Instagram story viewer> @trohaperformancemed> Tagged

trohaperformancemed

@trohaperformancemed

undefined

POSTS STORIES REELS TAGGED

Know your numbers. Train with better information.

VO₂ max testing is live at CCT.

Through our partnership with Troha Performance Medicine, members can get a deeper look at their aerobic fitness and use that information to train with more intention.

Performance today. Capacity for the long term.

CCT × Troha Performance Medicine

39

3

What does your engine say about your future?

VO₂ max is more than a performance number. It shows how efficiently your body can take in and use oxygen during exercise, giving you a clearer picture of your aerobic fitness.

That matters for training today, but it also matters long-term. Strong cardiorespiratory fitness is closely associated with better health over time.

The goal isn’t just to perform better now.
It’s to build more capacity for life.

Train for today. Build for the long term.

Proud to continue working alongside @trohaperformancemed to bring VO₂ max testing and more useful health data into the CCT community.

25

3

IT TAKES ORDINARY PEOPLE.

Behind every extraordinary moment are ordinary people showing up in extraordinary ways.

The miles may have been mine to run, but the journey was never mine alone.

Early mornings, long days, missed workouts, sacrifices, encouragement, and countless people who played a part in getting me to the start line in Berlin.

This film is about more than a marathon. It’s about the people, the community, and everything that happens long before the starting gun goes off.

Ordinary people. Extraordinary impact. The Major ⭐️⭐️⭐️⭐️

Berlin Marathon 2026 🇩🇪

A story told alongside @adidasrunning × @charlotterunningcompany .

🎥 Take nine minutes. Watch the whole story.

captured by: @roadkillstudios @kyle.gribble
s/o: @adcasey2 for seeing the vision.

3

191

My story. The path forward is never straight but continuing forward is necessary. Never give up.

Thank you to everyone who has my life journey possible to this point. Let’s see what happens next🤘🏼

1k

55

Your heart, lungs, and muscles have a speed limit. It’s called VO2 max. 🫀🫁⁣
⁣
VO2 max is the most oxygen your body can use during all-out effort. Think of it as the size of your aerobic engine. And it’s one of the strongest predictors of how long (and how well) you’ll live!⁣
⁣
🏃 For runners, it’s an indicator your performance ceiling⁣
📉 It naturally drops with age, but training slows that way down⁣
💪 The best part? It’s trainable at ANY age⁣
⁣
Intervals, a solid aerobic base, and consistency are how you build a bigger engine. Whether you’re chasing a PR or just want to keep doing what you love for decades, this number matters.⁣
⁣
Curious what your true VO2max is? Reach out to @trohaperformancemed for testing.

27

11

22 marathons in, and she’s still a student of the sport.

Siobhan and I have spent the last 16 weeks training for Chicago, and one of our biggest focuses has been slowing her down.

This girl LOVES an 8:20–8:30 “easy” pace. 😂 I kept telling her, “I want to see more 9s.”

She got better about it, and we saw changes in her heart rate, but I still wondered: Are we actually going easy enough?

So instead of guessing, we booked a VO₂ max test with Dr. Dan at Troha Performance Mecicine.

The results were fascinating.

First of all, Siobhan is freaking FIT for 43 with a Vo2max of 53 ml/kg/min And surprisingly, her Garmin estimates and actual testing were pretty dang close.

But we learned two really valuable things:

Her easy days still weren’t quite easy enough. Based on testing, we want her at 155 bpm or below, which may mean running closer to the 9:30s at times.

And maybe even more valuable, we got data we can use to build her Chicago race-day strategy.

I’m a huge fan of negative splitting, and after looking at the testing alongside everything I already know about her, we landed on a starting pace that gives both of us confidence.

Because data is valuable, but it’s only one piece of coaching.

I know this athlete. I know her training. I know how she responds when things get hard.

Now we get to take everything we’ve learned over the last 16 weeks and put it together on race day.

Chicago, here we come.

#wahoorunning

176

27

LONG A** VIDEO, BUT IMPORTANT A** VIDEO!

Meeting with @trohaperformancemed has been SO beneficial to me as an athlete, a woman, and someone who is chasing GOALS and longevity in fitness.

I’ve always felt that something wasn’t quite right and he helped me get down to the root cause of my issues which turns out.. I’m doing too much girl 💩

If this resonates with you in any way or you’ve experienced any similar symptoms I really truly encourage you to take a closer look at what’s going on. Also reading the book “No Period, Now What?” Was literally like reading an autobiography for me 😧

Ok this is all so TMI but I hope it helps at least one girly out there. You can look healthy, train hard, eat right, and STILL be under fueling. This is the message that I hope you take away from this 🙏🙏🙏

76

15

Running vs Cycling VO2 Max

Hit up @trohaperformancemed to get professionally tested here CLT 🤝🏼

124

7

Some of you may have noticed I’ve been sitting out a lot of big races lately. I’ve always leaned in to transparency on this page. Truth is, for almost three years I poured in to qualifying for the Boston Marathon 3x before finally getting accepted. To train for that race I did that all over again for 24 weeks. My body and mind left race day tired. I got sick for a few weeks. Worked through it pretending I was fine. Most people honestly probably didn’t notice. Bailed out of a race. Cried to my best friend.

Something had to change. To dig in to the seriousness of whatever was going on I went in my own health and longevity journey. Looked at hormones, blood panels, had my sinuses scoped.

Over the past two months I’ve finally gotten answers.

⚡️ I’ve quietly spent time running slow.

⚡️Practiced breath work - I’m talking breath work to build VO2 max and performance.

⚡️ Strength trained 3x per week - one day has to be strength x conditioning.

⚡️ Biked

⚡️ started wearing a HR monitor for workouts - and working out off HR not prescribed paces.

⚡️ explored my VO2 max and boy do my results defy what standard HR ranges say in running. My HR on easy runs CAN actually be higher than standard ranges say.

⚡️ chosen fun nights out even if I miss a workout.

Truth is, I thought I was in the details before but wow have I taken the steps behind the scenes to truly be in the details while also surrounding myself with the most incredible friends and family.

Frankly, I have some big run goals for 2027. To respect my ability to go out and truly race I am keeping them to myself. But that doesn’t mean I won’t share the journey.

I truly love what I do and what I get to do. Every supposed setback is a learning experience that gives me the space to be a better coach and respect the wins even more.

67

7

Feeling locked in for NYC marathon training after VO2 max testing with @trohaperformancemed

Feeling really empowered to take on the rest of my training!!! 🚀

I haven’t set a fitness goal in a long time. Mostly because I didn’t even know where to begin. I haven’t felt like my pre-cancer self in a long time and most days I still don’t. No matter how much I run & train, I get pretty nervous to find out where my fitness is at.

BUT the numbers were even better than I predicted and my threshold paces were actually much faster than I’ve been pushing myself lately 🥹

I have the confidence to begin rebuilding again… something I didn’t expect to feel after this test

Feeling empowered.
Feeling excited.
Feeling dialed in.
thanks to all of the new speed workouts prescribed to me by Dr. @dtroha

#marathontraining #nycmarathon #vo2max #cancerjourney #breastcancer

115

9

Love when we can get (almost) the entire team together to connect over our shared loved in movement. Thank you @trohaperformancemed for breaking down VO2 max and testing through a continuing education workshop today @crossconditioningtraining ⚡️

New app is coming out in the next 24 hours 👀

83

5

Sooo, how accurate is the @garmin V02 Max predictor?

393

7