way to shatter the lie of the “Static Zone” in high-performance cycling. We move past the idea that a single FTP test or a heart rate formula from a 1980s textbook is […]