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Group Rides & Bike Routes in Chicago

Looking for group rides in Chicago? Checking for USA CYCLING clubs and BIKE SHOPS are a great starting point in any big city. Here are a few well known rides and routes we recommend starting with:

xXx Racing-Athletico Saturday Team Ride info: xxxracing.org/ride
xXx-Racing Athletico is nationally recognized as having won USA CYCLING’s “Club of the Year” award multiple times for good reason – while their cycling kits might look fast & intimidating, they are one of Chicago’s largest cycling teams for all ages & ability levels from youth to masters. From social “donut rides” to “practice crits” to teach people about racing, you can find a little bit of everything in their club. Their Saturday “team ride” is open to all as one of Chicago’s largest group rides, and a great place to start to meet and learn about cycling communities in Chicago. Typical Saturday Route: https://www.strava.com/routes/17547819

BFF Bikes Shopbffbikes.com/events – They typically rotate alternating weekends of “beginner” friendly rides and longer/faster “endurance” rides. Here is their typical “Endurance” Ride Route: tinyurl.com/bffride

The Chainlink – a generally good resource for all things cycling related in chicago. Check their resources page for links to bike shops, routes, etc.: thechainlink.org/page/useful-links

Additional Rides, Routes, and Events – For additional routes, maps, and century ride events, visit our old “TriMonster Rides” google doc below (but note that some of the information here might be out dated). Some great “hidden gem” ride routes to “explore” if you’re looking for a first “cycling adventure” to ride heading out of the city, includes the “North Branch Trail“: https://fpdcc.com/places/trails/north-branch-trail-system/

Chicago Virtual Cyclists (CVC) – follow, meet, and connect with other cyclists around Chicago virtually through our open and free “CVC” community! This is a great place to ask for recommendations, and even meet others to ride with outdoors (after surviving the Chicago winters on your trainer!). Learn more at 4starendurance.com/cvc

Lakeshore Landsharks – join our beginner-friendly triathlon community that feature “brick” workouts and “triathlon clinics” on the weekends, typically starting around Foster Ave on the lakefront on Saturday mornings. Learn bike handling skills, transition skills, and even how to fix a flat tire! Learn more and join at 4starendurance.com/landshark

If you know or would like to share ride and route information here – simply contact us and we’re happy to add more to this page!

FYI: If you’re a triathlete, please be aware that most “group rides” in Chicago imply riding close to other athletes on city streets and bike lanes that require you to react quickly to braking and shifting gears. Most “time trial” or “triathlon” specific bikes are not as safe in group ride settings (or on the lakefront trail) where quick reaction time is important for safety for both yourself and others around you, because these types of bikes typically do not have shifters+brakes “integrated” like road bikes do – they typically have the brakes (on handlebars) and shifters (on aero bar ends) separated, thus preventing you from quickly reacting to both shifting and braking without having to move your hand position. Most group rides will not welcome “TT” bikes like this for these safety reasons, even if you may have electronic shifting and the ability to shift easily from the brake hoods, because “time trial” bikes are not as agile on city streets. Please check with group ride leaders in advance for “time trial” and “triathlete friendly” group rides – as some may ask and require you to ride “at the back” or ride “off the front”. Check for USA Triathlon certified clubs and coaches for recommendations on triathlete-friendly group rides and routes.

T2 Fun Runs with #MetabolicAthlete

Join coaches from 4 Star Endurance and MetabolicAthlete.com every Monday at 5:30pm for fun runs with our charity partner TEAM TO END AIDS (T2) right in the heart of downtown Chicago at Lakeshore Sport & Fitness (LSF) -Illinois Center!

These #MetabolicMonday run meetups are designed to help log #MaintenanceMiles at lower heart rate zone (and social!) running paces that help to develop your ability to improve your #FatMax and #MetabolicEfficiency by burning more fat for fuel!

Join us every Monday at 5:30pm at the LSF-IC front steps as we prepare for summer and fall running events like the Chicago Half Marathon, Chicago Marathon, and NYC Marathon!

#MetabolicAthlete #MyZone #MotivationMonday #EffortRewarded

#MetabolicAthlete #MaintenanceMiles #MyzoneMondays

4Star #MotivationMonday Motivators:

PLAN. #ResultsStartHere Bonus!
We all know that following a structured training plan help you #TrainSmarter and see real results! #ResultsStartHere when you use our structured training plans to track your weekly “training stress” (link your TrainingPeaks.com account to 4 Star Coach Chris coach here). As added motivation, be one of the first 10 athletes to complete 10 #MetabolicAthlete #MaintenanceMonday runs downtown with us to earn bonus team “swag” prizes! Simply download the www.TeamReach.com phone app and join via group code “4Star” to RSVP and check in each week to log those runs and earn your prizes!

TEST. #MetabolicAthlete Bonus!
Participants receive special team “member” discounts on metabolic testing to help you train smarter with a focus on learning about your unique fat vs. carb metabolism and #MetabolicEfficiency. Receive up to $100 in metabolic testing discounts as $50 off each #VO2 and #RMR test options – or schedule a full #FatMax or #Metabolic360 test (VO2+RMR) bundle for a discounted rate of only $360 with Coach Chris Navin from #MetabolicAthlete at www.MetabolicRunner.com

LEARN. #MyZoneMotivation Bonus!
Train with a MyZone heart rate monitor for added motivation to track your weekly and monthly effort via the MyZone Effort Point System (MEPS)! Don’t have a MyZone heart rate monitor yet? Get $50 off a MyZone strap and join our 4Star Endurance Facility ID (4SUS001) to participate in these fun monthly #EffortRewarded challenges to log at least 1,300 “MEPS” each month!

INSPIRE. #RunProud to stay motivated!
SUPPORT CHARITY. EARN PRIZES. GET FREE TRAINING SUPPORT.
… AND RECEIVE RACE ENTRIES TO SOLD OUT EVENTS
!!!
Donate to, or join our 4Star Endurance Team to train with TEAM TO END AIDS (T2) and fundraise to receive FREE race entries and FREE certified coach-led training programs valued at over $1,000 to popular sold out events including the Chicago Marathon, NYC Marathon, Chicago Triathlon, and Chicago Half Marathon!
DONATE OR JOINhttps://action.aidschicago.org/team/395356
T2EA INFO: www.t2ea.org

4 STAR CALENDAR

Check our our new calendar of special events, training programs, and more – you can add this google calendar to your own calendar for the quickest way to find news & info on upcoming programs, workouts and more!

Note: some events and programs are free, while some require advance signup through training programs and partners. Consider joining our LANDSHARK TRI program or TEAM TO END AIDS (T2) CHICAGO TRIATHLON charity partner training program full access to be able to RSVP (via the TeamReach.com phone app) to most of our in-person swim, bike, and run workouts – or join our 4 STAR CLUB (TrainingPeaks club) as our most popular option for access to all our training plans and virtual programs!


CALENDAR OF 4STAR ENDURANCE CLASSES, PROGRAMS & EVENTS:


Private Swim Lessons – now available!

Looking for a private swim lesson with some of Chicago’s most experienced triathlon and swimming coaches who have a full spectrum of experience from Adult Learn to Swim (ALTS) certifications, all the way up to helping athletes qualify for TeamUSA, win the USA Triathlon (USAT) Club National Championship, IRONMAN Tri Club championships, and even an ITU World Championship?

Whether you’re looking for a lesson in a pool, open water, or endless pool, we have you covered – including our new Swim360 video analysis sessions featuring some of the highest quality video analysis in Chicago, designed to help you quickly improve your swim stroke to swim faster and more efficiently!!!

Please contact COACH@4STARENDURANCE.COM to coordinate a time & location for your lessons, then submit for payment via the following links!

TIP: You can save 20% on these packages by joining our 4 STAR ATHLETE CLUB or partner clubs including LAKESHORE LANDSHARKS (see member rates below).

MEMBER RATES

Must be a member of 4 STAR ENDURANCE program, sponsored club, partner facility, or affiliated charity organization to submit payment via the QR code above or member rate links below.

Private Swim Lesson: $100/session

Private Swim 4×4 Pack: $352


DSC_4651

Swim360 Video Analysis (add-on)

Add-on option for swim video analysis & recommended workouts. Must be a member of 4 STAR ENDURANCE program, club, facility, or charity partner.

$100.00

High Performance Cycling – featuring MyZone!

Join our latest offering from 4 STAR ENDURANCE: HIGH PERFORMANCE CYCLING (HPC)! This is a completely new format of interval based endurance cycling class utilizing both POWER and HEART RATE based training metrics in one class! These classes will offer the ability to customize training to your true metabolism leveraging our latest “Metabolic360” VO2 Max and RMR testing via Metabolic Athlete (MetabolicRunner.com) combined with a centralized heart rate monitoring system featuring the first optical PPG + ECG heart rate monitor… the MyZone Switch!

Learn more and sign up today to experience our new and improved High Performance Cycling (HPC) classes featuring MyZone! This new class is available exclusively in downtown Chicago at the Lakeshore Sport & Fitness (LSF) Illinois Center indoor cycling studio – so you don’t need to bring your own bike to enjoy these classes, but you can bring any SPD or LOOK compatible indoor cycling shoes!

Sign up as a stand alone class via the link below, or included as part of our CHICAGO TRIATHLON summer triathlon training program available via the LANDSHARK TRIATHLON CLUB (runsignup.com/landshark) or for free as part of our official charity partner TEAM TO END AIDS (T2) at www.t2ea.org!

SIGN UP FOR HPC TODAY:

LSFcycling.eventbrite.com

Classes will be led by COACH CHRIS NAVIN (4starendurance.com/coach-chris) who is an 11-time TeamUSA qualifier and head coach at 4 STAR ENDURANCE, including coach to an ITU age group WORLD CHAMPION, 5-time CHICAGO TRIATHLON champion, IRONMAN WISCONSIN tri club champions, and the USA TRIATHLON (USAT) CLUB NATIONAL CHAMPIONS!

Get your Fat vs. Carb Metabolic Efficiency “FatMax” Profile on your Garmin and Cell Phone!

NEW – Korr Medical CardioCoach VO2 Max and Metabolic Efficiency “FatMax” testing now available in Chicago!

Precision Matters. Does your heart rate monitor or smart watch reflect your true metabolism? Now you can dial in lab-grade precision of your unique fat vs. carb metabolism just like a professional athlete, and see it in real-time on your cell phone or Garmin watch with the newly updated Korr Medical CardioCoach app!

By completing a Metabolic Test with 4 Star Endurance, you can now get your unique Fat vs. Carb metabolic profile loaded directly on your Phone and your Garmin watch for greater precision with heart rate based training. Improving your endurance sports performance through precision and train like a professional athlete!

BOOK YOUR TEST TODAY or learn more below…

CardioCoach VO2 Max App - KORR Medical Technologies

NOTE: To ensure accuracy of your carb vs. fat metabolic profile, you’ll first need to complete a “long VO2” test, also known as a Metabolic Efficiency Point (MEP) or “FatMax” test. This is a specific type of “metabolic economy” VO2 test, that we typically conduct as a second tier “level 2” test after you’ve already set up your heart rate training zones by doing a baseline VO2 Max Test. While a standard “VO2 MAX” test result can be imported into the CardioCoach app, the accuracy of fat vs. carb metabolism at specific heart rates during long endurance events requires testing after a longer 6-12 hour fasting period where you ride or run for several minutes at each effort level (rather than a 2-3hr fast and 1-minute steps more typical of standard VO2 Max tests). While you can definitely use a well-administered VO2 Max test’s carb vs. fat metabolic profile as a starting point, just know the “FatMax” accuracy may not be precise enough to accurately plan fueling for events such as marathons and Iron-distance triathlons with precision unless you conduct a true MEP “FatMax” test..

Once you’ve received your metabolic test from us with a Korr CardioCoach PIN number, you can download the “CardioCoach” App on your Phone, or the “CardioCoach Workout” App on your Garmin to import your test results!

CardioCoach App Upload Subscription - Korr
CardioCoach Phone App

CardioCoach” App – install this app on any iOS or Android device and simply click on the three bar “menu” icon and select TEST RESULTS, then click on the green IMPORT button where you’ll input your EMAIL and PIN number. Then select WORKOUT or START WORKOUT, pick a workout type, start the workout, and click on the FUEL toggle to see your live data!

NEW! Get your metabolic profile and live fat vs. carb metabolism on your Garmin watch!

CardioCoach Workout” App (Garmin) – the CardioCoach app is also now available (as a beta) on Garmin watches! If you’re not familiar with how to install apps on your Garmin, follow these instructions from Garmin Support Forums below. Note that you’ll need to install the “CardioCoach Workout” app first, and then enter your email and PIN number in the application’s “SETTINGS” to import your profile. The SETTINGS menu can be found using the Garmin Connect Phone App, Garmin Express PC app, or the Garmin ConnectIQ Store app by following these instructions: https://forums.garmin.com/developer/connect-iq/w/wiki/14/changing-connect-iq-app-settings

STEP 1 – Install the “CardioCoach Workout” App using the Garmin “Connect IQ” store or “Connect” app: https://apps.garmin.com/en-US/apps/2a2aa14a-22b1-4435-8096-aa2e9fb292bb

STEP 2 – Sync your watch to ensure the app is fully installed (Tip: on most newer Garmin watches, hold top left button for a couple seconds, then scroll down to select “SYNC”)

STEP 3 – Go to the application’s SETTINGS and input your EMAIL and PIN number. You can ignore the other settings for now, unless you want to copy these below:

  • Can’t find this? To find this via the Garmin “ConnectIQ” phone app…
    … go to “My Device” -> “My Device Apps” -> “CardioCoach Workout” -> “Settings
  • or, via the Garmin “CONNECT” phone app…
    … go to MENU -> “DEVICES” (select your device) -> “Activities, Apps & More” -> “Activities & Apps“-> “CardioCoachWorkout” -> “Settings

STEP 4 – Ready to try it? From the main screen of your watch, click START button on your watch, then scroll down to select the “CardioCoachWorkout” app (instead of selecting a sport mode like Running or Cycling)!

STEP 5 – Click “START” and then “START” again to start your workout (or scroll and play around with the settings first if you want to select a sport type, interval workout type, etc. before you click on start)!

STEP 6 – Click DOWN button (button left button on your watch) to see your live Fat vs. Carb data. Complete your workout and then save your workout to see your detailed summary data and graphs in the Garmin Connect phone app or website!

Detailed graphs provided whenever you run a WORKOUT via the CARDIOCOACH app on a Garmin watch!
You’ll also get the summary stats of Fat vs. Carb as well as an estimate of future calories (EPOC)!

NOTE: Other Garmin ConnectIQ apps can be manually adjusted with your metabolic profile so that you can record fat vs. carb data without using the CardioCoach App. Below are a list of apps & data fields we found that you can try, but note that features may change over time:

Garmin ConnectIQ Apps & Data Fields

Images from “FatBurner” Garmin ConnectIQ app
  • FatBurner (Data Field)
    (this is not a full app, but rather a “DATA FIELD” that works on both Garmin watches and bike computers – see their instructions for how to set up. Note that you’ll need to manually enter your raw data from VO2 test report for this to work. For help, please schedule a 1on1 consultation with us or sign up for Private Coaching for additional assistance. Setting this up for you is included for free with any “MEP” test or private coaching package and will enable your Garmin to show this type of data in all your future workouts with precision dialed in to your unique metabolism so that you can more accurately plan fueling needs for long distance events like marathons and iron distance triathlons:
This is what you’ll see in your Garmin activities – Fat vs. Carb breakdowns based on your metabolism!
NOTE: Images from “FatBurner” Garmin ConnectIQ app

Metabolic Athlete™ Blood Lactate Testing – NOW AVAILABLE!


BLOOD LACTATE TESTING IS NOW AVAILABLE!

WHAT IS LACTATE TESTING?

The term “Lactate Testing” generally means testing your Blood Lactate concentration at various levels of increasing effort to help determine your lactate threshold, training zones, and benchmark your overall fitness for various types of sports including ROWING, RUNNING, and CYCLING, among others. This is often regarded as the “gold standard” to assess your Lactate Threshold (LT) – the crucial effort level where your body no longer can sustain the effort level and performance begins to decline.

Lactate Threshold” (LT) is often used interchangeably with “Anaerobic Threshold” (AT) and both can be accurately assessed through either Lactate (blood) or VO2 Max (breath) testing. At 4 STAR ENDURANCE, we actually combine the two methods utilizing equipment like the CardioCoach PRO metabolic cart to provide the most accurate and complete fitness assessment – taking both “direct” blood lactate measurements simultaneously alongside your “indirect” calorimetry (VO2) for a complete view into both the “input” and “output” of your metabolic engine!

We always recommend LACTATE + VO2 testing together since it provides the best picture of how your body can oxidize and metabolize lactate, carbs, and fat – providing a higher level of combined accuracy. That said, we still offer testing each independently as well. If you have questions about what type of testing is right for you, please contact us to review options, as we offer a wide variety of testing services, including:

GETTING STARTED

Questions about testing???
If this is your first time testing, or you have questions about test options, protocols, or more, don’t worry, we’re here to help! Schedule an online Zoom consult with Coach Chris!

PRICING & BOOKING

Step 1 – Pay online via the following links below to secure your testing service(s). Note that payment must be made in advance to secure and confirm an appointment booking.

Step 2 – View available time slots and schedule your appointment using the “PRE-PAID” option at calendly.com/metabolictesting

BLOOD LACTATE TESTING SERVICE – PAYMENT OPTIONS:

rower-female2-1

Metabolic Athlete™ LACTATE w/ VO2 + CONSULT

Purchase a single Metabolic Athlete™ BLOOD LACTATE w/ VO2 test – includes immediate VO2 test results on CardioCoach phone app + comprehensive consultation of all results.

$300.00

Metabolic Athlete™ LACTATE w/ VO2 + CONSULT (2-pack)

Purchase a 2-pack of Metabolic Athlete™ BLOOD LACTATE w/ VO2 tests – includes immediate VO2 test results on CardioCoach phone app + comprehensive consultation of all results.

$500.00

LACTATE ONLY

Purchase a single Lactate test.

$250.00

LACTATE ONLY (2-pack)

Purchase a 2-pack of Lactate tests for a discount!

$400.00

LACTATE ONLY (3-pack)

Purchase a 3-pack of LACTATE tests for a discount!

$550.00

TESTING PROTOCOLS FOR ROWING

We utilize a wide variety of testing protocols, and can tailor to an athlete or coach’s specific needs. We recommend completing a recent 2000m time trial effort to baseline your “2k” fitness before booking a metabolic test, in order to set accurate targets for your fitness level. For rowing, here are a few common, standard protocols as examples:

LACTATE or LACTATE + VO2:
4x 6min @ 2-3min rest: 65-70-75-80% of 2k Power or Pace @ 20-30spm
5x 5min @ 2-3min rest
5x 4min @ 2min rest
7x 4min @ 1min rest (Rowing Australia Protocol)

US ROWING (VO2 + MAX LACTATE):
2k time trial

CONCEPT2 WATTS-PACE CALCULATOR:
https://www.concept2.com/indoor-rowers/training/calculators/watts-calculator

CONCEPT2 VO2MAX CALCULATOR:
https://www.concept2.com/indoor-rowers/training/calculators/vo2max-calculator

Get your MetabolicAthlete RMR and VO2 test results on your phone with CUSTOM TAILORED heart rate zones and real-time fat + carb calorie burn calculated based on your TRUE metabolism using CARDIOCOACH!

Metabolic Athlete™ Testing
It’s not just about the test data…
it’s about learning how to use it!

When it comes to metabolic testing, it’s not just about getting accurate data… it’s about getting actionable data. A good metabolic specialist can administer an accurate test, but a great metabolic specialist can help you combine accurate data with additional experience and the right technology to know how to turn that test data into an actionable tool that will help you perform your best.

So when we say “it’s not just about the test”… we truly mean it! It’s really all about the consultation and review of your personalized metabolic data – combining the highest quality consultation with the highest quality actionable reports. That’s why we created the MetabolicAthlete™ testing services and training programs!

We are in the process of pioneering and launching a new suite of metabolic testing services, including our own custom-developed tests and reports tailored specifically for heart-rate based fitness training and endurance athletes – including our new MetabolicMarathoner™ and MetabolicAthlete™ tests. We are currently partnered to provide testing at 3+ premiere training centers across the Chicagoland area, as well as “at home” testing thanks to our use of two new industry-leading mobile metabolic lab carts that have just been released in just the past 2 years!

Coach Chris specializes in metabolic testing for our primary athlete base of cyclists, runners, and triathletes who compete in events all the way up to iron and ultra distance. As one of the only USAT Level 2 Certified Coaches who is also a Metabolic Efficiency Training Specialist (METS-I FCP) that has completed over 1,000 metabolic tests over 10+ years, Coach Chris combines his unique lab experience with an extensive real-world racing experience (100 triathlons, 30+ marathons and 20+ Ironman races) to provide world-class training consultations with every test. Our goal is to not only provide you with good lab data, but also help you custom-tailor all of your fitness apps and devices including MyZone, Garmin, TrainingPeaks, and the free CardioCoach app that let’s you can see your real time fat & carb metabolism using your MetabolicAthlete™ test results!

Limited availability is now available for scheduling online – but additional testing days, times, and locations may be available – including “at home” testing for an additional fee (+$100 per 25 miles within the Chicago area). To book a metabolic test, please contact us at coach@metabolicathlete.com or schedule a consult to discuss any special requests.

RESEARCH STUDIES, PARTNERS & PROJECTS

We frequently partner with organizations to provide metabolic testing services, research projects, corporate wellness programs, and product testing. We also host “Metabolic Roadshows” and “Metabolic Athlete Testing Week” festivals and events at partner training facilities and retail locations across the Chicagoland area for small public and private groups to promote health, wellness, and team-building, as well as to drive membership, boost retention, and simply to have fun with sports science!

If you would like to partner with us on special events, to offer testing to large groups, or as part of special events or programs please contact us at coach@metabolicathlete.com

SCHEDULE A TEST TODAY

Metabolic Testing Preparation

Getting ready for a metabolic test? Learn more about testing options at www.4starendurance.com/vo2max if you have not done so already, and then please note the following Test Preparation instructions when scheduling a metabolic test with us – which includes both VO2, RMR, Metabolic Efficiency Point (MEP), and more!

In order to get the most accurate results, it is important to follow these standard METABOLIC TEST PREP instructions:

  • FASTING – You should be fasted by avoiding eating or consuming any calories for 4 hours before any RMR or VO2 test. For Metabolic Efficiency Point (MEP) testing, please fast for a full 12 hours.
  • MEDICATIONS ARE OK – Continue to take any medications as directed.
  • BE WELL RESTED – Avoid high intensity exercising 24 hours prior to your test.
  • NO CAFFEINE OR STIMULANTS – If possible, avoid the use of stimulants such as smoking or caffeine for 6 hours prior to testing.
  • WORKOUT GEAR – Bring or wear comfortable workout attire to your appointment, including running shoes for treadmill testing and/or any cycling gear for bike testing.
  • SNACK – Consider bringing a snack for after your test. You might be hungry from fasting and you’re more than welcome to snack during your post-test consultation!
  • SHOWERS AVAILABLE – Consider bringing any change of clothes for after your test. Locker rooms and showering facilities will be available at most of our testing location (please inquire at the front desk about use of secure lockers as some locations may require you to bring your own lock).
  • PARQ – Consult with your physician to ensure you are cleared for any physical activity if conducting an active metabolic rate (AMR) test. We will conduct a pre-test interview and Physical Activity Readiness Questionnaire (PARQ) onsite prior to testing in order to ensure that you are ready, and that we adapt any testing protocols regardless of age, physical limitations, and fitness level. And yes, anyone can have metabolic testing adapted for any limitations in mobility or fitness level… even if that means just walking for 5 minutes! For a preview of possible questions, we always welcome and recommend reviewing or completing a detailed PARQ should you have any questions or concerns, such as this one found at http://eparmedx.com/
  • REVIEW TESTING PROTOCOL – For active testing, we use a wide variety of exercises testing protocols that can be adapted to your individual needs, including adapted BRUCE, BALKE, and similar protocols for our Graded Exercise Testing (GXT). If you are not familiar with testing protocols, feel free to review this guide from the AMERICAN COUNCIL ON EXERCISE (ACE) and feel free to contact us if you have any questions or concerns.
  • MASK UP – Follow local COVID guidelines as these may change from time to time. For the city of Chicago, this may require MASKS TO BE WORN INDOORS at all times regardless of vaccination status. Depending on city guidelines, please bring a mask to wear before and after testing. Learn more and check for updates to this policy at https://www.chicago.gov/covid
  • ARRIVE EARLY – please arrive about 15 minutes early to ensure you have time to check in at the front desk (photo ID may be required to check in) and take a seat in the “member lounge” area where your test administrator will meet you (unless otherwise coordinated ahead of time). If available at your testing site, you may use the locker rooms ahead of time (please inquire at the front desk about use of secure lockers) but you’re also welcome to bring any and all personal items with you to the appointment (no need to use lockers if you don’t need them).
  • TEST CONSULTATION – Testing appointments will include a full consultation to review your data and discuss how the information can be utilized for your training goals. The consultation will generally take 15-30 minutes. While some tests can be completed within 60 minutes if necessary, please budget up to 75-90 minutes for your entire appointment from start to finish (including your test consultation), depending on your test type, additional questions you might have, and if you require additional time before/after to change in any locker rooms, parking, etc.

At 4 STAR ENDURANCE and METABOLICATHLETE.COM we use two different types of metabolic carts, including the Korr Medical CardioCoach PRO for indoor testing and PNOE Portable Metabolic Analyzer for portable, at home, and outdoor testing. The following video is for testing with the PNOE cart, but general guidelines apply to any VO2 Max, VO2 Submax, Metabolic Efficiency, or Active Metabolic Rate (AMR) test:

Have any additional questions or special requests? Please don’t hesitate to contact us at coach@metabolicathlete.com

We look forward to seeing you!

Metabolic Testing & VO2Max

Research Study

SPECIAL OFFER (final enrollments – only a few spots remain!):
Apply for a chance to earn a free VO2 MAX TEST + TRAINING CONSULT as part of an ongoing research study with our partners at PhysIQ that is wrapping up this month! Limited spots remain for females aged 18-29 and 60-70+, so APPLY NOW at:
https://physiq.com/solutions/evo2-trial

EARN A FREE VO2 TEST:
APPLY FOR RESEARCH STUDY HERE


Train Smarter with MetabolicAthlete.com and 4 STAR ENDURANCE

Don’t want to participate in a research study, but still interesting in purchasing and scheduling a new MetabolicAthlete.com test with Coach Chris Navin from 4 STAR ENDURANCE?

SCHEDULE A TEST TODAY:

BOOK A METABOLIC TEST TODAY!

VO2Max Testing

WHAT IS METABOLIC TESTING?

Find your fitness MOTIVATION through lab-grade precise MEASUREMENT of your unique METABOLISM! The term “Metabolic Testing” can mean many things, but most commonly refers to two of the most popular types of “indirect calorimetry” tests that are often performed using gas-exchange equipment in human performance labs or university settings, such as:

  • Active Metabolic Rate (AMR)
    AMR testing is sometimes referred to as VO2, VO2max or VO2submax testing where you perform a graded exercise test (GXT) on a piece of fitness equipment such as a treadmill or stationary bike for fitness benchmarking purposes. These tests normally include 6-15 minutes of walking, cycling, running, or rowing with increasing effort, incline, speed, or resistance until you “max out” due to fatigue as you approach your maximum heart rate (though you typically will end a test 5-10bpm below your actual Max heart rate). For those with any physical limitations or personal preferences, VO2 testing can also be performed where you aim to finish at a “submaximal” 80-90% effort level, or about 20-30 beats below your max heart rate. Either way, we consider AMR tests to be the “best all-around” option and starting point for those who have never performed a metabolic test before. VO2 reports performed with the most modern equipment (such as the new top-tier CardioCoach “PRO” unit we coincidentally use!) will provide insight into your fat & carb metabolism while also providing accurate Heart Rate (HR) training zones, Aerobic Threshold (AeT), and Anaerobic Threshold (AT) values… basically all the data you need to train smarter and learn what your metabolism is doing while you are working out.

  • Sample VO2/AMR Report:
Sample Page from VO2 Max Report (above)

Resting Metabolic Rate (RMR) testing
  • Resting Metabolic Rate (RMR)
    RMR testing is similar to AMR testing, but performed at rest. Testing includes monitoring your oxygen consumption for 10-20 minutes and measure your metabolic rate at rest to aid in diet & nutrition planning. These tests provide insight into what your metabolism is doing “for the 23 hours of the day you’re not working out” and thus are typically performed alongside a diet & nutrition consultation, and combined with a VO2 test to give you a full metabolic profile for all 24 hours of the day.
  • Sample RMR Report:
RMR Sample Report (above)

Additional types of metabolic testing include:

Metabolic Efficiency Point (MEP) – Carb vs. Fat Metabolism “Crossover Point”
“MEP” testing is often referred to as “cycling economy” and “running economy” testing, and generally refers to “Long VO2” tests that utilize a type of Metabolic Efficiency Testing (MET) protocol to help determine your fat vs. carb “cross over” point – aka your Metabolic Efficiency Point (MEP). These tests are often referred to as “FatMax” as we aim to also determine your Maximal Fat Oxidation (MFO). We recommend this type of test as a next step “Level 2” test after you have completed an initial Active Metabolic Rate (AMR) as a VO2 submax or VO2max test because a strong endurance fitness baseline and familiarization with testing procedures is a pre-requisite to ensure desired results can be achieved, as these tests require wearing a mask and pacing consistently at increasing efforts for 20-60minutes non-stop. These tests can be customized for various sports and any fitness levels, as we utilize several types of “long VO2” protocols including those administered by Metabolic Efficiency Training Specialists (METS) certified by MetabolicEfficiency.org

Sample Page from MEP/MFO “FatMax” Report:

Sample Page from Metabolic Efficiency Test (above)
NEW! Get your unique CardioCoach metabolic profile test result loaded on your Garmin – and unlock your watch’s true potential yo see your real time Fat vs. Carb metabolism!
Blood Lactate testing is commonly performed as ROWING, CYCLING, or RUNNING test
  • Blood Lactate
    Where VO2max is an “indirect” (oxygen) measurements of your metabolism through your breath, Blood Lactate involves a “direct” (blood) measurement measurement and is considered by many to be the “gold standard” for determining your Anaerobic or Lactate Threshold (AT or LT). Performed as a rowing, cycling, or running fitness test, lactate testing is administered by taking several finger or ear blood sample “pricks” every couple minutes to measure the concentration of lactate in your blood at various exercise intensity levels to help determine your Onset of Blood Lactate Accumulation (OBLA) and Maximum Lactate Steady State (MLSS). For most clients, we often recommend completing a less invasive VO2 Max test first, simply because it’s less painful and modern VO2 Max testing equipment includes a higher frequency of data points and additional insight into your fat vs. carb metabolism that you may not get with Blood Lactate testing. We offer both Blood Lactate as a standalone test and as a Blood Lactate + VO2 “combo” whereby we perform VO2 testing while taking lactate samples simultaneously for a more comprehensive metabolic evaluation.

  • Learn more here: MetabolicAthlete™ BLOOD LACTATE testing
Get your MetabolicAthlete Lab test results on your phone with CUSTOM TAILORED heart rate zones and fat + carb calories based on your TRUE metabolism using CARDIOCOACH!

The Mobile Metabolic Athlete™ Lab

When it comes to metabolic testing, it’s not just about getting accurate data… it’s about getting actionable data. A good metabolic specialist can administer an accurate test, but a great metabolic specialist can help you combine accurate data with additional experience and the right technology to know how to turn that test data into an actionable tool that will help you perform your best.

So when we say “it’s not just about the test”… we truly mean it! It’s really all about the consultation and review of your personalized metabolic data. Combining expert consultation with the highest quality actionable data and reports is what delivers true value. That’s why we created the MetabolicAthlete™ testing services and training programs!

We are in the process of pioneering and launching a new suite of metabolic testing services, including our own custom-developed tests and reports tailored specifically for heart-rate based fitness training and endurance athletes – including our new MetabolicMarathoner™ and MetabolicAthlete™ tests. As of November 2021, we are currently partnered to provide testing at 3+ premiere training centers across the Chicagoland area, as well as “at home” testing thanks to our use of two new industry-leading mobile metabolic lab carts that have just been released in just the past 2 years!

Coach Chris specializes in metabolic testing for our primary athlete base of cyclists, runners, and triathletes who compete in events all the way up to iron and ultra distance. As one of the only USAT Level 2 Certified Coaches who is also a Metabolic Efficiency Training Specialist (METS-I FCP) that has completed over 1,000 metabolic tests over 10+ years, Coach Chris combines his unique lab experience with an extensive real-world racing experience (100 triathlons, 30+ marathons and 20+ Ironman races) to provide world-class training consultations with every test. Our goal is to not only provide you with good lab data, but also help you custom-tailor all of your fitness apps and devices including MyZone, Garmin, TrainingPeaks, and the free CardioCoach app that let’s you can see your real time fat & carb metabolism using your MetabolicAthlete™ test results!

Metabolic testing at our partner training facilities is now available for scheduling online. To book a private “At Home” metabolic test, or if you have any specific questions, please contact us anytime at coach@metabolicathlete.com to inquire – we’d love to help coordinate testing to your personalized needs and goals!

RESEARCH STUDIES, PARTNERS & PROJECTS

We frequently partner with organizations to provide metabolic testing services, research projects, corporate wellness programs, and product testing. We also host “Metabolic Roadshows” and “Metabolic Athlete Testing Week” festivals and events at partner training facilities and retail locations across the Chicagoland area to promote health, wellness, and team-building, as well as to drive membership, boost retention, and simply to have fun with sports science!

If you would like to partner with us on special events, to offer testing to large groups, or as part of special events or programs please contact us at coach@metabolicathlete.com

SCHEDULE A TEST TODAY

Evolving the Sport of Indoor Triathlon

LIVE RACE RESULTS: tinyurl.com/indoortri-results
UPCOMING EVENTS: 4starendurance.com/events
LANDSHARK SERIES: LandsharkTriathlon.com

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The summer triathlon racing season in the Chicago-area is too short… generally lasting only 3 months (June-August)! So our goal at 4 STAR ENDURANCE to grow the sport of triathlon and address the needs of DIVERSITY, EQUITY, INCLUSION, and ACCESS (DEIA) is what led us to win the first ever USA TRIATHLON (USAT) “shark tank” business competition… becoming the first ever recipient of the Elk Grove Village-USAT Entrepreneur/Business Plan of the Year Award with a focus on innovating and bringing more accessible indoor triathlons to urban city environments!

Our goal to continue to grow the sport drives us to create innovative indoor triathlon experiences as one of the main areas of focus for 4 STAR ENDURANCE. We’ve developed a passion for creating engaging experiences with innovative technology solutions in fun DEIA-friendly multisport experiences that have included several Chicago firsts, including:

  • The world’s first-ever “double” and “triple” distance indoor triathlons
  • Chicago’s largest indoor triathlon series (7-10 races annually at FFC clubs)
  • Chicago’s first live-streamed indoor triathlon (produced by i55 IndoorTriathlonUSA series)
  • Chicago’s first indoor SPRINT and OLYMPIC distance triathlons (at FFC Lincoln Park)
  • Chicago’s first indoor/outdoor HALF IRON distance triathlon
  • Chicago’s first eSports-enabled indoor triathlon (at Lakeshore Sport & Fitness)

Our next step is to create a bigger and better cooperative INDOOR TRIATHLON SERIES across the greater Chicagoland area. If you are interested in helping us grow the sport of triathlon and become part of the series, CONTACT US anytime or come out and VOLUNTEER with us as we are actively recruiting partners, sponsors, athletes, coaches, tri clubs and facility partners to host our next events!



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LANDSHARK TRIATHLON SERIES

It’s #TimeToTri! Maintain your multisport motivation all year long by competing in our growing indoor triathlon series with the new and improved Lakeshore Landsharks Indoor Triathlon events at the Lakeshore Sport & Fitness (LSF) – Illinois Center.

Whether you’re a first timer, or experienced iron-distance athlete looking to test your fitness to kick off your training season, the indoor triathlon challenge is a great way to stay motivated all year long! For full details, and to sign up to race and/or volunteer, visit LandsharkTriathlon.com

Registration includes special perks and offers, including a free drop-in SINGLE CLASS (up to $50 value!) in a SWIM TECHNIQUE or SPLASH & DASH CHALLENGE class!

Discounts available to LSF Members, 4Star Club, Lakeshore Landsharks and Volunteers. If you’re part of a triathlon club, charity, or want to create your own team to race together, contact COACH@LANDSHARKTRIATHLON.COM to inquire about how to get involved!

Register online at runsignup.com/indoortri or LandSharkTriathlon.com