Train smarter, not harder: Your guide to peak performance

Ever wonder why some training days feel effortless while others feel like you're running through mud? The secret might lie in understanding your heart's unique capacity for performance.

As we dive into spring training season, many of us are lacing up our running shoes or hitting the gym with renewed enthusiasm. But whether you're starting a fitness program for the first time or you’re getting ready for your tenth triathlon, the key to reaching your objectives goes beyond logging training hours.

Here are five game-changing strategies that could transform your training.

1. Listen to your heart

Your heart is your body's engine, but like any high-performance machine, it works best when you understand its capabilities. Modern science now allows us to measure crucial indicators like VO₂ max (your body's maximum oxygen usage) and heart rate variability, helping you train at optimal levels. Use a heart rate monitor during workouts to track your effort - staying in the right zones can mean the difference between productive training and overexertion. Recent research has shown that understanding and training within specific heart rate zones, particularly "Zone 2," can lead to significant improvements in endurance performance and metabolic adaptations.

2. Master the art of recovery

Think recovery days are just for beginners? Think again. Elite athletes know that strategic rest is as important as the workout itself. Aim for 7-9 hours of quality sleep, and don't shy away from active recovery days – they're when the magic of adaptation happens.

3. Fuel your success

Your body needs the right fuel at the right time. Instead of just focusing on what you eat, consider when you eat. Timing your meals around workouts and staying hydrated throughout the week (not just during exercise) can make a surprising difference in your performance.

4. Find your sweet spot

Success in endurance sports isn't just about individual workouts - it's about managing your overall training load. Track your weekly distance or training hours in a log, aiming for gradual increases over time. Research shows that systematic progression of training loads can minimize injury risk while enhancing performance. Learn to balance high-intensity sessions with adequate volume and recovery time, adjusting based on how your body responds. Some weeks might call for pushing your limits, while others might require scaling back to optimize adaptation.

5. Train your mind

Mental preparation techniques aren't just for elite athletes – they can help anyone perform better under pressure. Dedicate time to incorporate these strategies into your routine, and you’ll see improvements in both your mindset and performance:

• Visualization: Mentally rehearse your performance, imagining success in vivid detail
• Positive self-talk: Develop a personal mantra to boost confidence during tough moments
• Pre-performance routines: Create consistent rituals to center yourself before workouts or races
• Mindfulness: Practice brief meditation or deep breathing to improve focus and manage stress
• Goal setting: Establish clear, measurable objectives for both training and competition

Taking performance to the next level

While these strategies form an excellent foundation, every athlete's body responds differently to training. That's where precision testing comes in. Whether you've recently adopted an active lifestyle or you're a seasoned athlete, our approach harnesses cutting-edge health technologies and the power of data to help optimize your athletic capacity and physique. We work with you to co-create a personalized plan based on your body's current state and your unique health goals, ensuring a tailored strategy specifically for you.

Our Precision Health Performance assessment includes advanced testing:

• Cardiac genetic screening to flag hereditary risk
• VO₂ max testing to gauge aerobic endurance and measure your precise training thresholds and heart rate zones 
• DEXA scans to track muscle, fat and bone health
• 3D motion capture to assess movement quality and reduce injury risk
• Advanced labs measuring over 90 markers (vitamin D, hormones, inflammation, etc.)
• Mental health and nutrition assessments
• Oura ring rental to monitor sleep and recovery
• Health coach consultation to co-create a sustainable action plan

Special 2025 offer

Book your Precision Health Performance assessment between April 23 and December 20, 2025, and receive 10 per cent off the assessment.* This service is available exclusively at TELUS Health's Care Centre in Calgary.

Enhance your performance with microbiome testing

Emerging research shows a strong link between gut health and athletic performance — from energy production to reducing inflammation. Add microbiome testing to your assessment to evaluate your gut, oral and cellular health, helping you personalize your nutrition and recovery strategy. Available exclusively to Precision Health customers for $450 plus taxes.

Investment in your performance

Many individuals are eligible for reimbursement of health assessments through their health insurance or employer benefits such as a health spending account or wellbeing account. Any remaining amount may be tax-deductible as a medical expense when filing income tax, depending on the services received.

*Pricing discounts are associated with the allied health components of the program and are unrelated to any physician services. The 10% discount applies only to the Precision Health assessment and does not include the Microbiome testing or any other add-on services. The Precision Health assessment must be booked and completed in 2025 during the promotional period; April 23, 2025, to December 20, 2025, at 11:59pm EST. Precision Health is only offered at our Care Centre located in Calgary at TELUS Sky. This offer does not apply to bookings made before or after the promotional period. Eligibility may vary based on an individual's contraindications. Please speak to our team about eligibility before booking.