VO₂Max Lab

Science-Based Conditioning

VO₂Max
Lab

Five protocols. Guided timer. Real adaptation.

5

Protocols

+20%

VO₂ Gain

90%

VO₂max Work

CC

Cosmin Calin

CSCS · CPSS · Poliquin L5 · Precision Nutrition L2 · 20 Years

The Lab

1 MORE REP.

VO₂Max Lab · Science-Based Training System

‹

Protocols

5 Methods

Training Protocols

Five Pathways
to Peak VO₂max

Select a protocol to preview it, then launch the guided timer with voice coaching and live heart rate.

Intensity Timeline

Scientific Basis

Soviet Periodization — Recommended 12-Week Stack

Weeks 1–2: Polarized 80/20 base only. Weeks 3–8: Norwegian 4×4 three times per week. Week 4 onward: Soviet Pyramid once weekly. Peak phase: replace one 4×4 with Tabata or MMA Circuit. Deload every fourth week at 50% volume. Never schedule consecutive high-intensity days.

‹

Guided Session

00:00

‹

Protocol Builder

Build Your
Own Protocol

Create, save and launch your own custom interval sessions.

New Protocol

Name your session, add your intervals, set rest periods.

Protocol Name

Exercise / Modality

Warm-Up Duration (minutes)

Intervals

Cool-Down Duration (minutes)

‹

Performance Tools

Train Smarter
With Data

HRV readiness, VO₂max estimator, session tracker, and weekly schedule builder.

HRV Readiness Check

Enter today's HRV and your 7-day baseline to get your training recommendation.

Today's HRV

7-Day Baseline

VO₂Max Estimator

Cooper 12-minute test — run as far as possible. Enter distance in metres.

Distance in 12 Minutes (metres)

Estimated VO₂Max

ml · kg⁻¹ · min⁻¹

Weekly Session Tracker

Tap a day to mark it complete.

0

Sessions This Week

0

Total Sessions

Weekly Schedule Builder

Select your available training days for a personalised protocol plan.

‹

Nutrition

Nutrition Protocol

Precision Fueling
For Adaptation

VO₂max is substrate-dependent. Nutrition is training.

Pre-Workout — 2–3 Hours Before

CHO: 60–80g · PRO: 20–30g · FAT: <10g

Oatmeal · Banana · HoneyRice · Chicken BreastSweet Potato · Eggs

Glycogen loading maximises duration at VO₂max. High-GI carbs 30–45 min before if needed for a top-up.

During Session — Over 60 Minutes

30–60g CHO/hour · Sodium: 500–700mg/L

Isotonic drink 6–8% CHOMedjool dates × 2–3Banana halves

Prevents glycogen depletion. Sodium co-transport maximises glucose absorption. Never train VO₂max fasted.

Post-Workout — Within 30 Minutes

CHO: 1.2g/kg · PRO: 0.4g/kg · Leucine: >3g

Whey + fast carbs 4:1Chocolate milkRice cakes + protein shake

Glycogen resynthesis is 150% faster in the 30-minute window. mTOR activation peaks with leucine for mitochondrial biogenesis.

Daily Foundations

NO₃⁻: 6–8 mmol/day · Omega-3: 3–4g EPA/DHA

Beetroot juice pre-sessionTart cherry juice recoveryOily fish 3× weeklyLeafy greens

Dietary nitrates → nitric oxide → vasodilation → +3–5% VO₂max. Cherry anthocyanins reduce DOMS and accelerate recovery.

‹

Supplements

Ranked

Supplement Stack

Evidence-Ranked
Compounds Only

No speculation. No marketing. Peer-reviewed research exclusively.

A

Beetroot / Dietary Nitrate

+3–5% time-to-exhaustion

500mg NO₃⁻ — 2–3h pre

A

Beta-Alanine

Buffers lactate, delays fatigue above 85% VO₂max

3.2–6.4g daily

A

Creatine Monohydrate

PCr resynthesis speed, sustains high-intensity intervals

3–5g daily

A

Caffeine

+2–4% VO₂max, reduces perceived effort 5–8%

3–6mg/kg — 45min pre

A

Iron (if deficient)

Iron deficiency directly suppresses VO₂max ceiling

Test ferritin first

B

Vitamin D3 + K2

Mitochondrial function, lung capacity, testosterone

2000–5000 IU D3

B

CoQ10

Mitochondrial electron transport chain, ATP synthesis

200–400mg daily

Blood Markers — Test Every 12 Weeks

FerritinHemoglobinB12 + FolateVitamin D (25-OH)TestosteroneCortisolCRP — InflammationHbA1c

‹

VO₂ Norms

Reference Standards

VO₂Max Norms

ml·kg⁻¹·min⁻¹ · Male reference values. Female values approximately 10–15% lower.

35–45

Untrained

45–55

Recreational Athlete

55–65

Competitive Athlete

65–75

Elite Endurance

75–85+

World Class

97.5

Oskar Svendsen — Record

Limiting Factors

▸

Cardiac output (60–70% of ceiling)

▸

Oxygen delivery to working muscle

▸

Mitochondrial density and quality

▸

Hemoglobin and hematocrit

▸

Muscle fibre type distribution

▸

Pulmonary diffusion capacity

Realistic Timeline

4 weeks

+5–8%

8 weeks

+10–15%

6 months

+15–25%

2 years

+25–40%

Genetic ceiling

+40–60%

Estimation Methods — No Lab Required

Cooper 12-Min Test

Run max distance in 12 min. VO₂max = (metres − 504.9) ÷ 44.73

Resting HR Formula

VO₂max = 15 × (HRmax ÷ HRrest) — rapid baseline estimate

Wearable Devices

Garmin / Polar: ±5 ml/kg/min variance — useful for trends

Lab Gold Standard

Maximal treadmill test with metabolic cart at a certified sports-medicine facility

‹

Work With Me

1 More Rep

Your Coach

Cosmin
Calin

CSCS · CPSS · Poliquin Master L5 · Precision Nutrition L2

NSCA · CSCS NSCA · CPSS Poliquin · L5 PN · L2 20 Years

I have spent 20 years studying what actually makes the human body stronger, leaner and more resilient — not what sells, what works. I coach every client the same way: with full attention, real science, and no shortcuts.

Message me on WhatsApp

What We Work On Together

VO₂Max Development

Structured periodization to systematically raise your aerobic ceiling over 12–24 weeks.

Strength Programming

Evidence-based strength training that complements your conditioning without interfering.

Body Recomposition

Lose fat, preserve muscle, and improve performance markers simultaneously.

Data-Driven Tracking

HRV, nutrition, recovery — everything tracked so we adapt the plan weekly.

How It Works

1

Free Intro Call

30 minutes. We talk about your goals, current fitness, lifestyle, and what's been holding you back. No pressure, no pitch.

2

Custom Program Built For You

I design a full program around your schedule, equipment, and goals. Not a template — your actual training plan.

3

Weekly Check-ins & Adjustments

We review your data every week. If something isn't working, we fix it immediately. No 4-week lag.

4

Results You Can Measure

VO₂max gains, strength PRs, body composition shifts — tracked, documented, celebrated.

What Clients Say

"I went from not being able to run 5km without stopping to completing my first half marathon in under 4 months. The programming was unlike anything I had tried before."

Online Client · 34 · Romania

"Cosmin gave me more education about my own body in the first week than I got in 3 years of gym training. The HRV-based approach changed everything."

Online Client · 28 · Germany

Message me on WhatsApp