The Metabolic Athlete’s Ultimate Marathon RACE DAY CHECKLIST

Getting ready for a marathon or endurance race event? What “must have” products and items do you pack for race morning in order to have a perfect race day experience?

If you need some great tips, check out our ULTIMATE MARATHONRACE DAY” CHECKLIST complied from the most experienced coaches and athletes from the 4 STAR ATHLETE CLUB and METABOLIC ATHLETE – including individual coaches with over 100+ marathon and 20+ IRONMAN finishes who have dealt with preparing for just about any race day conditions!

This compilation includes all of the items both our athletes and coaches have personally packed into their RACE DAY gear bags – for pre-race, post-race, and during the race. From breakfast items to recovery tools, you’ll find a little bit of everything here to help you pack and prepare for race day. So if you’re a little Type-A, enjoy big checklists, and want to over-prepare like a pro – then this ULTIMATE RACE DAY CHECKLIST list is for you!

Find something we’re missing? Let us know and we’ll add it to this list!

VIDEO: Watch this little tip video with a look at Coach Chris’ own race morning ziplock baggie of goodies: https://tinyurl.com/4star-racemorning

Some tips on items to pack for RACE MORNING – for marathons (both standalone and during IRON distance triathlons)!
Join the 4 STAR CLUB for training plans for any event – and VIP discounts on gear and more!

Triathlete? Don’t miss the 4 STAR ATHLETE CLUB Head Coach Chris’ TRIATHLON and IRON DISTANCE triathlon checklists too – including additional gear back packing tip videos for ultra distance racing!



  • Face Masks (no longer required at most races but might want for large crowds at events with large international fields?)
  • Toenail clippers – clipped your toenails?
  • Race Bib (and/or timing chip if it’s not one in the same!) & Safety Pins
  • Hydration / Race Belt  – with Phone and cash/ID storage (for post race festival beer or public transport / taxi?)
  • Run Shoes & Technical Socks (+ Extra pair of post-race socks/shoes/flip-flops?)
  • Technical Shirts / Shorts / Team Singlet (+ Nipple protection band-aids?)
  • Body Glide (toes, legs, heels, nips, arms, butt) + Blister Band-aids + A&D cream (for healing chaffing marks / post-race showers)?
  • TECH GEAR: GPS Watch (+charger!) & Heart Rate Monitor (with charged / recent battery replaced?) – we recommend MyZone MZ-SWITCH ($50 off link)
  • MORNING BREAKFAST: 300+ calories w/ easy to digest option (oatmeal, blueberry muffins, chocolate muffins, meal replacement shake, etc.?)
  • PRE-RACE FUEL: Bar/Gel, Gatorade Drink, Banana, Bagel, etc. + extra water bottle?
  • RACE FUEL: Water Bottle + Sports Nutrition “Gels” (how many?) + Salts/Chews 
  • WEATHER GEAR:  Poncho/Garbage bag, tossable long sleeve shirt / Gloves
  • SUN PROTECTION: Sunglasses / Sunscreen / Lip Balm / Running Hat/Visor
  • POST RACE: Dry clothes in Gym Bag / CLEAR Security Bag / wet clothes bag?
    • Extra socks, Compression & Recovery Gear, Medications, etc.
  • POST-RACE ITEMS:  Snacks (a fun treat?) + Cell Phone charger/battery pack?
  • RECOVERY TOOLS: Stick, Foam Roller (with vibration!), Recovery Ball, Compression Boots, compression calf sleeves or socks, and massage gun (see our GEAR page).
  • OTHER:  Music Headphones/Phones are ok in most marathons (but not triathlons!), BUT KEEP IN MIND NO SELFIE STICKS OR CAMERAS at most events!
  • Anything else you can think of?
    Check our our GEAR page for links to discounts on specific items we recommend and let us know via Youtube video comment or post below if you think there are any items we should add to our lists!

#ChiTri #TimeToTri Chicago Triathlon Weekend: GOOD LUCK 4STAR ATHLETES & ALUMNI!

GOOD LUCK to all our friends, athletes, and alumni racing the Chicago Tri this weekend!

It’s time to START this triathlon PARTY!


For our extended family of athletes, alumni, friends, and family – please feel welcome to hang out at our 4 STAR ENDURANCE TEAM TENT at the SWIM START and FINISH LINE FESTIVAL (Columbus Drive) areas! We’ll have additional VIP amenities exclusive to our TEAM TO END AIDS (T2) athletes, including an early morning meetup for those racing early – but we’ll also have a general 4 STAR ENDURANCE team tent area open to our non-charity athletes!

To all our affiliated clubs and charity partners…. GOOD LUCK on race day!!!
Celebrate at our team tents at the START… and at the FINISH LINE!

Anyone and everyone is welcome to come by to say hi and hang out – whether you’re an old #TriMonsterForever alumni, raced an indoor triathlon with us 10 years ago, joined us randomly for a Ladybug Swim, or if you’re an active member of the 4 Star Athlete Club or one of our affiliated clubs like BFF, CTC, xXx Racing, and Chicago IronMonsters!

So bring your dogs, kids, camping chairs, blankets, coolers, and join us for the biggest multisport party weekend at the world’s largest triathlon – right in downtown Chicago!!!

Help us hand out hi fives to triathletes from various clubs & teams – like the CHICAGO TRI CLUB!

Athletes friends and family are welcome to join us at our team tents all day – see below for details. to share Our SWIM START / RUN COURSE tent is perfectly positioned to watch the swim start and to hang out all day in the shade while cheering on runners along the 0.75 mile marker. So if you don’t want to run around all day, or if you finish your race early and just want to cheer on others – join us as we hand out hi-fives all day long! Stop by for last minute coaching advice, tips for your spectator crews, or just to hang out with friends before you race!

Volunteers are welcome too – we always can use a few extra hands to cheer and support athletes by gear watching and more – we might even give you some free team swag if you volunteer at our team tent all day!

T2EA.org charity athletes get the VIP treatment… right across from the SWIM START!
Get last minute tips from your coaches by hanging out at the start!
The early morning meetup is always fun… don’t forget a headlamp because sunrise isn’t until AFTER the race actually starts!!!
Join us at our TEAM TENTS on race day and cheer on athletes all day!


EARLY MEETUP SPOT = 3:30-3:45am
@ Upper E. Randolph & N. Field Dr. (Cancer Survivor’s Garden)
Meet up for last minute bike tech help and race tattoo application before heading into transition when it opens right at 4:00am!

@ Lake Shore Drive & Balbo (Across from SWIM START in “TRI CLUBS / TEAMS” area)
Meet up before your race here with friends & family – and come back after your race to cheer on the final athletes at the 0.75 mile point of the run course!

@ Columbus Drive “Finish Festival” area
Food, drinks, shade, good times, and a fun time for friends & family too – hang out to cheer on the last finisher!

Arrive early and stay late for team photos, typically around ~5:30-5:45am at the SWIM START and again around 12noon at the FINISH FESTIVAL team tents!

Use this google maps to see notes & details on where all the important stuff is: tinyurl.com/4star-chicagotri

COACH CHRIS’ ATHLETE TRACKER – Share with your spectators!
Add your name here, as well as any info about your projected splits, bib, wave start, and what kit you’re wearing so we can know how to track you and when to expect to see you at various spectating points. This is handy to share with friends, family, and spectating crews too! http://tinyurl.com/4star-chitri

FYI – If you are not an active member of one of our training programs, but want to enjoy some of our “team perks” at our tent, we ask that you simply do any of the following:

Don’t forget to SMILE!!!

4 Star Endurance’s Hotel Tips and Discounts through Booking.com!

Want hotel recommendations for an upcoming race or event, with some “insider tips” from our endurance sports coaches? Do you want to stay at the same hotel as your fellow endurance sports athletes and teammates – and possibly get a discounted rate? Then check out our recommendations below for hotels that our 4 STAR ENDURANCE coaches and athletes frequently plan to stay at!

Book through our Booking.com affiliate links to get the best deals, help support our website, and earn some extra “double dipping” on hotel points for future stays!

And don’t miss booking some fun and unique excursions through our affiliate partner Viator.com too!

FTC AFFILIATE DISCLOSURE: Some links may support us through affiliate partnerships. It costs you nothing extra, and typically includes a special discounted rate exclusive to our website supporters and members. Your support helps us continue to keep this website and programs running and growing!


Are you a triathlete? Don’t forget to associate with our open and free iron-distance triathlete community as your TRI CLUB AFFILIATION setting when you log in to update the SETTINGS of your IRONMAN.com account – simply select “CHICAGO IRONMONSTERS p/b 4 STAR ENDURANCE” and you’ll receive extra team perks including early access, discounts at IronmanStore.com, and team racking at races!


  • “King K” Courtyard by Marriot (Host Hotel): Stay right at the race transition area and athlete check in location by staying at the King Kamehameha hotel!
  • Kailua Bay Resort: Check out this condo “Resort” with occasional VRBO / AIRBNB style condo’s for rent that are along the bike & run course, and just a block or two from transition! Just note that resort + cleaning fees will often add 50%+ to the base price! Examples: Unit 3103 or Unit 5307
  • And make sure you book some fun excursions through our Viator affilate link to support our site!


  • Fairfield Inn & Suites by Marriott New York Manhattan/Times Square: BOOK HERE – this is a hotel that is close to tourist activities, the Javit Center, Times Square, and the bus shuttles in the morning – and it has FREE BREAKFAST! With so many hotel options in NYC, it’s easy to get overwhelmed, so consider booking based on several factors including that could vary from person to person:
    • Easy access to the expo (Javitz Center),
    • Easy access to the 5k race the day prior (if you’re doing the “double”)
    • Easy morning access to the bus/ferry for the race start,
    • Easy access for after the race (you’ll be walking a lot!), and
    • What might be ideal for friends/family spectating, or any team meetups!


  • FAIRMONT MILLENIUM PARK – BOOK HERE – this is a great option if you are racing the Chicago Tri, because it is one of the closest hotels to the transition area for before and after the race! You can also get to our “early team meetup” spot in the morning, and ride your bike down through Millenium Park & Maggie Daley Park to get to the start very easily!


  • CONGRESS PLAZA HOTEL – BOOK HERE – this is a great option if you are racing the Chicago Marathon because it’s the closest hotel to the entrance in the morning, and it’s next door to our usual “Team HQ” at the ROOSEVELT CENTER!


  • HOLIDAY INN – LAS COLINAS: BOOK HERE – this is a great option at a great rate that is close to the race venue site, so you can walk or ride to the start each day and avoid parking hassles! There is also a free breakfast every day!!!


  • BAYMONT BY WYNDHAM: BOOK HERE – this is one of the few larger chain hotels that is located closest to Frankfort, MI just outside of town in Beulah.


  • AC Hotel by MarriottBOOK HERE – this is a great hotel because it’s on the bike and run course and just 1 block away from the race venue site! Perfect for spectators and quick access before and after the race to stay warm!


  • HILTON MADISON MONONA TERRACE – BOOK HEREYou can’t beat staying at the host hotel that is connected by an indoor walkway to the transition area, and right at the finish line! The best option and typically worth the extra cost for the convenience and to minimize walking before and after the race!
  • BEST WESTERN PREMIERE PARK – BOOK HERE this is a great hotel close to the race venue, finish line, and run course. Perfect location for spectators running around cheering on athletes along the run course!
  • BEST WESTERN PLUS InnTowner – BOOK HERE – this is a good hotel that is typically cheaper than the downtown hotels and located out by the far end of the run course… great for spectators who plan to be out on the run course who want free breakfast and a cheaper hotel option than downtown!

Additionally, going to direct HOTEL & AIRLINE BOOKINGS are always some of the best places to find deals, so be sure to visit these links to book direct and support our website and programs:


FTC AFFILIATE DISCLOSURE: Some links may support us through affiliate partnerships. It costs you nothing extra, and typically includes a special discounted rate exclusive to our website supporters and members. Your support helps us continue to keep this website and programs running and growing!

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!
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



Check out our new calendar of special events, training programs, and more!

Want to join a program or have questions? Check specific calendar event details for signup options, or simply email us to request a FREE FIRST-TIMER DROP IN class (up to $50 value) by contacting us!

TIP: Add the google calendar above to your own calendar via the “+GOOGLE CALENDAR” link 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!

Private & Group Swim Lessons

Looking for a private swim lesson in downtown Chicago with some of the areas most experienced triathlon and swimming coaches? Our coaches have a full spectrum of experience including Adult Learn to Swim (ALTS) certification all the way up to helping athletes qualify for TeamUSA and even win the overall titles at USA Triathlon (USAT) Club National Championship, IRONMAN Tri Club championships, and even an ITU World Championship!

Private 1on1 swim lessons can also feature our unique “Swim360” video analysis solutions to analyze your swim stroke from every angle, including above and below water from every angle – front, side, back, and aerial!


Adult Learn to Swim (ALTS) and
Private 1on1 Swim Lessons
(for any age or ability level)





(Summer only)




Adult Group
Swim Technique
(for all ages & ability levels)


(Lakeshore Sport & Fitness)

Get your swim stroke analyzed with 360-degree video to see yourself from every angle!



Whether you’re looking for a lesson at one of our health club facility partners, a private pool, or open water, we have you covered! You can catch our coaches primarily at both Lakeshore Sport & Fitness (LSF) – Illinois Center and in open water at Ohio St. Beach including at the big OpenWaterSwimChicago.com #ChiTri clinics, offering both Adult Group Swim Technique Classes and private swim lessons (see options below).

We also offer Swim360 video analysis sessions featuring some of the highest quality underwater 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 with a specific coach for your lessons. Tell us a little about yourself too – are you a beginner who wants to learn to breathe and float, or a more advanced athlete training towards a triathlon or Iron-distance event perhaps?

FYI – If you’re not usure where to start, you can even request a free drop-in to participate or visit one of our group classes with an option to receive a complimentary swim assessment – simply use code “freeswim” at swim.eventbrite.com!

Once you’re ready for your lesson, simply submit payment via the links below – or click below to schedule automatically with a specific coach:

TIP: You can save 20% on the package pricing below as a health club member of LAKESHORE SPORT & FITNESS (LSF), by joining our 4 STAR ATHLETE CLUB, or through any of our partner clubs & communities including LAKESHORE LANDSHARKS (then select the CLUB MEMBER rates below).

FAQ ABOUT “CLUB MEMBER RATES”: Non-members can schedule lessons both outdoors and indoors with us (e.g. you don’t have to be a member of Lakeshore Sport & Fitness to schedule a pool lesson there). To select the MEMBER RATE pricing you must simply be a member of any 4 STAR ENDURANCE program, sponsored club, partner facility (like Lakeshore Sport & Fitness), or affiliated charity organization (like Team To End AIDS). Submit payment via the links above or QR code below for a direct phone payment link:.


NOTE: Use the direct payment links below if preferred. To pay via credit card, simply click on the ICON of your credit card instead of the “PAY WITH PAYPAL” button!

60min Swim Lessons (MEMBER RATE)

Swim lesson payment link for PARTNER CLUB MEMBERS.



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!



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!



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!

There are a wide variety of testing protocols, modalities, and purposes behind lactate testing. If you are confused or unsure about whether Lactate, VO2, Lactate+VO2, or some other kind of testing is right for you, simply schedule a consult with us today and we’ll help talk you through options and get you scheduled for the right test for you!


Learn from a 10+ time TeamUSA Qualifier and certified coach!

We generally recommend starting with VO2 Max testing first since it’s an easier to administer and more educational experience for your first metabolic test. Bit if you’re considering Lactate Testing, we recommend doing 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 when done together. 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:


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!


You can now view available time slots, pay, and schedule your appointment at all once directly online at calendly.com/metabolicathlete or if you prefer to purchase a package or bundle, follow the two-step process below:

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/metabolicathlete


Metabolic Athlete™ LACTATE w/ VO2 + CONSULT

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



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:

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)

2k time trial



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.


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