Sutherly

Sutherly Sutherly is an Exercise Science company that performs metabolic testing as well as coaching based of

2026 races thus far. This year I've paddled less these previous months and prepared less on race day. I've kept lifting ...
05/22/2026

2026 races thus far.

This year I've paddled less these previous months and prepared less on race day. I've kept lifting heavy and I'm still running a bit for a half marathon in June.

This week last year I didn't paddle at all from an injury.

Needless to say I'm enjoying myself much more on race day, coming from beneath the effort instead of above and dialing my pacing/knee to prone ratio.

Last year showed me what I could do and this year is showing me what I should do.

I don't typically get things right the first time, but I'm pretty good at correction.

Thanks to photogs for these pics and to for the design idea.

Next up Watermans, R2R and The Classic

Just a few testimonials! ⁠-⁠Check the link in bio to apply for coaching 🫡⁠Or DM me "INTERESTED"⁠-⁠
05/15/2026

Just a few testimonials! ⁠
-⁠
Check the link in bio to apply for coaching 🫡⁠
Or DM me "INTERESTED"⁠
-⁠

A good way to visualize race specific intensity for runners. The heart rates provided are merely an example. I find this...
05/15/2026

A good way to visualize race specific intensity for runners. The heart rates provided are merely an example.

I find this is the most helpful information in the lab testing we do. With all these intensities there is a range, but generally they are true.

05/12/2026

Metabolic Profiling for Dummies
Anaerobic and aerobic power/capacity.

Power is the rate of production and capacity is the volume of production

Power
🔥VLaMax usually measured after a 10-15s sprint

🫀VO2max can be reached in roughly 2-3min

Capacity
🫗W' is intensity dependent, draining more quickly the faster one goes, but can last up to 10k distance (for running)

📉Fractional Utilization overlaps with shorter distances but in longer efforts is simply what percentage of VO2max can be held for a certain amount of time

What's wrong with Aerobic Capacity?
Aerobic capacity is often used to denote VO2max, but this doesn't make sense when you parse out what power and capacity actually are..

However, aerobic production is endless provided intensity is low enough and fuel is abundant. Durability keeps things from going forever, but durability doesn't measure volume of work.

Enter Aerobic Endurance, which has fractional utilization as a large determinant. It may not fit perfectly like W' does for anaerobic, but it's the best we got!

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We are one
05/07/2026

We are one



05/06/2026

Metabolic Profiling for Dummies
Anaerobic and aerobic power/capacity.

Power
-VLaMax usually measured after a 10-15s sprint

-VO2max can be reached in 8-12min

Capacity
-W' is intensity dependent, draining more quickly the faster one goes, but can last up to 10k distance (for running)

-Fractional Utilization overlaps with shorter distances but in longer efforts is simply what percentage of VO2max can be held for a certain amount of time

What's wrong with Aerobic Capacity?
Aerobic capacity is often used to denote VO2max, but this doesn't make sense when you parse out what power and capacity actually are.

Power is the rate of production and capacity is the volume of production.

However, aerobic production is endless provided intensity is low enough and fuel is abundant. Durability keeps things from going forever, but durability doesn't measure volume of work.

Enter Aerobic Endurance, which has fractional utilization as a large determinant. It may not fit perfectly like W' does for anaerobic, but it's the best we got!

-

04/28/2026

This is less about EMF waves and brain health and more about logical fallacies in fitness and in health.

The reaction culture (like I'm doing here) relies on cognitive heuristics (which aren't all bad).

We boil complex decisions down to simple reactions because it's cognitively less taxing.

It's important we understand this as coaches when evaluating people's choices. TRY and hang the context in balance.
Yes, it's hard. Social media makes it harder.

I find it helpful to understand these underpinnings so that I can make informed choices that actually help people.

04/23/2026

2025

I'd lost a few marbles by this point (the "one of you guys" was psycho energy)

Still had a little over an hour to go

If you're thinking about doing it this year, you totally should 🙃

See you there

04/22/2026

Follow 👉 for science-backed tips to help you improve heart health and perform at your best for life.

If you want to keep up with your active lifestyle, stay healthy for the long run, and even push your limits in performance, you need to be tracking resting heart rate.

But knowing where to start is confusing with 1000 different metrics and 1000 different paths.

Maybe you...

❌ Have a smart watch but can't make sense of the metrics you're seeing

❌ You’re not able to move the needle on these metrics despite your hard work

Here’s the thing. Moving your resting heart rate or heart rate variability isn't just about exercise–it’s about science and data.

After refining my method to integrate individualized training based on physiology, metabolic insights, and recovery plans, I saw my numbers translate into real results.

At the end of the day, optimizing your health means:

✅ More stamina and endurance for the activities you love

✅ Better health data and reduced risk of disease as you age

✅ A balanced approach that lets you keep improving without burnout

If you want to start making real progress and build a body that can keep up with you FOR LIFE, now is the time.

I post daily insights to help you improve endurance, boost energy, and train smarter for lifelong health.

Follow 👉 for more

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04/17/2026

Laziness is thinking about the effort and not the reward.

Another evolutionary mismatch. Another thing hardwired in us that we must struggle against.

Another thing leveraged against us to coerce us to buy, engage, distract.

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6195073221

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